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23 Jun 2025
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4 min read
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by YINI Editorial team
Nutri-dense food

Milk matrix matters: why dairy deserves a place in plant-based diets

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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As more people move toward plant-based diets in response to environmental concerns, experts warn that substituting dairy with plant proteins may come at a nutritional cost.

Protein transition involves gradually replacing traditional sources of protein, like meat and dairy, with plant-based alternatives. While this trend supports sustainability, latest research suggests it may come with unintended consequences – especially if dairy is completely removed from our diets.

A recent review by a team of nutrition experts from the UK and Ireland highlights why dairy foods still play an essential role in our diets, even amid rising enthusiasm for plant-based proteins (1).

What is the dairy food matrix?

When we eat different foods, we’re not just consuming a mixture of nutrients in isolation. Interactions between nutrients within the micro- and macro-structure of individual foods will influence their effects on our bodies.

  • The food matrix is the overall structure of a food, including the structures within it, spatial organisation of its nutrients and how these interact with each other (2).
  • Several studies have demonstrated food matrix effects across all food groups. In particular, evidence demonstrates that some health effects of the dairy food matrix are greater than the sum of its parts (3).
  • For example, dairy food matrix effects include the moderation of blood lipid levels, which may contribute to cardiovascular risk-reducing effects which are not fully explained by single components of dairy foods (4).

For more information, see Dairy matrix: it’s not just about nutrients.

Some protein sources are better than others for muscle health

When considering protein transition from the perspective of muscle health, dairy proteins such as those found in milk, yogurt, and cheese are rich in essential amino acids – building blocks that the human body cannot produce on its own.

  • Overall, animal proteins have a higher quality than those from plants, and there is substantial variability between plant protein sources

In contrast, many plant proteins fall short in one or more of these key nutrients. As a result, simply swapping dairy for plant-based protein sources can reduce the overall quality of protein in the diet.

  • Plant proteins have lower digestibility scores and are deficient in at least one essential amino acid relative to animal proteins, including dairy (5).

To make up for this, nutrition experts suggest either increasing total protein intake from plants or adding specific amino acids (such as leucine) to plant-based foods. However, they note that even this may not match the wider nutritional benefits provided by dairy foods.

The dairy matrix can influence protein synthesis and muscle health

Emerging evidence suggests that nutritional factors beyond the protein quantity of different food sources may also affect muscle protein synthesis after eating and so impact on muscle health:

  • The interaction of nutrients within whole foods can stimulate muscle protein synthesis after eating to a greater extent than each respective nutrient in isolation (6).
  • Within the dairy food matrix, nutrient–nutrient interactions between proteins and lipids, vitamins and minerals can help regulate muscle protein metabolism (6).
  • Interactions between proteins and non-nutrient dairy matrix components – such as exosomes and bioactive peptides – can also affect protein digestion and amino acid absorption (7).

The dairy matrix provides a high bioavailability of nutrients

Dairy foods offer more than just high-quality protein – they also provide essential micronutrients and unique bioactive compounds that support nutrient absorption. Because the nutrients in dairy are more bioavailable – meaning the body can absorb and use them more effectively – it is difficult to fully replicate their benefits through plant-based foods alone.

  • Dairy foods are rich in micronutrients like calcium, magnesium, iodine and vitamin B12, which are important for bone health, thyroid metabolism and anaemia. Intake of these nutrients is most likely to be limited if dairy foods are replaced with plant-based alternatives.
  • The dairy matrix enhances bioavailability calcium, magnesium and phosphorus via the digestion of protein-based casein micelle particles (8).
  • On the other hand, phytate in some plant-based foods can limit the absorption of calcium and other nutrients, including iron and zinc (8).

Experts recommend a balanced approach to protein transition

The nutrition experts call for the consideration of different food matrices to ensure that protein transition is both environmentally and nutritionally sustainable. A complete food system transformation, they argue, should not simply pit plants against animal-based foods but instead recognize their complementary benefits.

As we aim for a more sustainable food future, dairy can still have a place at the table. Its unique matrix of nutrients and bioactive components offers health benefits that are difficult to replicate through plant sources alone. For people navigating the protein transition, a well-rounded, evidence-based approach that values both plant and animal foods may be the most nourishing path forward.

