Exactly How Much Cheese Should You Eat? Nutritionists Uncover the Cost of Everyday Health

For many years, advice on dairy consumption has revolved around its benefits for bone health, particularly its contributions of calcium and vitamin D.

However, recent discussions among nutritionists, supported by ongoing scientific research, suggest that our reliance on milk may not be not necessary as previously thought.

Although other types of plants are now widely available and may provide similar nutrients, dairy products—especially cheese and yogurt-continues to be a source of cardio-metabolic benefits unrelated to their nutritional status.

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The once-common saying that “milk is good for the body” has come under scrutiny in recent studies, with some researchers questioning the need for milk in a healthy diet. Dr. Dariush Mozaffariancardiologist and professor of medicine and nutrition by Tufts Medical Schoolexplains that although dairy products such as milk, cheese and yogurt have been the basis of dietary recommendations for decades, they may not be important for everyone.

“We probably don’t need all the calcium and vitamin D from milk,” he said Mozaffarian in conversation with CBS News. “There are other sources you can have, such as certain types of plants that have added calcium or vitamin D.” According to Mozaffarian, this evolving understanding of nutrition has led to a shift in dietary guidelines that previously emphasized dairy as a necessary part of daily consumption. He added: “Like any diet, you can leave anything out of your diet and still have a healthy diet, so you don’t need to eat dairy.”

This change is partly driven by the rise of fortified plant varieties, which can provide many of the nutrients normally associated with milk. However, Mozaffarian cautions against ditching cheese altogether, as dairy continues to offer unique health benefits.

Benefits of fermented milk

Although traditional advice focused on milk as a source of calcium and vitamin Drecent research has discovered a wide range of benefits that go beyond these specific nutrients. To follow MozaffarianDairy products, especially fermented options like cheese and yogurt, are associated with a lower risk of conditions such as diabetes and high blood pressure.

“Milk, especially cheese and yogurt, appear to provide benefits unrelated to traditional fat, calcium, or vitamin D,” he said. For example, Mozaffarian shows that probiotics found in yogurt can contribute to gut health by having a positive effect the gut microbiome. This, in turn, can help reduce the risk of diabetes. “The probiotics in yogurt are good for our microbiome and may reduce the risk of diabetes,” Mozaffarian noted.

Likewise, the fermentation process that occurs during cheese production is also associated with health benefits. Fermentation produces beneficial bacteria and compounds in food, which can improve digestion and support heart health. “Cheese is actually the top fermented food eaten in the United States, and we’re learning more about the health benefits of fermented foods like kimchi or sauerkraut,” he said. Mozaffarian.

How Much Milk Should You Eat?

Given the evolving understanding of the role of milk in a healthy diet, the question remains: how much milk should one consume? To follow Mozaffarianmoderation is key. He suggests that dairy lovers should be determined one that works of unsweetened yogurt and cheese daily to reap the cardio-metabolic benefits. These benefits, he emphasizes, have more to do with supporting overall health than providing calcium or vitamin D.

“For many years, we have recommended nonfat or skim milk, which doesn’t taste very good. And I tell people, until we have more evidence, now, choose low-fat or full-fat, not it doesn’t matter what you choose,” said. Mozaffarian. He added that despite the long-standing focus on low-fat dairy choices, recent evidence suggests that fat—either low or saturated—doesn’t seem to have an impact. great health benefits.

Therefore, individuals can choose between low-fat or full-fat milk based on preference rather than health concerns. While previous guidelines urged low-fat dairy to avoid excess calories and saturated fat, new research has shown that high-fat dairy may not be as dangerous as previously thought, and in some cases, may even provide additional benefits.

Rethinking Milk in the Modern Diet

A growing body of research on dairy not only explains its role in a healthy diet but also influences public opinion about what nutrition is. Dairy products, especially cheese and yogurt, are a staple in many diets, providing unique benefits that are difficult to replace with other foods. Fermented dairy products, which contain probiotics and fermentation byproducts, offer benefits beyond traditional nutrient offerings.

At the same time, the rise of fortified plant-based alternatives has provided more flexibility for people who choose not to use dairy. These products can provide calcium and vitamin D, ensuring that those who do not include dairy in their diet can still meet their nutritional needs.

“Milk should not be considered something you should have in your diet, but it can certainly provide unique benefits, especially when it comes to cardio-metabolic health,” said. Mozaffarian. As the nutrition debate continues, it’s clear that milk’s role is much more than just providing calcium and vitamin D. Whether you enjoy cheese and yogurt for their taste or health benefits. , balance and personal preference should guide your choice. .