Is milk a health booster or a danger?

Have you ever wondered whether your morning glass of milk is really doing your heart good or harm? Scientists have conducted a comprehensive meta-analysis to investigate whether there is a link between the consumption of dairy products, cardiovascular disease and overall mortality.

The results are surprising:
An analysis of more than 900,000 people from 29 studies shows that the consumption of dairy products is not associated with an increased risk of cardiovascular disease - on the contrary. In many cases, it even appears to reduce overall mortality.

But not all dairy products are equal. While yogurt, hard cheese and milk have been linked to a lower risk of cardiovascular disease in several studies, a high consumption of butter has been shown to have the opposite effect. The reason? Butter is high in saturated fat, which in large amounts can potentially have negative effects on the cardiovascular system.

Dairy can do more than just protect the heart
Another benefit: dairy products don't just appear to extend life expectancy. A separate study of 45,000 participants found that moderate dairy consumption can reduce the risk of all causes of death - including cancer.

And what about body weight? If you think dairy products block fat burning, there's good news: A comprehensive analysis of 27 studies shows that people who regularly consume dairy products are often more successful at losing fat than those who abstain.

So should you reach for dairy products every day?
Not necessarily. If you are lactose intolerant, have a dairy allergy or choose not to eat dairy products for ethical reasons, there are many other ways to meet your nutritional needs. However, if you're avoiding dairy because you think it's unhealthy, most scientific evidence says otherwise: when consumed in moderation, dairy can be a valuable part of a balanced diet.

Sources:

• Fontecha, J., Calvo, M. V., Peinado, J. M., et al. (2019). "Milk and dairy products and their bioactive peptides: Correlation between consumption and health benefits." Food & Function.

• Astrup, A., Geiker, N. R., & Magkos, F. (2019). "Milk and dairy products: Good or bad for human health? An assessment of the totality of scientific evidence." Food & Nutrition Research.

• Chen, G. C., Wang, Y., Tong, X., et al. (2019). "Cheese consumption and risk of cardiovascular disease: A meta-analysis of prospective studies." European Journal of Nutrition.