“Replacing dairy protein with plant protein is not simple and will lead to lower dietary protein quality and a lower intake of key micronutrients that sit naturally within the dairy matrix. Moreover, it is likely that micronutrients in plant sources will have lower bioavailability. “

Witard OC, et al., 2025

References
  1. (1) Witard OC, Devrim-Lanpir A, McKinley MC, Givens DI. Navigating the protein transition: why dairy and its matrix matter amid rising plant protein trends. Nutr Res Rev. 2025 Apr 21:1-13. doi: 10.1017/S0954422425000101. Online ahead of print. PMID: 402549502.
  2. (2) Feeney EL & McKinley MC (2020) Chapter 8 – the dairy food matrix: what it is and what it does. In Givens DI (ed), Milk and Dairy Foods: Their Functionality in Human Health and Disease. Cambridge, MA: Academic Press, pp 205–225.
  3. (3) Weaver CM (2021) Dairy matrix: is the whole greater than the sum of the parts? Nutr Rev 79(Suppl 2), 4–15.
  4. (4) Thorning TK, et al. (2017) Whole dairy matrix or single nutrients in assessment of health effects: current evidence and knowledge gaps. Am J Clin Nutr 105(5), 1033–1045.
  5. (5) Gorissen SHM & Witard OC (2018) Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proc Nutr Soc 77(1), 20–31.
  6. (6) Elliot TA, et al. (2006) Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med. Sci.Sports Exerc 38, 667–674.
  7. (7) Meng Z, et al. (2023) Human milk extracellular vesicles enhance muscle growth and physical performance of immature mice associating with Akt/mTOR/p70s6k signaling pathway. J Nanobiotechnol 21(1), 304–306.
  8. (8) Shkembi B & Huppertz T (2021) Calcium absorption from food products: food matrix effects. Nutrients 14(1), 180.
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16 Jun 2025
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6 min read
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by YINI Editorial team
Benefits for human health Benefits for planet health

From plate to planet: the challenge of building sustainable diets

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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Designing diets that are good for both people and planet is one of the major challenges of the modern world. That’s because a sustainable diet must balance its impact not only on health and the environment, but also on its cost and acceptability.

A study by food scientists in the Netherlands has explored this balance and come up with some surprising results – including the finding that cutting down on dairy foods and plugging the nutritional gap with other foods simply leads to a bigger shopping bill without making much difference to the environment (1).

The findings are set to fuel the debate surrounding plant-based versus animal-based diets – a debate that’s heating up as more people strive to eat sustainably.

Building sustainable diets that are healthy and affordable

Our food production takes a heavy toll on planetary health (2). In particular, animal-based foods generally have a greater environmental impact than plant-based foods (3). However, animal-based foods bring a unique set of bioavailable nutrients to our diets, which are not easily replaced (4).

Measuring the environmental impact of food products is often done through Life cycle assessment (LCA), which analyses their ecological footprint from ‘field-to-fork’ (5). But, despite being of key importance to dietary guidance, a food’s nutritional value and cost are not generally included in LCAs. With this in mind, the scientists set out to explore how dietary changes might affect the environment, nutrition, and affordability of what we eat.

The researchers used computer modelling to investigate the impact of changing the contributions of certain food groups to our diet. Rather than looking at foods one by one, they designed entire diets that meet our nutritional needs while also tracking environmental impact and cost. Their starting point was an average Dutch diet, optimised to ensure adequate nutrition. Then they modelled consumption of different food groups – including meat, dairy, fruit and vegetables – and the impact of these changes on dietary composition, cost and the environment.

Cutting out meat eases environmental impact but the diet costs more

The modelling revealed that cutting down on meat shrinks the environmental impact, but the overall diet becomes more expensive because of the replacement foods needed to maintain nutritional adequacy.

  • Cutting out meat led to 25% reductions in carbon footprint and land use, while eating more meat increased the environmental impact of the whole diet more than any other dietary changes.
  • Eating more meat increased protein consumption and reduced carbohydrate consumption, while fat consumption remained constant.
  • An average Dutch diet was the cheapest, while both increases and decreases in meat consumption resulted in a more expensive diet overall.

These results suggest that foods included in the diet to compensate for eating less meat – such as fish, nuts, seeds and snacks – have a lower environmental impact than meat but may put more pressure on people’s purses.

Replacing dairy is expensive and doesn’t always help the planet

If milk, cheese, and yogurt were removed or reduced from diet models and replaced with other foods that could make up for the missing nutrients, the overall environmental impact of the diet stayed about the same. But the cost of the diet still leapt up:

  • Eating less dairy did not significantly reduce environmental impact, and even completely cutting out dairy caused less than a 5% change in carbon footprint and land use.
  • However, cutting out dairy products completely resulted in a diet that was at least 35% more expensive.
  • Eating more dairy rather than nutrients from other sources reduced levels of overall fat consumption and increased protein and carbohydrate consumption as well as levels of calcium intake.

