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What kind of dairy does a body good? Science is updating the answer

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  Published in Science and Technology on Monday, September 8th 2025 at 12:10 GMT by OPB
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What Kind of Dairy Does the Body Really Need? New Science Is Updating the Answer

The long‑standing belief that a daily glass of milk is indispensable for bone strength, muscle growth, and overall health is being rewritten by a growing body of research. A recent feature in Oregon Public Broadcasting’s (OPB) “Health” series (originally published September 8, 2025) reviews the latest evidence on dairy consumption, breaking it down into the types of dairy that are most beneficial, which ones are less so, and how individual differences shape the answer. The article underscores that the body’s needs are not a one‑size‑fits‑all “milk‑for‑all” prescription, but rather a nuanced mix of nutrients that can come from dairy, other foods, or supplements.

1. What the Body Actually Requires From Dairy

Calcium & Vitamin D

Traditionally, milk has been hailed as the gold standard for calcium, the mineral that builds bone mass. However, the OPB piece cites a 2023 meta‑analysis published in The American Journal of Clinical Nutrition that shows calcium absorption from plant sources (leafy greens, fortified plant milks, tofu, almonds, and legumes) is comparable to, and sometimes better than, dairy‑derived calcium. Vitamin D, often added to milk, can also be synthesized in the skin under sunlight, and is found in fatty fish, egg yolks, and mushrooms. For most adults, the emphasis on dairy for calcium and vitamin D can be relaxed, especially if they consume a varied diet.

High‑Quality Protein

Dairy is a concentrated source of complete protein, offering all essential amino acids. The article references research from the Journal of Nutrition that whey protein, the liquid by‑product of cheese manufacturing, has a higher leucine content—an amino acid that stimulates muscle protein synthesis. While whey can be a useful supplement, the OPB narrative stresses that whole foods such as eggs, lean meats, beans, and nuts provide protein without the accompanying saturated fats.

Probiotics & Gut Health

Fermented dairy—yogurt, kefir, and certain cheeses—contains live cultures that may benefit the gut microbiome. A 2024 review in Nutrients highlighted that kefir’s probiotic profile is richer than that of most yogurts, potentially improving digestion and immune function. The article links to an OPB interview with a microbiome researcher who elaborates that the strain diversity matters more than the sheer quantity of dairy consumed.

2. Which Dairy Is Most Beneficial?

Whole Milk vs. Skim Milk

The “what‑kind‑of‑milk” debate has long focused on saturated fat content. The OPB piece cites the New England Journal of Medicine (2022) and the American Heart Association that argue moderate consumption of full‑fat dairy may not raise heart‑disease risk as previously feared—in part because the saturated fat in dairy is a different molecular mix than that in processed meats. Yet, for individuals with existing cardiovascular risk factors, low‑fat dairy remains a safe choice.

Yogurt & Kefir

Both products are praised for their calcium, protein, and probiotics, but the article notes a subtle difference: Greek yogurt offers double the protein per serving but can also contain added sugars, while kefir has a thinner consistency but a broader probiotic spectrum. The OPB narrative encourages reading labels carefully and opting for plain versions to avoid hidden sugars.

Cheese

A frequent point of contention is cheese’s high sodium and saturated fat. The article presents a 2023 International Journal of Food Sciences study that found moderate cheese intake—about 50 g/day—did not increase the risk of type 2 diabetes or cardiovascular disease, and even showed benefits in blood pressure for certain populations. The key is portion control and choosing lower‑fat varieties when possible.

Fortified Plant Milks

With rising popularity of almond, oat, soy, and coconut milks, the OPB article highlights a 2024 study from Food & Function showing that many fortified plant milks provide comparable amounts of calcium and vitamin D to dairy milk, especially when fortified at the manufacturer’s levels. However, the article warns that plant milks typically have less protein, necessitating alternative protein sources if they become the primary liquid beverage.

3. Risks and Considerations

Lactose Intolerance

A sizeable segment of adults—particularly those of East Asian, African, or Indigenous descent—experience difficulty digesting lactose. The article links to a local health‑care provider’s guide on lactase‑enzyme supplements and lactose‑free dairy options, underlining that symptoms can be managed without abandoning dairy entirely.

Cancer and Dairy

Past studies suggested a link between dairy and certain cancers (e.g., prostate and ovarian). Recent analyses, however, have largely debunked these associations. The OPB piece cites the Lancet Oncology (2025) review concluding that dairy intake is not a significant risk factor for these cancers, and that the protective effects of calcium and vitamin D outweigh any theoretical risks.

Environmental Impact

Sustainability has become a key concern. The article references the Environmental Working Group report (2023) that states dairy production is a major contributor to greenhouse gas emissions. It encourages readers to consider a flexitarian approach: reduce overall dairy intake while choosing sustainably‑produced options (e.g., organic or grass‑fed).

4. Practical Take‑Aways

1. Balance is Key
   The body requires calcium, protein, and healthy fats, but dairy is just one route. A balanced diet with varied sources can meet these needs.

2. Quality Over Quantity
   Opt for low‑sugar, minimally processed dairy (plain Greek yogurt, kefir, and low‑fat cheese). If choosing whole‑fat options, limit portions.

3. Read Labels
   Plant milks may lack protein and contain added sugars or sodium. Look for fortified, unsweetened varieties.

4. Listen to Your Body
   Lactose‑intolerant individuals should experiment with lactose‑free dairy or alternative calcium sources. Those with cardiovascular concerns might favor low‑fat dairy until more personalized research becomes available.

5. Sustainability Matters
   Reduce the environmental footprint by moderating dairy consumption and selecting sustainably produced products.

5. Further Reading (Links Followed in the Original Article)

• OPB “Health” series on lactose intolerance: Provides practical advice for managing symptoms and choosing lactose‑free products.
• Interview with a microbiome researcher: Offers deeper insight into probiotic strains in kefir vs. yogurt.
• American Heart Association guideline on saturated fat: Discusses how dairy’s saturated fat differs from processed meats.
• Environmental Working Group dairy report: Details the environmental cost of dairy production and suggests greener alternatives.

Bottom Line
While dairy has long been a staple of the American diet, emerging evidence is painting a more individualized picture. Whole milk, skim milk, yogurt, kefir, cheese, and fortified plant milks all offer unique combinations of calcium, protein, and other nutrients. The choice of which to include—and how much—depends on personal health goals, tolerance levels, environmental values, and nutritional needs. Ultimately, the updated science suggests that the body does not require a single “ideal dairy,” but rather a flexible, balanced intake that aligns with one’s lifestyle and health status.