Some praise dairy products as a key source of calcium and protein, while others warn of potential negative effects of excessive consumption. To better understand this topic, let's look at the latest research and data.
For example, a recent Polish study has shown that dairy products have more positive effects on health than just milk alone. This study was based on data from an American research study conducted between 1999 and 2010 involving 24,000 adults. The results showed that consuming dairy products is associated with a lower risk of death from stroke and overall lower mortality. For instance, people who regularly consume cheese have an overall 8% lower risk of death.

On the other hand, a twenty-year Swedish study involving adults found a link between higher milk consumption and a twofold increased risk of death from cardiovascular disease in women. Researchers recommend that people who frequently drink milk opt for low-fat or fat-free versions.

So why is milk sometimes controversial?

Milk contains lactose, a natural sugar that some people have difficulty digesting. This can cause bloating, abdominal pain, and other digestive issues. Additionally, full-fat milk contains more saturated fats, which are linked to higher cholesterol and cardiovascular disease risks.

However, dairy products such as yogurt, cottage cheese, and kefir contain beneficial probiotics, live microorganisms that support a healthy gut flora. According to the Mayo Clinic, regular consumption of probiotics improves digestion, strengthens the immune system, and even helps in weight management.

Cheese, although often criticized for its high fat and salt content, contains calcium, phosphorus, and proteins. For instance, 100 grams of Parmesan cheese contains as much as 1,100 mg of calcium, which is more than the recommended daily intake for an adult.

For those avoiding dairy products, there are numerous alternatives available, such as almond, oat, or soy milk. However, it is important to check if these products are enriched with calcium and vitamin D, as they do not naturally contain these nutrients in the same amounts as milk.

In the end, moderation is key.

If you tolerate dairy products well, include them in your diet, but pay attention to the quality and quantity. Choose fermented products with less fat and no added sugars, and listen to your body's signals.

Both milk and dairy products have their advantages and disadvantages. It is important to make informed decisions based on scientific facts and your own dietary needs. If you have any health issues, consult with a doctor or nutritionist who can help you find the best solution for your body.