These results suggest that foods needed to compensate for the nutrient gaps left by removing dairy products – such as fish, vegetables, beans and pulses – tend to have a similar environmental impact to those of dairy products, but are much pricier.

Eating more fruit and vegetables doesn’t always lower environmental impact

Adding more fruit and vegetables to our diet is good for health. But in this study, doing so didn’t have a major environmental impact, with only small changes in the overall carbon footprint and land use of diets. However, it did make diets more expensive. Meanwhile, eating more beans and pulses did not have any significant effects on either cost or sustainability. Reduced consumption of all these foods had a limited impact on the intake of other food categories as well as overall nutrient intake.

Nutrient Trade-Offs and the Cost of Replacing Animal-Based Foods

The study highlights that reducing meat intake may lead to deficiencies in iron and selenium, while cutting back on dairy can compromise calcium and vitamin B12 levels—nutrients that are not easily replaced through plant sources alone. Although increasing fruit and vegetable consumption helps meet vitamin A requirements, it does not fully compensate for the loss of other essential nutrients. Moreover, replacing nutrient-dense foods like dairy with plant-based alternatives often results in higher dietary costs. These findings suggest that sustainable dietary transitions must be carefully designed to remain both nutritionally adequate and economically accessible.

Sustainable eating requires a whole diet perspective, not just individual foods

These results highlight the importance of a diet-based approach to sustainable eating – foods must be seen in the context of an entire diet and its role in providing all necessary nutrients. A single food might seem sustainable on its own, but if it cannot replace key nutrients affordably and sustainably, itcannot be considered as a sustainable solution.

Research shows that most people are more likely to make small, incremental changes to their diets rather than adopt entirely new eating patterns if these small changes  have an environmental benefit (6). But when cutting down on certain foods, it is crucial the substitution food is nutritionally equivalent and affordable. For example, dairy foods contribute around 60% of total calcium intake in the Dutch diet as well as many other essential nutrients, making their replacement particularly complex (7). This study shows that sustainable replacement of dairy foods is tricky and comes with a sizeable cost.

The researchers conclude that changes toward diets with a lower environmental impact should be achievable and affordable for consumers. They propose that a sustainable diet should be mostly plant-based but strategically optimised with animal-based foods to ensure they still meet nutritional goals.

“It would appear that while a reduction in meat products can indeed reduce the climate impact of the diets, that of dairy products is unlikely to do so. Hence, while sustainable diets will include a shift to plant-based, they will still require animal-based products as critical sources of nutrients.”

Huppertz T, et al., 2025

References
  1. (1) Huppertz T, Blom L, van Est L, Peters S. Exploring Nutrient-Adequate Sustainable Diet Scenarios That Are Plant-Based but Animal-Optimized. Nutrients. 2025 Jan 18;17(2):343. doi: 10.3390/nu17020343. PMID: 39861473
  2. (2) Willett W, et al. Food in the Anthropocene: The EAT–Lancet Commission on Healthy Diets from Sustainable Food Systems. Lancet 2019, 393, 447–492.
  3. (3) Poore J , Nemecek T, Reducing food’s environmental impacts through producers and consumers. Science 2018, 360, 987–992.
  4. (4) Smith N.W., Fletcher A.J., Hill J.P., McNabb W.C.; Animal and plant-sourced nutrition: Complementary not competitive. Anim. Prod. Sci. 2021, 62, 701–711
  5. (5) Nemecek T., Jungbluth N., Mila I Canals L.M., Schenck R. Environmental impacts of food consumption and nutrition: Where are we and what is next? Int. J. Life Cycle Assess. 2016, 21, 607–620.
  6. (6) Payro C., Taherzadeh O., van Oorschot M., Koch J., Marselis S. Consumer resistance diminishes environmental gains of dietary change. Environ. Res. Lett. 2024, 19, 054033.
  7. (7) Sanderman-Nawijn E.L., Brants H.A.M., Dinnissen C.S., Ocke M.C., van Rossum C.T.M. Energy and Nutrient Intake in The Netherlands. Results of the Dutch National Food Consumption Survey 2019–2021; RIVM Report 2024-0071; Rijksinstituut voor Volksgezondheid en Milieu RIVM: Bilthoven, The Netherlands, 2024.
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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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09 Jun 2025
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4 min read
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by YINI Editorial team
Gut Health Nutri-dense food

Gut health: the prebiotic power of lactose

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
gut gut microbiota Lactose prebiotic
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Milk and other dairy products may offer greater health benefits than previously recognized, thanks to the sugars they contain naturally. That is because lactose and its breakdown products may act as prebiotics that feed our gut microbiota and therefore play a role in modulating the host health, researchers have discovered.

