Is dairy good or bad for you? | Tim Spector & Sarah Berry
ZOEγ»31 minutes read
Dairy, particularly full-fat versions, can actually reduce inflammation levels in the body, countering common myths about its negative health effects. The distinction between full-fat and low-fat dairy products does not significantly impact health, with fermentation providing unique benefits and live bacteria being key to the health benefits of dairy products.
Insights
- Dairy, particularly full-fat versions, can reduce inflammation levels in the body, contrary to the myth that it causes inflammation, debunking common misconceptions about its health impact.
- The distinction between full-fat and low-fat dairy products is not as crucial for health as previously believed, with fermented dairy like cheese and yogurt providing unique health benefits due to probiotic microbes and fermentation processes. This challenges traditional dietary advice to opt for low-fat options, emphasizing the importance of considering the overall nutritional value and health benefits of dairy products.
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Recent questions
Is dairy really unhealthy due to fats?
No, evidence shows dairy fats are beneficial.
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Summary
00:00
Debunking Dairy Myths: Science and Nutrition
- Dairy is often considered unhealthy due to fats, leading to its exclusion from diets, but there is no evidence supporting this claim.
- Zoe Science and Nutrition features top scientists explaining how their research can enhance health.
- Sarah and Tim discuss Dairy myths, starting with a quick-fire round of questions.
- Dairy causing inflammation is debunked by Sarah, stating it's not true for most people.
- Tim suggests that drinking milk during menopause may not be necessary for bone protection.
- Sarah refutes the idea of giving up Dairy for high cholesterol.
- U.S. government advice to switch to low-fat or fat-free milk is criticized by Tim as "rubbish."
- Common myths about Dairy include it being high in saturated fat and linked to allergies, which Sarah and Tim clarify as untrue.
- Sarah and Tim emphasize that Dairy, particularly full-fat versions, can actually reduce inflammation levels in the body.
- The shift in Dairy consumption over the years shows a decline in full-fat milk and an increase in low-fat options, influenced by health concerns.
15:38
Fermented Dairy: Health Benefits and Recommendations
- Cheese and yogurt from dairy have a positive impact due to probiotic microbes present in fermented dairies, beneficial for the immune system.
- Fermented dairy products like yogurt and cheese show stronger evidence of health benefits compared to milk alone.
- Government guidelines recommend low-fat dairy for reduced saturated fat intake, but evidence supporting this is lacking.
- Observational studies suggest that consuming full or low-fat dairy reduces the risk of cardiovascular disease and lowers cholesterol levels.
- Fermented dairy products like cheese and yogurt have anti-inflammatory effects and do not significantly impact blood cholesterol levels.
- Fermentation of dairy by microbes transforms the food, leading to health benefits and the production of healthy metabolites in the gut.
- Cheese and yogurt, despite being high in saturated fat, do not raise cholesterol levels and have unique health benefits due to their food matrix.
- Consuming small portions of fermented dairy like kefir regularly is recommended for optimal health benefits.
- Opt for artisanal cheeses over processed ones, as they contain more beneficial microbes and avoid fake analog cheeses.
- Affordable options like supermarket cheddar, mozzarella, and feta still contain beneficial microbes and can be included in a healthy diet.
31:37
"Benefits of Full-Fat Yogurt Consumption"
- Full-fat, unadulterated yogurts are recommended as they are not processed and do not contain artificial sweeteners or additives, ensuring a healthier choice. It is advised to choose yogurts without vanilla or fruit, allowing for personal additions, and to check the packaging for any alterations made to the product.
- Contrary to previous beliefs, saturated fats in dairy products, including milk, cheese, and yogurt, are now considered healthy due to the benefits of fermentation and the presence of live bacteria. The distinction between full-fat and low-fat versions of dairy products does not significantly impact health, with low-fat options often being altered to maintain taste, suggesting a balanced approach to consumption.
