The notion that dairy is essential for good health is increasingly being questioned. According to Dr. Dariush Mozaffarian, a cardiologist and professor of medicine and nutrition at Tufts Medical School, dairy may not be necessary for obtaining certain nutrients like calcium and vitamin D. “We don’t necessarily need to get all our calcium and vitamin D from dairy,” Dr. Mozaffarian explains. “There are plant-based alternatives and fortified foods that can provide these nutrients, which leads to a more nuanced view of dairy consumption.”
Nevertheless, before you consider cutting out dairy entirely, it’s worth noting that current dietary guidelines often suggest consuming three servings of low-fat dairy daily, a recommendation based largely on the importance of calcium and vitamin D. According to Mozaffarian, this approach is based on simplified theories which are now being challenged by new research.
Dr. Mozaffarian points out that dairy can offer specific health benefits. For example:
- Milk consumption is associated with a reduced risk of high blood pressure and stroke.
- Cheese and yogurt are linked to a lower risk of diabetes.
- Dairy products may contribute to greater muscle mass and lower fat mass.
These benefits appear to be more related to factors beyond just fat content or calcium and vitamin D levels. For instance, fermented dairy products like cheese and yogurt contain probiotics, which support gut health and may lower diabetes risk. Similarly, the fermentation process of cheese could offer health benefits similar to those seen with other fermented foods like kimchi and sauerkraut.
So, how much dairy should you include in your diet? Dr. Mozaffarian suggests consuming one serving of unsweetened yogurt and cheese each day if you include dairy in your diet. “The focus should be on cardiovascular and metabolic benefits rather than just calcium and vitamin D,” he notes. The choice between low-fat and whole-fat dairy doesn’t significantly impact these health benefits. “Historically, we’ve recommended nonfat or skim options, but for now, it’s perfectly fine to choose whichever you prefer, whether it’s low-fat or whole-fat,” he adds.