It is yet another reason to include dairy in our diet, on top of the established health benefits gained from its rich nutrient content.

Rethinking lactose: from problem to potential

When we think of lactose, we often see it in a negative light due to its association with lactose intolerance – a condition causing sufferers to have digestive discomfort after consuming dairy foods. But nutrition researchers from Brazil and France decided to investigate how lactose consumption might benefit people who don’t have this intolerance (1).

Their focus? The gut microbiome – a community of trillions of bacteria living in our digestive tract, playing a key role in everything from digestion to immunity. Scientists have long known that what we eat can influence the balance of these microbes, but this study is one of the first to explore how lactose itself might act as a prebiotic – a compound that boosts beneficial gut bacteria.

Investigating the gut-friendly role of lactose

Lactose – the natural sugar found in dairy foods – is a vital nutrient in infants and has been shown to have health benefits in adults. It raises blood glucose levels less than other sugars and is associated with a lower risk of cancer (2). Recent studies suggest that lactose intake may also impact the composition and metabolism of the gut microbiome, stimulating the growth of beneficial bacteria and increasing the production of their metabolites (3-5).

In a new study, nutrition researchers set out to assess the effects of lactose on the gut microbiome of healthy adults, considering the impact of different amounts of lactose for the first time. The research team ran two types of lab-based experiments using models that simulate the human gut. The first looked at the short-term effects of lactose intake, while the second studied long-term impacts using a dynamic system that mimics daily digestion over time.

In both experiments, the researchers used a mixture of lactose and its digestion products – galactose, and glucose – to mimic how our bodies absorb milk sugars. They tested three doses: equivalent to drinking half a glass, one glass, or two glasses of milk. Here’s what they discovered…

Lactose consumption can enhance our gut microbiome

The researchers found that lactose consumption significantly altered the composition of the gut microbiome – in a good way. Lactose improved the gut microbiome’s structure in healthy adults over both the short-term and the long-term.

  • In short-term studies, lactose consumption significantly increased the Prebiotic Index compared with control studies. The Prebiotic Index is a tool used to evaluate the prebiotic effects of different carbohydrates on gut bacteria – it assesses the extent to which a prebiotic promotes the growth of beneficial bacteria versus potentially harmful bacteria
  • All doses of lactose significantly increased populations of beneficial Bifidobacterium bacteria and reduced populations of potentially harmful Clostridium and Bacteroides bacteria
  • Long-term studies confirmed these findings, with all doses of lactose increasing the relative abundance of beneficial Lactobacillus bacteriaand decreasing the relative abundance of Clostridium bacteria

Lactose consumption can support the gut metabolism

The study also found that lactose consumption led to a boost in short-chain fatty acids (SCFAs) – acetate, propionate, and lactate – produced by gut bacteria. These SCFAs have roles in maintaining gut health, supporting energy metabolism and influencing overall health.

  • In short-term studies, all doses of lactose resulted in significant increases in acetate, although the production of propionate and butyrate decreased compared with control studies
  • In long-term studies, lactose consumption appeared to increase the production of lactate and propionate, although acetate production decreased

What does this mean for milk drinkers?

For people who are lactose-tolerant and enjoy eating dairy foods, this study offers another reason to keep milk in the diet. It suggests that regular lactose intake may nourish the gut bacteria in ways that support overall digestive health.

The results of this study support the role of lactose as a prebiotic that exerts health benefits through selective stimulation of gut Bifidobacteria and Lactobacilli (4,6,7).Previous studies have highlighted the positive impact of such bacterial strains on gut health, as they play a crucial role in maintaining a balanced gut microbiome (8).

Of course, this research is still in its early stages and was done in lab models, not people. The authors suggest that clinical trials should be the next step for establishing a better understanding of the prebiotic effects of lactose. In the meantime, these results reveal the prebiotic potential of drinking a glass of milk for healthy, lactose-tolerant people.

“Lactose ingestion could positively modulate the gut microbiota in healthy lactose-tolerant adults, thereby promoting gut health and shedding light on the dietary benefits of consuming milk.”

