For years, advice on dairy consumption has revolved around its benefits for bone health, particularly its calcium and vitamin D contributions.
However, recent discussions among nutritionists, supported by scientific research, suggest that our reliance on dairy may not be as necessary as previously thought.
While plant-based alternatives are now widely available and can provide similar nutrients, dairy products—especially cheese and yogurt– Continue to source cardio-metabolic benefits unrelated to their traditional nutritional profile.
Advice on challenging traditional dairy
The once common mantra that “milk is good for the body” has been scrutinized by recent studies, with some researchers questioning the necessity of dairy in a healthy diet. Dr. Darwish Mozaffariancardiologist and professor of medicine and nutrition Tufts Medical Schoolexplains that while dairy products such as milk, cheese and yogurt have been the basis of dietary recommendations for decades, they may not be necessary for everyone.
“We probably don’t need all the calcium and vitamin D we get from dairy.” Muzafarian In a recent interview with CBS News. “There are other sources you can have, such as plant-based alternatives that contain calcium or vitamin D supplements.” According to Mozaffarian, this improved understanding of nutrition has led to changes in dietary guidelines that previously emphasized dairy as an essential part of daily consumption. “Like any diet, you can leave something out of your diet and still make a healthy meal, so you don’t have to eat dairy,” he added.
This shift is driven in part by the rise of fortified plant-based alternatives, which can provide many of the same nutrients traditionally associated with dairy. However, Mozafarian cautions against completely emptying your cheese drawer just yet, as dairy continues to offer unique health benefits.
Benefits of fermented dairy products
While conventional advice focuses on dairy as a source Calcium and Vitamin Dmore recent studies have revealed a wide range of benefits that go beyond these specific nutrients. according to MuzaffaryanDairy products, especially fermented options like cheese and yogurt, are associated with a lower risk of conditions such as thank you and High blood pressure.
“Milk, especially cheese and yogurt, appears to provide benefits that are not associated with traditional fat, calcium, or vitamin D supplements,” he said. For example, Muzafarian refers to it Probiotics Found in yogurt can help by positively affecting gut health The gut microbiome. This, in turn, can help reduce the risk of diabetes. “The probiotics in yogurt are good for our gut microbiome and may reduce the risk of diabetes,” notes Mozafarian.
Likewise, the fermentation process that occurs during cheese production is also associated with health benefits. Fermentation introduces beneficial bacteria and compounds into the food, which can improve digestion and support heart health. “Cheese is actually the most highly fermented food consumed in the United States, and we’re learning about the health benefits of fermented foods like kimchi or sauerkraut.” Muzaffaryan.
How Much Dairy Should You Eat?
Given the growing knowledge about the role of dairy in a healthy diet, the question remains: How much dairy should one actually eat? according to MuzaffaryanModeration is key. He suggests that those who enjoy dairy should have a goal A serving of unflavored yogurt and cottage cheese daily for cardiometabolic benefits. These benefits, he emphasizes, are more about general health support than providing calcium or vitamin D.
“For years, we’ve been recommending non-fat or skim dairy, which doesn’t taste very good. And I tell people, until we get more evidence, choose low-fat or full-fat, whichever you prefer. choose.” Muzaffaryan. He added that despite the long-standing focus on low-fat dairy options, recent evidence suggests that fat content—whether low or full—doesn’t seem to have a significant impact on health benefits.
Therefore, individuals can choose between low-fat or full-fat dairy based on their personal preferences rather than health concerns. While previous guidelines pushed for low-fat dairy to avoid excess calories and saturated fat, new studies suggest that full-fat dairy may not be as harmful as once thought, and in some cases , may even provide additional benefits.
Review of Dairy in the Modern Diet
Growing research around dairy is not only redefining its role in a healthy diet but also influencing people’s perceptions of a balanced diet. Dairy products, especially cheese and yogurt, are important in many diets, offering unique benefits that are difficult to replace with other foods. Fermented dairy products, with their probiotics and fermentation byproducts, offer benefits that extend beyond traditional foods.
At the same time, the rise of strong plant-based alternatives has provided more flexibility for those who do not consume dairy. These products can provide calcium and vitamin D, ensuring that those who eliminate dairy from their diets can still meet their nutritional needs.
“Less should not be viewed as a necessity in your diet, but it can certainly offer distinct benefits, especially when it comes to cardiometabolic health.” Muzaffaryan. As the discussion about nutrition continues, it is clear that the role of dairy is more important than just providing calcium and vitamin D. Whether you enjoy cheese or yogurt for their health benefits, moderation and personal preference should guide your choices. .
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