When it comes to dairy, especially cheese, there’s a long-standing belief that milk does a body good. However, a growing number of experts challenge this notion. According to a recent Wall Street Journal report, some researchers and doctors argue that dairy might not be as essential as we’ve been led to believe.
Do We Really Need Dairy?
Dr. Dariush Mozaffarian, a cardiologist and professor at Tufts Medical School, suggests that while dairy provides certain nutrients, it isn’t strictly necessary.
“We probably don’t need all the calcium and vitamin D from dairy,” Mozaffarian shared.
“There’s other sources you can have, plant-based alternatives that have supplemented calcium or vitamin D that’s led to a moderation around recommending dairy specifically.”
Additionally, Mozaffarian pointed out that you can eliminate any single food from your diet and still maintain overall health. “You don’t need to eat dairy,” he emphasized. Yet, before clearing out your cheese drawer, he also noted there are reasons not to ditch dairy entirely.
New Research Shakes Up Dairy Guidelines
Traditional dietary guidance recommends three daily servings of low-fat dairy, focusing on calcium and vitamin D. However, Mozaffarian argues that these guidelines stem from outdated theories. “Those benefits seem to be really unrelated to the traditional fat or calcium or vitamin D content,” he explained, “but related to other things, for example, fermentation of cheese or probiotics in yogurt.”
In fact, the emerging research reveals some unexpected health benefits of dairy:
- Milk has been linked to a reduced risk of high blood pressure and stroke.
- Cheese and yogurt may lower diabetes risk.
- Dairy consumption is associated with greater muscle mass and less fat.
Mozaffarian believes that these benefits are likely due to elements like fermentation and probiotics, rather than the traditionally highlighted nutrients. “Probiotics in yogurt are good for our gut microbiome and probably reduce risk of diabetes. And cheese is actually the top fermented consumed in the United States, and we’re learning about health benefits of fermented foods like kimchi or sauerkraut,” he said.
So, How Much Dairy Should You Eat?
For those who choose to include dairy in their diet, Mozaffarian recommends one serving of unsweetened yogurt and cheese daily. “It’s more for cardio-metabolic benefits than for calcium and vitamin D,” he said, adding whether it’s low fat or whole fat doesn’t seem to influence the health benefits. “For years, we’ve recommended nonfat or skim dairy, which doesn’t taste very good. And I tell people, until we have more evidence, right now, choose low fat or whole fat, which whichever you prefer.”
As we learn more about dairy’s role beyond basic nutrients, it’s worth reconsidering its place in a balanced diet. So, for now, feel free to savor that slice of cheese or cup of yogurt, knowing there may be more benefits than meet the eye.