Pessotti RC, et al., 2025

References
  1. (1) Pessotti RC, Guerville M, Agostinho LL, Bogsan CSB, Salgaço MK, Ligneul A, Freitas MN, Guimarães CRW, Sivieri K. Bugs got milk? Exploring the potential of lactose as a prebiotic ingredient for the human gut microbiota of lactose-tolerant individuals. Nutr Res. 2025 Apr;136:64-80
  2. (2) Guerville M, Ligneul A. Le lactose, un sucre pas comme les autres. C. Nutr Diet 2024;59:102–12.
  3. (3) Starz E, Wzorek K, Folwarski M, Ka´zmierczak-Siedlecka K, Stachowska L, Przewłócka K, et al. The modification of the gut microbiota via selected specific diets in patients with Crohn’s disease. Nutrients 2021;13:2125.
  4. (4) Jakobsen LMA, Sundekilde UK, Andersen HJ, Nielsen DS, Bertram HC. Lactose and bovine milk oligosaccharides synergistically stimulate B. longum subsp. Longum growth in a simplified model of the infant gut microbiome. J Proteome Res 2019;18:3086–98.
  5. (5) Forsgård RA. Lactose digestion in humans: intestinal lactase appears to be constitutive whereas the colonic microbiome is adaptable. Am J Clin Nutr 2019;110:273–9.
  6. (6) Venema K. Intestinal fermentation of lactose and prebiotic lactose derivatives, including human milk oligosaccharides. Int Dairy J 2012;22:123–40.
  7. (7) Francavilla R, Calasso M, Calace L, Siragusa S, Ndagijimana M, Vernocchi P, et al. Effect of lactose on gut microbiota and metabolome of infants with cow’s milk allergy. Pediatr Allergy Immunol 2012;23:420–7.
  8. (8) Dempsey E, Corr SC. Lactobacillus spp. for gastrointestinal health: current and future perspectives. Front Immunol 2022;13:840245.
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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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26 May 2025
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4 min read
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by YINI Editorial team
Nutri-dense food Q&A

Focus on the bioactive peptides in dairy and yogurt

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
casein dairy Lactoferrin peptides whey
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Dairy products, including fermented varieties such as yogurt, are not only rich in macronutrients,  essential vitamins and minerals, but also serve as a source of bioactive peptides—short amino acid sequences that influence various physiological processes. Among these, lactoferrin, casein-derived peptides, and whey-derived peptides have been studied extensively for their health-promoting properties.

What are the bioactive peptides

In addition to providing the basic nutrients, milk and dairy products provide an array of biologically active compounds, includ­ing bioactive proteins, that are initially meant to support infant health.

The majority of bioactive peptides derive from milk casein (β-casein, αs1- and αs2- casein and κ-casein), from whey β-lactoglobulin and α-lactalbumin or lactoferrin (1). They are produced by enzymatic hydrolysis of these milk proteins, either during digestion or due to the process­ing or fermentation in dairy products, and are thought to present an array of functions including antioxidant, antimicrobial, immunomodulatory, anti-inflammatory, antihyperten­sive, insulin signaling.

Peptides in yogurt and fermented dairy products

Fermented foods (such as fermented milk, cheese or yogurt) are sources of probiotic organisms that contribute to generate bioactive peptides, various amino acids or enzymes that provides numerous health benefits.

Yogurt fermentation, primarily through Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus, enhances peptide bioavailability. Proteolysis during fermentation liberates bioactive peptides from casein and whey proteins. These bioactive peptides have wide range of therapeutic potentials that includes antihypertensive, ACE-inhibitory, antioxidant, antimicrobial, immunomodulatory and cholesterol lowering peptides (11).

Lactoferrin

Lactoferrin is predominantly found in mammalian milk (with high concentrations in colostrum, ~7g/L, and lower concentrations in mature milk, ~1 g/L). It comprises ~690 amino acids and belongs to the transferrin protein family, with a strong affinity for ferric ions. Its iron-binding capacity is central to its diverse biological functions and underpins its role in defense mechanisms (2,3).

Owing to its capacity to sequester free iron, lactoferrin exerts significant antimicrobial activity by limiting microbial access to this essential micronutrient, thereby inhibiting the growth and virulence of a wide range of pathogens. Beyond its antimicrobial properties, lactoferrin acts as modulator of immune homeostasis. Furthermore, it contributes to gastrointestinal homeostasis by promoting the growth of commensal microbiota, supporting epithelial integrity, and modulating mucosal immune responses.

Therefore, lactoferrin has numerous beneficial properties that may play an important role in maintaining health from fetal life to old age (3).

  • Immunomodulation: Lactoferrin can regulate the immune system. It influences both innate and adaptive immunity by modulating cytokine production, enhancing the activity of natural killer cells, and regulating dendritic cell and T-cell responses (3).
  • Anti-inflammatory properties: Lactoferrin demonstrates anti-inflammatory activity through the downregulation of pro-inflammatory cytokines such as IL-6, TNF-α, and IL-1β, and the inhibition of NF-κB signaling pathways (3).
  • Antioxidant function: Lactoferrin reduces oxidative stress, by chelating redox-active iron, thereby mitigating hydroxyl radical formation and limiting oxidative tissue damage (3).
  • Antiviral and antibacterial activity: Lactoferrin has a broad-spectrum antimicrobial effect. By sequestering iron, lactoferrin creates an environment unfavorable for pathogen growth. It also binds to lipopolysaccharides and viral surface receptors, impeding pathogen entry (4,5).
  • Gut health: Its broad-spectrum antimicrobial effects are further reinforced by direct interactions with microbial membranes and surface molecules, and by blocking cellular entry pathways used by viruses. Lactoferrin supports intestinal health by promoting beneficial microbiota and strengthening the gut barrier function (3).

