A recent study published in the European Journal of Clinical Nutrition shows that eating certain dairy foods could help lower your risk of six types of cancer, along with heart disease and type 2 diabetes. Fermented dairy products like yoghurt and kefir are especially good for you because they contain healthy bacteria that support your body. Researchers looked at many studies on different dairy products, including milk and cheese, and found that dairy can play a positive role in your overall health. Adding these foods to your diet in simple ways might make a real difference to your long-term wellbeing.
What the study says about dairy and its effects on multiple health outcomes
The research team conducted a “scoping review,” which means they systematically examined a wide range of existing scientific studies on dairy and health outcomes. Unlike many researches that focus on just one disease or one type of dairy, this review looked at all forms of dairy, milk, cheese, yoghurt, and fermented products, and how they relate to various health issues.
Researchers analysed 281 associations between dairy intake and health outcomes across five major categories:
This broad approach helped map the current scientific understanding of dairy’s effects on multiple aspects of health and pinpoint areas that need more research.
Video
Which dairy products reduce risks of heart disease, cancer, diabetes, and obesity
Overall, the review found that consuming dairy is generally linked to reduced risks of heart disease, several cancers, type 2 diabetes, and obesity. However, a few studies noted increased risks for specific cancers such as liver, ovarian, and prostate cancer, which suggests the relationship may vary depending on the type of dairy and individual factors. Here’s a closer look at different dairy products:
Milk
Research focusing specifically on milk consumption found positive associations between drinking milk and a reduced risk of certain cancers, including oral, bladder, and colorectal cancers. This suggests that milk may have protective effects against these types of cancer. However, the majority of findings did not show a significant impact of milk on health outcomes. This inconsistency indicates that the benefits of milk might depend on additional factors such as a person’s overall diet, lifestyle, and genetic predispositions. Therefore, milk alone may not guarantee protection but can be part of a healthy dietary pattern.
Cheese
Cheese consumption has been linked to a lower risk of heart disease and some cancers, particularly breast and colorectal cancers. Cheese, being rich in protein, calcium, and beneficial fats, might contribute to these health benefits. However, evidence is mixed, with some reports showing no clear health impact and a few suggesting a slightly increased risk of prostate cancer linked to cheese. These mixed findings highlight the importance of considering individual health factors and moderation in cheese consumption, as well as the quality and type of cheese eaten.
Yoghurt
Yoghurt stands out as one of the most consistently beneficial dairy products. Regular yoghurt consumption is associated with a reduced risk of heart disease, type 2 diabetes, and various cancers such as bladder, breast, and colorectal cancer. Yoghurt contains probiotics—beneficial bacteria that support gut health and improve immune function which may explain some of these protective effects. Notably, yoghurt consumption has not been linked to increased health risks, making it a particularly safe and health-supportive option for most people.
Fermented dairy (yoghurt, Kefir)
Fermented dairy products, including yoghurt and kefir, show the strongest and most consistent health benefits. These foods are linked to lower risks of cardiovascular disease, stroke, and certain cancers like bladder and breast cancer. The fermentation process produces probiotics and bioactive compounds that may reduce inflammation, improve cholesterol levels, and support overall heart and immune health. While one report noted a possible increased risk associated with fermented dairy, for most people, these foods are especially beneficial and can play a key role in a healthful diet.
Full-fat vs low-fat dairy: What the latest research reveals about heart health
The review also looked at the fat content of dairy products. Interestingly, both full-fat and low-fat dairy were often linked to better heart health, with most studies finding no difference in health risks between the two. Only a few studies suggested that full-fat milk might raise the risk of heart problems, but many showed either no effect or a potential benefit. This challenges the traditional advice to always choose low-fat dairy and suggests that moderate consumption of full-fat dairy can be part of a healthy diet.
How to include dairy in your diet for better health
This research suggests that including dairy foods as part of your regular diet can support overall health and potentially lower the risk of several chronic diseases, including some cancers. Fermented dairy products like yoghurt and kefir appear especially helpful, likely because they promote gut health and reduce inflammation.
To incorporate more dairy in a balanced way, try:
Small changes like these can help you reach the recommended two to three servings of dairy daily, which many health guidelines suggest.
However, it’s important to remember that dairy is just one part of your overall diet. Pairing dairy with nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins will maximise its benefits. Conversely, consuming dairy alongside sugary or heavily processed foods may lessen its positive effects.
This study highlights promising links between dairy, especially fermented products, and reduced risks of heart disease, type 2 diabetes, and some cancers. However, it’s important to note that these findings show associations, not direct cause-and-effect, and factors like genetics, lifestyle, and overall diet also influence health outcomes. The quality of included studies varies, so more clinical trials are needed to confirm these effects. Experts recommend including nutrient-rich dairy, such as yoghurt and fermented options, as part of a balanced diet to support long-term health and potentially lower cancer risk.
