We’re at the tail end of National Dairy Month, so I thought I would round up (see what I did there?) some common myths about dairy foods. There are many more myths out there and if you want any more information about dairy, please visit the National Diary Council’s website

1. Dairy produces mucus

Myth: Studies have shown that consuming milk and other dairy foods does not increase respiratory tract congestion or nasal secretions. The reason why you may feel as though it produces mucus is because of the “mouth feel” of milk!

2. Milk cools your mouth when eating spicy food

Truth!  Milk can help neutralize an oily compound in chilli peppers called capsaicin. Water doesn’t do the trick because oil (in the pepper) and water do not mix and therefore will simply move the spicy taste around your mouth. Milk can help neutralize it since milk has fat in it. Holding milk in your milk for a while before swallowing can help to maximize the effect.

3. Milk has antibiotics in it

Myth: There are strict government standards and protocols that ensure milk does not contain antibiotics. Milk is tested for antibiotics before it is distributed to consumers. Like humans, cows get sick sometimes. Farmers will treat these cows with antibiotics only if they are sick. Milk that is taken from cows that are on antibiotics is kept separate until the cows have recovered

4. Chocolate milk comes from brown cows

Myth: Even brown cows produce white milk. To make chocolate milk simply start with the milk you already buy in the store and add some chocolate syrup to it! If you are wondering why I included this particular point here’s why:  https://dairygood.org/content/2017/survey-some-americans-think-chocolate-milk-comes-from-brown-cows

5. Consuming dairy products means I’ll never get a bone fracture, break or bone disease

Myth: Unfortunately, this one is not true. Calcium is an important mineral for healthy bone structure but calcium alone will not guarantee that you never experience a bone break or disease. Calcium along with healthy eating patterns and weight-bearing exercise are the best ways to prevent a bone break or disease.

6. Dairy foods are delicious

Truth! So this one isn’t exactly is myth, but it is true. Dairy foods can be delicious and a healthy part of our eating patterns. Choose the dairy foods that you can tolerate and enjoy! I hope you enjoy the recipe below!

CREAMY HERB YOGURT DRESSING

Makes 1-1/4 cup

Ingredients

1/2 cup 1% white milk
2 Tbsp. lime juice
1 cup plain fat-free Greek yogurt
1/4 tsp. salt
1/4 tsp. ground black pepper
1 tsp. granulated onion
1 tsp. garlic powder
1 tsp. dried basil
1 tsp. dried dill
1 tsp. dried parsley

Instructions

1. Combine milk and lime juice in a mixing bowl. Allow mixture to rest for 10 minutes.
2. Blend in the yogurt to the lime and milk mixture. Let mixture rest for 5 minutes.
3. Add rest of ingredients to mixture. Mix for 2-3 minutes until blended.
4. Chill at least 12 hours before serving to allow to thicken.

Nutritional Facts per serving

Calories: 35
Total Fat: 0.32 g
Saturated Fat: 0.12 g
Cholesterol: 2.81 mg
Sodium: 129 mg
Calcium: 70 mg
Protein: 5 g
Carbohydrates: 3.36 g
Dietary Fiber: 0.26 g

Brittany Reese is a registered dietitian, personal trainer, group exercise instructor and food lover. Do you have questions or comments? Fill out the form below and we’ll get back to you very soon.