Casein-Derived Peptides

Caseins are the primary proteins in milk (about 80% in cow’s milk), and their enzymatic digestion yields several bioactive peptides with diverse health effects.

  • Casomorphins: These opioid-like peptides (e.g., β-casomorphin-7), derived from the digestion of the β-casein of dairy products, modulate gastrointestinal motility and immune responses. Some evidence suggests potential roles in neurological conditions, though results remain inconclusive (6).
  • Casein phosphopeptides (CPPs) harbor interesting antioxidant and anti-inflammatory properties. CPPs also enhance mineral absorption, especially calcium and magnesium, by forming soluble complexes with minerals, facilitating their bioavailability (7).
  • Other lactopeptides : Peptides derived from casein (such as VPP and IPP) inhibit angiotensin-converting enzyme (ACE) and may contribute to blood pressure reduction in hypertensive individuals consuming fermented milk products enriched with these peptides (8).

Whey-derived peptides

Whey proteins include α-lactalbumin, β-lactoglobulin, and minor components such as lactoperoxidase and immunoglobulins. Hydrolysis of these proteins generates peptides with anti-inflammatory, antioxidant, and metabolic effects.

Whey-derived peptides may modulate satiety hormones (GLP-1, CCK) and have been associated with improved insulin sensitivity. Studies reported better glycemic control in overweight adults after whey protein ingestion (9).

Cysteine-rich whey peptides boost glutathione production, enhancing cellular antioxidant defenses (10).

Dairy-derived peptides, especially lactoferrin, casein hydrolysates, and whey peptides, may possess clinically relevant health benefits, including immune support, antimicrobial action, mineral absorption, or cardiometabolic regulation. Continued research are necessary to better define the dose-response relationships and long-term impacts of these compounds in diverse populations.

References
  1. (1) Søren Drud-Heydary Nielsen, et al. Bioactive milk peptides: an updated comprehensive overview and database, 2024, Critical Reviews in Food Science and Nutrition, 64:31, 11510-11529,
  2. (2) Superti F. Lactoferrin from Bovine Milk: A Protective Companion for Life. Nutrients. 2020 Aug 24;12(9):2562.
  3. (3) Kowalczyk P, et al. The Lactoferrin Phenomenon-A Miracle Molecule. Molecules. 2022 May 4;27(9):2941.
  4. (4) Xu Y, Wang Y, He J, Zhu W. Antibacterial properties of lactoferrin: A bibliometric analysis from 2000 to early 2022. Front Microbiol. 2022 Aug 17;13:947102.
  5. (5) Berlutti F, et al. Antiviral properties of lactoferrin--a natural immunity molecule. Molecules. 2011 Aug 16;16(8):6992-7018.
  6. (6) Thiruvengadam M, et al. β-Casomorphin: A complete health perspective. Food Chem. 2021 Feb 1;337:127765.
  7. (7) Tenenbaum M, et al. Identification, production and bioactivity of casein phosphopeptides - A review. Food Res Int. 2022 Jul;157:111360.
  8. (8) Geleijnse JM, Engberink MF. Lactopeptides and human blood pressure. Curr Opin Lipidol. 2010 Feb;21(1):58-63.
  9. (9) Pal S, Radavelli-Bagatini S. The effects of whey protein on cardiometabolic risk factors. Obes Rev. 2013 Apr;14(4):324-43.
  10. (10) Giblin L, et al. Whey proteins: targets of oxidation, or mediators of redox protection. Free Radic Res. 2019;53(sup1):1136-1152.
  11. (11) Chaudhary A, et al. FermFooDb: A database of bioactive peptides derived from fermented foods. Heliyon. 2021 Apr 8;7(4):e06668.
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19 May 2025
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5 min read
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Adult Cardiovascular health

Rethinking the dietary guidelines on dairy fat and heart disease  

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dairy fats dietary recommendations fat saturated fat acids
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Leading nutrition experts from around the world are calling for a re-think of dietary guidelines on dairy products. Their plea comes in the light of latest research that casts doubt over the long-held belief that regular-fat dairy foods are linked to increased risk of heart disease. Instead, milk, cheese, and yogurt – regardless of fat content – seem to have neutral effects on heart health.