Also Read: Eating too much honey has its own side effects: 5 ways it can harm your health
What the study says about dairy and its effects on multiple health outcomes
The research team conducted a “scoping review,” which means they systematically examined a wide range of existing scientific studies on dairy and health outcomes. Unlike many researches that focus on just one disease or one type of dairy, this review looked at all forms of dairy, milk, cheese, yoghurt, and fermented products, and how they relate to various health issues.
Researchers analysed 281 associations between dairy intake and health outcomes across five major categories:
- Heart and blood vessel health (including heart disease and stroke)
- Different types of cancer (breast, colorectal, bladder, lung, stomach, prostate, and others)
- Body weight and composition (including overweight and obesity)
- Mortality (overall death rates and deaths linked to heart and blood vessel diseases)
- Other health concerns (type 2 diabetes, bone and joint health, and brain function)
This broad approach helped map the current scientific understanding of dairy’s effects on multiple aspects of health and pinpoint areas that need more research.
Video
Which dairy products reduce risks of heart disease, cancer, diabetes, and obesity
Overall, the review found that consuming dairy is generally linked to reduced risks of heart disease, several cancers, type 2 diabetes, and obesity. However, a few studies noted increased risks for specific cancers such as liver, ovarian, and prostate cancer, which suggests the relationship may vary depending on the type of dairy and individual factors. Here’s a closer look at different dairy products:
Milk
Research focusing specifically on milk consumption found positive associations between drinking milk and a reduced risk of certain cancers, including oral, bladder, and colorectal cancers. This suggests that milk may have protective effects against these types of cancer. However, the majority of findings did not show a significant impact of milk on health outcomes. This inconsistency indicates that the benefits of milk might depend on additional factors such as a person’s overall diet, lifestyle, and genetic predispositions. Therefore, milk alone may not guarantee protection but can be part of a healthy dietary pattern.
Cheese
Cheese consumption has been linked to a lower risk of heart disease and some cancers, particularly breast and colorectal cancers. Cheese, being rich in protein, calcium, and beneficial fats, might contribute to these health benefits. However, evidence is mixed, with some reports showing no clear health impact and a few suggesting a slightly increased risk of prostate cancer linked to cheese. These mixed findings highlight the importance of considering individual health factors and moderation in cheese consumption, as well as the quality and type of cheese eaten.
Yoghurt
Yoghurt stands out as one of the most consistently beneficial dairy products. Regular yoghurt consumption is associated with a reduced risk of heart disease, type 2 diabetes, and various cancers such as bladder, breast, and colorectal cancer. Yoghurt contains probiotics—beneficial bacteria that support gut health and improve immune function which may explain some of these protective effects. Notably, yoghurt consumption has not been linked to increased health risks, making it a particularly safe and health-supportive option for most people.
Fermented dairy (yoghurt, Kefir)
Fermented dairy products, including yoghurt and kefir, show the strongest and most consistent health benefits. These foods are linked to lower risks of cardiovascular disease, stroke, and certain cancers like bladder and breast cancer. The fermentation process produces probiotics and bioactive compounds that may reduce inflammation, improve cholesterol levels, and support overall heart and immune health. While one report noted a possible increased risk associated with fermented dairy, for most people, these foods are especially beneficial and can play a key role in a healthful diet.
Full-fat vs low-fat dairy: What the latest research reveals about heart health
The review also looked at the fat content of dairy products. Interestingly, both full-fat and low-fat dairy were often linked to better heart health, with most studies finding no difference in health risks between the two. Only a few studies suggested that full-fat milk might raise the risk of heart problems, but many showed either no effect or a potential benefit. This challenges the traditional advice to always choose low-fat dairy and suggests that moderate consumption of full-fat dairy can be part of a healthy diet.
How to include dairy in your diet for better health
This research suggests that including dairy foods as part of your regular diet can support overall health and potentially lower the risk of several chronic diseases, including some cancers. Fermented dairy products like yoghurt and kefir appear especially helpful, likely because they promote gut health and reduce inflammation.
To incorporate more dairy in a balanced way, try:
- Enjoying yoghurt with fresh fruit and nuts as a snack
- Adding milk to your morning cereal or coffee
- Sprinkling cheese on salads, soups, or pasta dishes
Small changes like these can help you reach the recommended two to three servings of dairy daily, which many health guidelines suggest.
However, it’s important to remember that dairy is just one part of your overall diet. Pairing dairy with nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins will maximise its benefits. Conversely, consuming dairy alongside sugary or heavily processed foods may lessen its positive effects.
This study highlights promising links between dairy, especially fermented products, and reduced risks of heart disease, type 2 diabetes, and some cancers. However, it’s important to note that these findings show associations, not direct cause-and-effect, and factors like genetics, lifestyle, and overall diet also influence health outcomes. The quality of included studies varies, so more clinical trials are needed to confirm these effects. Experts recommend including nutrient-rich dairy, such as yoghurt and fermented options, as part of a balanced diet to support long-term health and potentially lower cancer risk.
Also Read: Eating too much honey has its own side effects: 5 ways it can harm your health
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