Finding products that can serve multiple purposes is always a plus. Whether it’s a babysitter who keeps an eye on the children while tidying up the house, a cleaning product that both sanitizes and freshens, or a smartphone that combines a camera, calendar, and GPS, versatility is key.
In the realm of nutrition, protein is receiving significant attention — and rightly so. This essential macronutrient plays a crucial role in our overall health. However, an influx of products boasting added protein has emerged, ranging from chips and pancakes to even protein-infused water.
Amidst this myriad of choices, it’s easy to overlook simple, familiar foods that naturally offer protein along with a host of other vital nutrients.
One such food is dairy. Items like milk, cheese, cottage cheese, and yogurt not only provide quality protein, but they also come packed with additional health benefits. They contribute to your overall wellness in ways that extend beyond just protein content.
What is “protein plus”?
Not all sources of protein are created equal. Some foods provide much more than just protein.
Dairy products belong to a category that nutrition experts refer to as “protein plus.” This designation signifies that these foods offer high-quality protein along with a variety of essential nutrients that your body needs to perform optimally.
“While convenient products have their place, it’s important not to underestimate the value of proteins derived from whole foods,” says Jaclyn St. John, MS, RDN, LD, who serves as the director of nutrition partnerships for Dairy West. “Dairy products naturally provide protein along with other important nutrients like calcium, vitamin D, and B vitamins, allowing you to gain greater nutritional value from each serving.”
What makes a protein high-quality?
When searching for high-quality protein foods, it’s beneficial to look beyond just the number of grams listed on the label.
Consider the source of protein—whether it’s animal-based or plant-based—how efficiently your body can utilize it, and the additional nutrients it contains that promote overall health.
Proteins consist of amino acids, which are crucial for building and repairing muscles, tissues, and other bodily functions.
Your body can produce some amino acids, but there are nine known as essential amino acids that must be obtained through your diet.
Foods that contain all nine essential amino acids are classified as complete or high-quality proteins. Dairy products are one of the sources that provide complete protein.
“Foods such as dairy, eggs, meat, and soy exemplify complete proteins, which help ensure you receive a balanced intake of the essential amino acids your body needs,” states the U.S. Dairy website.
The two main complete proteins found in dairy are casein and whey.
Casein, present only in animal milk, digests slowly, aiding the body in muscle repair and rebuilding. In contrast, whey is rapidly digested and releases amino acids swiftly, enhancing muscle growth and recovery.
How to incorporate dairy into your daily diet
One of the best aspects of dairy products is their ease of incorporation into daily meals and snacks. Enjoy a yogurt parfait for breakfast, sip a glass of milk at lunch, or combine string cheese with an afternoon snack.
The minimal prep required makes dairy a hassle-free way to enrich your diet with high-quality, nutrient-dense foods.
St. John emphasizes, “Improving nutrition for many individuals doesn’t require adhering to complicated guidelines. It can begin with simpler decisions, such as incorporating foods that naturally offer high-quality protein throughout your day.”
Making conscious nutrition choices doesn’t have to be complex. Oftentimes, it’s about selecting foods that offer added benefits — like dairy. To discover more about how dairy can help fulfill your protein needs and enhance your overall wellness, visit dairywest.com/just-good-protein.
