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The Power of Protein: Dairy

June is National Dairy Month and a great time to celebrate all that dairy has to offer. We recently wrote about dairy production—how foods like milk, yogurt and cheese get from the cow to the carton—and in this article we’ll focus on one of dairy’s important nutritional contributions: protein. What is protein? At its simplest, a protein is a chain of amino acids bound to one another and resembling a string of beads. These strings get twisted and folded into a final protein shape. When we eat protein, it gets broken down into its individual amino acids, which can be reassembled into whatever type of protein our body needs at that time. Why do we need protein? Dietary protein plays a vital role in every cell of our bodies: Proteins provide energy, catalyze metabolic reactions and provide structure to our tissues and organs. It’s an essential nutrient for maintaining muscle strength, bone health and blood sugar control. Protein-rich foods contain many of the vitamins and minerals needed to support body defenses and promote quicker healing. Eating protein-rich foods may also help you meet and maintain your weight goals by satisfying hunger and reducing the urge to snack between meals. The importance of quality nutrition is even greater as our appetite and calorie needs decrease with age; preserving our body’s muscle tissue by maintaining protein intake allows us to stay active. What makes dairy protein distinct? Dairy foods contain two major forms of protein: whey and casein. Eighty percent of milk’s protein content comes from casein and the remaining 20% is whey. Whey is rapidly digested, while casein is digested more slowly, providing a more prolonged entry of amino acids into the bloodstream. When making foods like yogurt or cheese, excess liquid that contains whey protein is strained away, leaving a solid […]

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Arsenic Fast Facts

Putting Arsenic In Food Into Perspective: What You Need To Know The presence of heavy metals in food is not new. Arsenic, like most heavy metals, is naturally occurring and can be detected at trace levels in food. Heavy metals are found in soil, water, and air; they are not added to food. While arsenic may be detected in some plant-based foods, its presence remains extremely low. Still, overexposure to arsenic can cause adverse health effects. The U.S. Food and Drug Administration (FDA) is the lead U.S. Agency for protecting the public from overexposure to arsenic in food. Initiatives like FDA’s Closer To Zero program are actively working to reduce exposure to arsenic and other heavy metals for all ages. To reduce exposure to arsenic and other heavy metals through food as well as promote good health and nutrition, consumers should continue to eat a variety of nutrient-dense foods across and within the main food groups of vegetables, fruits, grains, dairy, and proteins. What Is Arsenic? Arsenic is a naturally occurring element found in soil, water, and air. It can also be released into the air by industrial processes, tobacco smoke, burning of fossil fuels, and volcanic eruptions. Arsenic compounds fall into three categories: How Are Consumers Exposed To Arsenic? The primary human exposure to arsenic is through ingestion of inorganic arsenic-contaminated drinking water. Inorganic arsenic can be naturally occurring in groundwater; in certain locations, it can also enter groundwater through industrial processes, such as mining, fracking, coal-fired power plants, arsenic-treated lumber, and arsenic-containing pesticides. Arsenic levels tend to be higher in groundwater sources, such as wells, than surface sources, such as lakes or reservoirs. Exposure to arsenic through food is generally less frequent; it is in crops grown in soil or groundwater contaminated by arsenic. Foods with higher levels […]

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Time To Flex: Bridging The Protein Knowledge Action Gap

Protein is a multi-tasker in the body – not only can it provide energy, but it also supports muscle health, builds and repairs tissues, and produces enzymes and hormones. As one of three macronutrients that form the foundation of our diets, protein seems ubiquitous in today’s food supply, with nearly every food group offering options that contribute to intake. It’s also widely perceived as healthy – by both healthcare professionals and consumers – and is a focal point in many popular eating patterns and food conversations. Just Can’t Get Enough The IFIC Food & Health Survey supports protein’s prominence and dominance as a top performer. Not only has the percentage of Americans trying to consume more protein grown over the past several years – with 59% saying they were trying to consume more in 2022, 67% in 2023, 71% in 2024, and holding high at 70% in 2025 – but it also consistently ranks as the top nutrient consumers are trying to optimize. Recently released 2025 IFIC Food & Health Survey data reveal that the top diet followed by consumers is “high protein” – and this doesn’t even include specific protein-heavy eating patterns also selected by respondents (e.g., low-carb, ketogenic, and paleo). Consumers also report using “good source of protein” as the top criteria to define a healthy food. It seems as if consumers can’t get enough of protein – or can they? On average, Americans are largely consuming recommended amounts of sources from the Protein Foods group associated with U.S. dietary guidance. Still, this doesn’t necessarily mean that intake is fully aligned with recommendations. In fact, according to dietary intake data, many protein subgroups are chronically underconsumed in the U.S. – including nuts, seeds, soy, and seafood. Additionally, there are certain population segments that have higher protein requirements than […]

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