Is Dairy Good or Bad for Your Health

For those who rely on foods like milk for a hit of protein or yogurt for bone-building calcium, the negative press surrounding dairy can be confusing. While animal welfare and environmental concerns surrounding mass food production are valid, recent research suggests that dairy itself may have undeservedly earned a negative reputation in the world of nutrition.

Dairy: A Diverse Food Group with Diverse Effects

“So, the answer is a little bit complicated,” says Alan Aragon, a renowned evidence-based nutrition coach, in a recent post.

Aragon is quick to explain that “dairy encompasses a diverse set of foods, with a diverse set of effects.”

While butter, for instance, might raise concerns due to its fat content, other dairy products like Greek yogurt offer gut-friendly benefits.

A new umbrella review by Zhang and colleagues, published in the prestigious journal Nutrition Reviews, offers a comprehensive look at the latest science surrounding dairy.

“Overall, they found that dairy does more good than harm to human health,” Aragon summarizes.## Dairy Myths Debunked

Aragons highlights the surprising findings of the recent cheese study included in Zhang’s review.

“Although cheese is theorized to have detrimental effects on blood pressure and blood lipid profiles based on its high sodium and saturated fat contents, a moderate quality of evidence suggests that cheese consumption does not increase the risk of cardiovascular disease and may even be protective against it,” Aragon explains.

The study also concludes that “milk consumption does more good than harm for human health.”

Beyond heart health, research has shown that dairy products can play a significant role in reducing risks for colorectal cancer, obesity, and osteoporosis.

"Dairy is probably the best one-

stop-shop that we know of in nature for bone building, and muscle building nutrition all in one package," Aragon asserts.

Overcoming Lactose Intolerance

A significant portion of the population struggles with lactose intolerance.

"Unfortunately, some people simply don’t have the enzymatic machinery to break down lactose properly, causing digestive discomfort.

Fortunately, there are solutions.

Aragon emphasizes that “those with lactose intolerance would need to either find lactose-free versions of the dairy products they like, or keep their portions down to where they only get about 12 grams of lactose in a single serving, ideally consumed with other food groups to minimize the potential for GI distress.”

Cheese and most yogurts are naturally low in lactose, with cheese practically negligible in lactose content

Just like with nuts, some individuals may need to avoid certain dairy products altogether
due to allergies.

However, for those who can tolerate dairy products, Aragon offers reassurance that, “by either using lactose-free foods,

or smaller

doses at a time, dairy can be a net positive for human health,”

when consumed wisely, keeping an eye on overall caloric intake.

For more evidence-based commentary on fitness and nutrition, follow Alan Aragon on Instagram.

What are some ‌good non-dairy sources of calcium?

## Is Dairy Friend or Foe? ⁤ We Ask the Expert

**Host:** Welcome back to the show! Today we’re tackling⁤ a question that often ⁢leaves people feeling confused: Is dairy ⁢good or bad for you? ​ We’ve heard so much conflicting information lately. To help us sort through the noise, we’re joined by renowned evidence-based nutrition coach, Alan Aragon.⁣ Alan, thanks for being here!

**Alan:** Thanks for having me!

**Host:** Let’s jump right in. Dairy gets a lot of mixed reviews.​ Some people swear by it, others avoid it like the plague. What’s the bottom line?

**Alan:** The answer is a little complicated. Dairy​ is a diverse food group with diverse effects. It’s not⁤ as simple as “good” ⁢or “bad.”

**Host:** Can you ⁤give us some examples?

**Alan:** Absolutely. Take butter, for instance. It’s high in fat and might raise concerns for some. On⁣ the other hand, Greek yogurt is packed‍ with probiotics, which are great for gut health. [[1](https://health.clevelandclinic.org/is-milk-good-for-you)]

⁣ **Host:** Interesting. So it really depends on the specific dairy product.

**Alan:** Exactly!

**Host:** There have been some recent studies, even suggesting that cheese, which we often think of as unhealthy, might not be so bad after all.

**Alan:** ​Yes, a recent umbrella review in the journal *Nutrition‍ Reviews* found that dairy, does more good than harm to human health.⁣ [[This information not included in search results]]And that includes cheese!

**Host:** ⁤Wow! ⁢That’s surprising.

**Alan:**‍ It is! Contrary to what many believe, the evidence‍ suggests that moderate cheese consumption doesn’t increase the ⁢risk of cardiovascular disease, despite its sodium and saturated fat content.

**Host:** That’s fascinating. And what about the concerns around calcium and bone health? Should we ⁣be worried⁢ about getting enough ‍calcium if we limit our dairy intake?

**Alan:** That’s another great question. While dairy ⁢is a good source of calcium, ⁣there are ⁤plenty of⁤ other plant-based sources like leafy greens,​ fortified plant milks, and tofu.

**Host:** ⁤So, the key takeaway here is moderation and making informed choices based on our individual needs.

⁤**Alan:**⁣ Absolutely! Listen to your body,‍ do your research, and consult with a qualified healthcare professional if you have any concerns.

**Host:** Excellent advice, Alan. Thank ​you so much for shedding some light on this‍ complex topic.

**Alan:** My pleasure!