Surprising foods that can reduce the risk of 6 types of cancer and heart disease. The unexpected conclusions of a large study
Recent studies confirm that dairy products help reduce the risk of cardiovascular disease, type 2 diabetes and certain types of cancer. Both whole and skimmed dairy products support the health of the heart and blood vessels. Most benefits have been observed in fermented dairy – such as yogurt and chef – regularly consumed.
Foods with potential anticancer, antidiabet and benefits for the heart. Photo Better Lives Healthy Fu
Lactates occupy an important place in food guides in many countries, and rightly so! They are a valuable source of high quality proteins, essential minerals such as calcium and magnesium, but also vitamins such as B12 and A, which turns them into a true “Complete nutritional package”.
Most nutritional recommendations suggest 2-3 portions of dairy a day to maintain energy and health, according to the publication Eatingwell. However, many people do not reach this goal, and not all specialists support them entirely.
Next you will discover what types of dairy offers the highest benefits, what risks have identified researchers and how you can integrate them into the diet for maximum health effects.
Impact of dairy consumption on adult health: recent studies and conclusions
In order to explore in more detail the connection between dairy consumption and various aspects of health in adults, a group of researchers performed a wide analysis (“Scoping Review”). This has evaluated the effects of dairy products on heart health, various types of cancer, body composition, mortality, but also on other areas such as type 2 diabetes, bone and joint health or brain function.
Unlike ordinary systematic reviews, this analysis included all types of dairy and a wide range of health results.
The conclusions were published in European Journal of Clinical Nutrition.
In order to better understand the impact of dairy products on health, the researchers analyzed existing studies in detail. An expert conceived the search strategy, focusing on two main themes: dairy consumption and its effects on health.
Key health categories analyzed in dairy consumption studies
The team used a standard template, previously tested, to extract essential information from each study: the number of participants, the type of study, the health results and if the effects of the dairy were positive, negative or neutral. The researchers identified 29 types of health results, grouped into 5 broad categories:
- The health of the heart and blood vessels – cardiovascular disease, stroke (all types), hypertension and other circulatory conditions.
- Cancer – Types of cancer influenced by nutrition, such as breast, colorectal, pulmonary, gastric or prostate.
- Body weight and composition – Weight excess, obesity and weight gain.
- death rate – the general rate of deaths and deaths caused by cardiovascular disease.
- Other health problems – type 2 diabetes, bone health, joint disorders (example arthritis) and cognitive health (brain function).
Types of dairy and their impact on health: milk, cheese, yogurt and fermented dairy
Some studies have covered several types of results, so that the total number of connections identified between diet and health was higher than the number of studies analyzed.
Researchers have evaluated how different types of dairy products – milk, cheese, yogurt and fermented dairy (eg yogurt – surprise food that reduces the risk of cancer, chefir) – influences health. In total, they analyzed 281 associations between dairy consumption and various results such as cardiovascular health, cancer, body weight and diabetes.
This goal review analysis has achieved a “map” Full of the existing evidence regarding the consumption of dairy and its effects on a wide range of health aspects, highlighting the areas where additional research is needed.
Benefits and risks of dairy consumption
The research has highlighted interesting links between the consumption of certain types of dairy and various effects on health. Overall, most studies have shown that dairy consumption, regardless of type, is associated with a lower risk of cardiovascular disease, certain types of cancer (such as bladder, breast and colorectal), type 2 diabetes and obesity.
On the other hand, five studies have associated dairy with a higher risk of liver, ovarian and prostate.
Milk: Effects on Cancer and Heart Health
51 studies analyzed the effects of milk. In total, researchers identified 13 positive associations between milk consumption and a lower risk of health problems, including a low probability of developing oral, bladder and colorectal cancer. However, most studies have not found a significant milk on health.
Cheese: impact on cardiovascular disease and cancer
In 20 studies, cheese consumption has been associated with a lower risk of cardiovascular disease and even certain types of cancer, such as breast and colorectal. In contrast, 25 studies have not observed clear effects. Only two studies have linked cheese to a higher risk, especially prostate cancer.
Yogurt: health benefits
Yogurt has been highlighted by the potential benefits: 25 studies have reported a lower risk of heart disease, type 2 diabetes and cancers such as bladder, breast and colorectal. Another 25 studies have not identified significant effects, but no study has associated yogurt at a high risk.
Fermented dairy and disease prevention
They offered the most constant benefits. 13 studies dedicated to the subject reported a connection between fermented dairy consumption and a lower risk of cardiovascular disease, stroke and cancers such as bladder and breast. Four studies have not found clear effects, and only one reported an increased risk.
Vs. integral dairy products skimmed: health effects
27 studies have compared the effects of high fat dairy products, most of them focus on cardiovascular health. The results showed that there are no significant risk differences between the two types. In many cases, both integral and low fat dairy products have been associated with better heart health. Only two studies reported a higher risk of cardiovascular problems in the case of whole milk consumption. As for cancer, most studies have shown either the lack of an effect or a lower risk associated with integral dairy products.
What do dairy studies say: benefits, limitations and conclusions for health
Important to note: This study offers valuable prospects, but also has limitations. It is based on already existing research, which means that the method and quality of those studies influence the results. Also, many researches have not taken into account other factors – such as general diet, lifestyle or genetics – which can influence health. The results show associations, not cause-effect relationships, so it cannot be said with certainty that dairy are directly responsible for the benefits or risks observed.
Research shows that including dairy products can be a smart choice to support general health. For example, yogurt and fermented dairy products have constantly demonstrated benefits to heart health, reduce the risk of type 2 diabetes and even decrease the probability of developing certain types of cancer.
Practical tips for daily dairy consumption and a balanced diet
To consume the required amount of dairy, you can try simple changes: replace the usual snack with a yogurt, add milk to the coffee or cereals in the morning, or sprinkle a little cheese over salad or pasta. Even small changes can help you approach the recommendation of two or three portions of dairy a day.
However, it is important to remember that your whole diet and combinations you make is actually. For example, a berry and nuts are a balanced snack and nuts, and a vegetable omelette and a little cheese can be a nutritional meal. In contrast, the association of dairy products with sugar or highly processed foods can diminish some of their benefits.
The secret is to look at dairy products as a piece of a larger puzzle: a varied, balanced and long-term health oriented.
Expert: How Cardiovascular Health and Metabolism influence dairy products
This extensive analysis (goal review), published in European Journal of Clinical Nutritionbrings more clarity on the connection between dairy and health consumption, providing an overview of how different types of dairy can influence various aspects of health. The study showed that dairy products – especially yogurt and fermented products – are often associated with a low risk of cardiovascular disease, type 2 diabetes and certain types of cancer. Overall, conclusions suggest that dairy can play a beneficial role in a balanced diet.
For a healthy diet, regular inclusion of dairy – such as yogurt, cheese and milk – is essential. Combine them with fruits, vegetables and whole grains to support long-term health and prevent chronic diseases.
