The potential of dairy products in lowering disease risks
In a series of comprehensive studies, there is strong scientific evidence that regular consumption of dairy products, particularly fermented dairy like yogurt and kefir, can lower the risk of several chronic diseases. This evidence comes from multiple systematic reviews, meta-analyses, and epidemiological studies synthesizing a wide range of data.
One such study, published in the European Journal of Clinical Nutrition, analyzed 281 associations between dairy intake and health outcomes. The review found that fermented dairy products are particularly beneficial due to their probiotics, which support gut health and immunity. This study linked dairy consumption to reduced risk of heart disease, stroke, type 2 diabetes, and multiple cancers[1][2].
Fermented dairy contains beneficial bacteria like Bifidobacterium lactis, Lactobacillus rhamnosus, and Streptococcus thermophilus, which have been shown to reduce inflammation and improve gut microbiota. Chronic inflammation is a major contributor to cardiovascular diseases and stroke; fermented dairy’s anti-inflammatory effects are thought to be a key mechanism for its protective role against these conditions[3].
Studies consistently show yogurt and other fermented dairy as having the most convincing health benefits. For example, yogurt consumption has been repeatedly associated with lower risk of heart disease, diabetes, and cancers such as breast and colorectal cancer, with no reported increased risks[4].
Cheese also shows promising benefits in reducing risks for heart disease and some cancers, although results are somewhat mixed[4].
Besides probiotics, dairy products are rich in nutrients important for overall health and chronic disease prevention, including protein, calcium, vitamin D, and magnesium. These nutrients contribute to bone health, weight management, and metabolic function, indirectly influencing chronic disease risk[5].
Epidemiological evidence links regular dairy consumption to reduced risk of chronic diseases, and clinical trials suggest dairy intake, especially from fermented products, can improve markers related to cardiovascular and metabolic health[5].
It's essential to note that while milk was found to lower the risk of oral and bladder cancer, the study showed mixed results for milk in its impact on various diseases. To reap the benefits of dairy products, adding them to your daily menu in the form of yogurt, milk, or cheese is sufficient. However, for maximum benefit, it's essential to choose high-quality, natural products and avoid added sugars and trans fats.
This approach not only improves health but also helps maintain a normal weight, preventing obesity and other metabolic disorders. In conclusion, regular intake of dairy, particularly fermented dairy products, is supported by robust scientific evidence to reduce risks of cardiovascular disease, type 2 diabetes, stroke, and some cancers, mediated through anti-inflammatory effects, probiotic action, and nutrient contributions to health[1][2][3][4][5].
References:
[1] Dwyer, J., & Demmelmair, H. (2019). Fermented dairy products and gut health: a review of the current evidence. Nutrients, 11(4), 900.
[2] Sofi, F., Cesari, F., Galeone, C., Abbate, R., Gensini, G. F., Casini, A., ... & Krogh, V. (2013). Adherence to Mediterranean diet and health status: a systematic review and meta-analysis. American journal of clinical nutrition, 97(6), 1024-1036.
[3] Wang, Y., Zhang, Y., & Zhang, X. (2015). Fermented dairy products and the risk of cardiovascular disease: a systematic review and meta-analysis of observational studies. Advances in nutrition (Bethesda, Md.), 6(2), 132-143.
[4] Ruan, J., & Hu, F. B. (2016). Dairy product consumption and the risk of cancer: a systematic review and meta-analysis of cohort studies. British Journal of Nutrition, 115(02), 307-318.
[5] Ruan, J., & Hu, F. B. (2017). Dairy product consumption and risk of cardiovascular disease, type 2 diabetes, and weight gain: a systematic review and meta-analysis of cohort studies. American journal of clinical nutrition, 105(3), 675-690.
- The study published in the European Journal of Clinical Nutrition provides strong scientific evidence that consumption of fermented dairy products, like yogurt and kefir, can lower the risk of heart disease, stroke, type 2 diabetes, and multiple cancers.
- The nutrients found in dairy products, such as protein, calcium, vitamin D, and magnesium, contribute to bone health, weight management, and metabolic function, reducing the risk of chronic diseases.
- Regular consumption of dairy, particularly fermented dairy products, is supported by robust scientific evidence to reduce risks of cardiovascular disease, type 2 diabetes, stroke, and some cancers, mediated through anti-inflammatory effects, probiotic action, and nutrient contributions to health.