Rather than limiting regular-fat dairy foods, experts suggest focusing on reducing highly processed foods as a more effective strategy for improving heart health.

The heart of the matter: regular-fat versus low-fat dairy foods

For decades, dietary advice has promoted low-fat over regular-fat dairy options as a strategy to reduce the risk of cardiovascular disease (CVD). But scientists have raised doubts over this assumption, and now a group of global experts has published their findings following an international workshop held in Amsterdam in April 2024 to review latest research on dairy fat and heart disease (1).

Their key takeaway? The fat content in dairy foods such as milk, yogurt, and cheese may not matter as much as we thought when it comes to heart health.

Dietary guidelines aim to limit saturated fats in the diet

Most dietary guidelines around the world recommend minimising the amount of saturated fatty acids (SFAs) in food to reduce the risk of developing CVD (2,3). However, the SFAs in the diet come from a wide range of food sources, the main ones often being highly processed foods, followed by meat and dairy foods. Emerging evidence suggests the food source of SFAs affects their link with CVD risk – for example, replacing meat with dairy foods as a source of SFAs is associated with a lower risk of CVD (4,5).

With this in mind, the aim of the workshop was to determine whether there is sufficient evidence to position regular-fat and low-fat dairy foods differently in dietary recommendations.

There is no clear difference to heart health between full-fat and low-fat dairy

One of their major findings is that current evidence shows no clear link between dairy fat and increased risk of CVD. In fact, whether people consume regular-fat or low-fat dairy foods, the impact on heart disease risk appears to be neutral.

In particular, several long-term observational studies on the association between people’s food habits and heart health show the following results:  

  • Total intake of dairy foods is either not associated with or favourably associated with risk of CVD, including coronary artery disease and stroke.
  • No conclusive evidence exists to show that eating regular-fat or low-fat dairy foods is differently associated with most CVD-related clinical outcomes.
  • Eating fermented dairy foods such as yogurt and cheese appears to have no association with the risk of developing CVD.

These findings are supported by evidence from randomized controlled trials, the gold standard in scientific research. Clinical studies show no differences between eating regular-fat or low-fat dairy on markers of CVD risk including cholesterol, blood pressure, body weight, and blood glucose levels.

However, the nutrition experts caution that current studies are limited, and more research is needed in people with different levels of CVD risk to understand the effects of regular-fat and low-fat dairy on markers of heart health.

Cardiovascular risk factors may be influenced by the dairy food matrix

Several components of dairy foods may interact to influence their effects on cardiovascular risk (6,7). These include:

  • The nutrient content and fatty acid composition of dairy foods, which may differ from other foods high in SFAs.
  • The structure of dairy fats within the milk fat globule membrane and the size of fat droplets.
  • The composition and structure of the dairy food matrix, which can be influenced by food processing and fermentation.

Studies show that fats within the dairy food matrix have several biological functions that help to influence cholesterol metabolism, alter digestion and blood lipid levels, and modify signals within the gut microbiome (8). Studying these biological mechanisms may help shed light on the reasons behind the neutral effects on heart health seen with dairy food consumption.

Reducing saturated fats: Cut back on meats or pastries, not dairy

These findings raise questions about current dietary guidelines that promote low-fat alternatives as a healthier choice than regular-fat dairy foods. According to the experts, it may be time to stop focusing on the fat content of dairy foods and instead look at overall diet quality.

In modern Western diets, the biggest sources of SFAs are often processed, energy-dense foods that are low in nutrients, such as highly processed meats, snacks or meals. Rather than eliminating regular-fat dairy foods from our diet, the experts suggest that public health strategies would be more effective in reducing the intake of these energy-dense and nutrient-poor foods  for a larger impact on SFA intake and therefore a greater benefit to cardiovascular health, and continue the work toward a better understanding of the dairy fat behaviour on cardiometabolic health.

“Differentiating low-fat from regular-fat dairy in dietary recommendations is currently not supported by the available evidence in adults. We propose that dietary guidelines for adults should emphasize food-based strategies that are likely to have a greater impact on a population’s SFA intake.”

