🐮Dairy is one of the best sources of calcium, high quality protein and considering that it scores high on the satiety index, it also becomes a good option when restricting calories.
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🤔However, dairy consumption is often criticized for having adverse health effects, but is this true?
👨🏻🔬A recent review by Thorning TK et al (2016) concluded that dairy intake is associated with a low body fat percentage, increased muscle mass, improved bone density, reduced risk of various cancers, a trend towards reduced risk of type II diabetes and a reduced risk of cardiovascular disease, particularly stroke.
☠️There was no association between
dairy intake and all-cause mortality.
👨🏻🔬Another recent review by Dehghan et al (2018) supported these findings and found
improved health parameters with an inverse association among total dairy consumed
and mortality or major cardiovascular disease events.
🤔What about the risk of cancer? The relationship between dairy intake and cancer is complex. Most research finds no relation between dairy intake and the risk of cancer.
😷There is even a significant inverse relation between dairy intake and the risk of bladder and colon cancer, probably because of dairy’s beneficial probiotics that improve digestive health.
👹However, the one type of cancer that does appear to be weakly promoted is prostate cancer. This was originally thought to result from the increase in IGF-1 concentrations from dairy consumption. Nevertheless, in men the protective effect of milk and dairy on colorectal cancer is considered to outweigh a latent increased risk of prostate cancer.
💪🏽In conclusion, if you can tolerate dairy it does seem to offer a good source of calcium and high-quality protein in addition to be associated with improving in a lot of health parameters.
📊Infographic by @.barbon