On February 16, 2025 By newsroom Topic: Food Guide
Updated: March 3, 2021
Dairy is packed with nutrients like protein, calcium, and potassium, but it also contains saturated fat, raising questions about its role in a healthy diet. Here's a breakdown of the latest research on dairy, its health benefits, and how to incorporate it wisely into your meals.
Heart Disease :
- Full-fat dairy doesn’t seem to increase heart disease or stroke risk and may even be protective.
- Studies, like a 2018 Lancet study, show people consuming over two servings of full-fat dairy had a lower cardiovascular risk compared to those eating less.
Osteoporosis:
- While dairy provides calcium (275–300 mg per cup), large studies haven’t definitively linked it to reduced fracture risk in adults.
Diabetes:
- Yogurt may reduce the risk of type 2 diabetes by 14% (with about to ½ cup per day).
- Cheese, which contains vitamin K2, may also help lower diabetes risk.
Cancer:
- Dairy seems to lower the risk of colorectal cancer, likely due to calcium.
- However, high dairy consumption may be linked to endometrial and prostate cancers in some studies.
Weight Management :
- Dairy does not significantly influence weight gain.
- Yogurt may offer slight benefits for weight control.
Servings Per Day:
- Recommended: Dietary guidelines suggest three servings, but one to two servings (like yogurt and cheese) may suffice for most people.
- Alternatives: For non-dairy eaters, ensure adequate calcium (from kale, tofu, nuts) and vitamin D (fatty fish, mushrooms, or supplements).
Focus on Yogurt:
- Yogurt is a top dairy choice due to its probiotics, which support gut health.
- Plain yogurt with minimal added sugar is ideal. Sweeten naturally with fruit or honey.
Don’t Overthink Fat Content:
- Nonfat, low-fat, and full-fat options are all acceptable in moderation. Full-fat dairy can prevent overcompensation with carbs, which may be less healthy.
Choose Milk Based on Taste:
- Cow’s milk, regardless of fat level, shows no significant health risks.
- Opt for plant-based milk with no added sugar and similar calcium content if preferred.
Moderation Works:
- Many lactose-intolerant individuals can tolerate up to 12 grams of lactose (1 cup of milk) at a time.
Try Lactose-Free Options:
- Lactose-free milk and products offer similar nutritional benefits without digestive discomfort.
Aged Cheeses Are Safe:
- Cheddar, Parmesan, and Gouda contain minimal lactose due to the aging process.
Dairy farming has notable environmental impacts, including greenhouse gas emissions. Reducing dairy intake or choosing sustainably sourced products can lessen your carbon footprint.
If plain yogurt isn’t your thing, opt for flavored options with 6 grams or less of added sugar (about 1½ teaspoons). Alternatively, try making your own yogurt for better control over sweetness and taste.
Dairy can be part of a healthy diet, but it’s not essential. Choose products based on personal health goals, dietary needs, and preferences. Yogurt and aged cheeses often offer the best balance of health benefits and tolerability.
