In Matters of Health Does Dairy Really Need to Be Avoided?

It can be hard these days to sort diet facts from fiction.  One food group that tends to be portrayed negatively in the media is dairy.  Does it actually promote significant health risks?

Here's What the Research Shows:

• Weight Control
  

Those who regularly consume dairy, particularly whole fat sources, may have a reduced risk of becoming overweight or obese. Consuming dairy has also been associated with lower waist circumference.

• Disease Risk
  

Consuming at least two servings of dairy daily may reduce risk of hypertension and diabetes. Eating dairy has been associated with lower blood pressure, triglycerides, and blood sugar.

• Nutrient Content
  

Dairy is a good source of both protein and calcium.  Although whole dairy products contains saturated fat, more research is needed to better understand what role this type of fat might play when it comes to our health.  It has been suggested that other nutrients in dairy may help moderate cardiac risk factors.

So if you like yogurt, cheese, and milk there is little evidence to support avoiding them to reduce major disease risks.

REFERENCES
Astrup, A. Yogurt and Dairy Product Consumption to Prevent Cardiometabolic Diseases: Epidemiologic and Experimental Studies. The American Journal of Clinical Nutrition. 2014; 99(5): 1235S-1242S.
Bhavadharini, B. et al. Association of Dairy Consumption with Metabolic Syndrome, Hypertension and Diabetes in 147, 812 Individuals from 21 Countries. British Medical Journal Open Diabetes and Research Care. 2020; 8:e00826.
Rautianinen, S. et al. Dairy Consumption in Association with Weight Change and Risk of Becoming Overweight or Obese in Middle-aged and Older Women: A Prospective Cohort Study. The American Journal of Clinical Nutrition. 2016; 103(4): 979-988.

By Lauren Sorel, MGH Dietetic Intern