Cultured Dairy Products

Cheese and plain yogurt are dairy products that contain quality protein without many of the problems associated with milk. This is especially true if you can find products made from raw milk and that are also organic. Goat and sheep milk are much more compatible for humans than cow milk. These cheeses can be found in many stores and on the Internet.

Whichever type of milk they’re made from, the culturing of these products makes them good sources of complete protein, with the lactose, or “milk sugar,” reduced by friendly bacteria in the culture process. To be sure that an item is fully cultured, check the “Nutrition Facts” on the label; the carbohydrate count should be very low. (Of course you want to avoid the fruit-flavored and sweetened varieties of yogurt that are always full of sugar—sometimes a half-dozen teaspoons or more!)

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It’s important to remember that dairy is also high in certain types of saturated fats, more than any of the other protein sources listed here. As discussed later, this can contribute to chronic inflammation.

Avoid so-called American cheese, cheese spreads, and other processed cheeses. These highly processed products, which outsell natural cheese, are usually several types of unripe cheeses ground up with added chemical stabilizers, preservatives, and emulsifiers.