Lamarche B, et al. 2025

References
  1. (1) Lamarche B, Astrup A, et al. Regular-fat and low-fat dairy foods and cardiovascular diseases: perspectives for future dietary recommendations. Am J Clin Nutr. 2025 Mar 13:S0002-9165(25)00137-6.
  2. (2) Lichtenstein AH, et al., 2021 Dietary guidance to improve cardiovascular health: a scientific statement from the American Heart Association, Circulation 144 (2021) e472–e487.
  3. (3) Johnson S et al, Saturated fat intake and the prevention and management of cardiovascular disease in adults: an Academy of Nutrition and Dietetics evidence-based nutrition practice guideline, J. Acad. Nutr. Diet. 123 (2023) 1808–1830.
  4. (4) Steur M, et al., Dietary fatty acids, macronutrient substitutions, food sources and incidence of coronary heart disease: findings from the EPIC-CVD case-cohort study across nine European countries, J. Am. Heart Assoc. 10 (2021) e019814
  5. (5) Vogtschmidt YD, et al. Replacement of saturated fatty acids from meat by dairy sources in relation to incident cardiovascular disease: the European Prospective Investigation into Cancer and Nutrition (EPIC)-Norfolk study, Am. J. Clin. Nutr. 119 (2024) 1495–1503
  6. (6) Vors C, et al. Dietary lipids and cardiometabolic health: a new vision of structure-activity relationship, Curr. Opin. Clin. Nutr. Metab. Care. 23 (2020) 451–459
  7. (7) Mozaffarian D and Wu JHY, Flavonoids, dairy foods, and cardiovascular and metabolic health: a review of emerging biologic pathways, Circ. Res. 122 (2018) 369–384.
  8. (8) Vors C et al., Milk polar lipids reduce lipid cardiovascular risk factors in overweight postmenopausal women: towards a gut sphingomyelin-cholesterol interplay, Gut 69 (2020) 487–501.
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Adult Fermentation benefits Gut Health

The key to a healthier future may lie in our gut microbiome

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early life fermented foods gut microbiome microbiota pregnancy probiotics
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Scientists are increasingly recognizing the profound influence of the gut microbiome on life-long health, particularly during the formative period from embryo to early infancy. Nurturing a healthy gut microbiome through appropriate nutrition during this crucial time may offer protection against future diseases and potentially impact the rise of chronic conditions around the world.

The composition and function of the gut microbiome – the vast ecosystem of microorganisms living in our digestive system – may play a key role in our overall health. And no time is more important for shaping our gut microbiome than the very early stages of life, research suggests.

The gut microbiome is linked to multiple health conditions

Scientists are ever more discovering links between the gut microbiome and chronic health conditions. The illnesses influenced by the gut microbiome range from chronic immune and inflammatory diseases such as allergies to the development of non-communicable diseases such as obesity, one of the most pressing global health challenges of the past few decades.

Often, these conditions are already present in childhood and adolescence, and have been associated with a gut microbiota composition that differs from that of healthy people.

Health and nutrition scientists at the University of Turku in Finland have reviewed the latest research on potential health benefits of modulating the microbiome during the critical early stages of childhood development (1). Their findings suggest that modifying the gut microbiome through nutritional changes in early life may be central to protecting against many chronic health conditions and increase resilience to global health challenges.

The early years of childhood are a critical window for future health

The evidence suggests that the foundations for long-term health are laid as early as during pregnancy and early infancy. This period represents a time of great change, where immune, metabolic, and microbial systems are forming. Scientists believe that interventions during the first 1,000 days – throughout pregnancy, birth and early infancy – offer a promising time window to improve long-term health and resilience against chronic diseases:

  • Pregnancy: A mother’s health and weight gain during pregnancy can affect a child’s health (2). For example, too much weight gain during pregnancy has been shown to change the gut microbiome of pregnant women, which in turn can act as a driving force for metabolic changes (3,4).
  • Birth: Birth and breastfeeding processes both influence a child’s microbiome development. The make-up of a mother’s gut microbiome – determined by her diet and environment – guides the composition of a breastfeeding child’s gut microbiome during a critical period of immune and metabolic development (5).
  • Early infancy: Introducing solid foods to infants is linked with a significant increase in gut microbiome diversity (6). Studies show that changes to the gut microbiome of infants may help to promote childhood growth, development and health, and to lower the risk of chronic diseases.

Nutrition and gut microbiome are essential in shaping immune and metabolic maturation for lifelong health

Studies showed that our gut microbiome is shaped by what we eat, which has consequences for our long-term health. A balanced diet supports a diverse and balanced microbiome, which helps regulate our immune responses and metabolism. An imbalance of gut bacteria can contribute to inflammation, obesity, and chronic diseases.

Within our overall diet, probiotics (beneficial bacteria) and prebiotics (compounds that feed good bacteria) are emerging as key tools in promoting gut health. Research suggests that incorporating these elements into the diet, particularly during pregnancy and infancy, could significantly reduce the risk of chronic diseases later in life:

  • Probiotics: Evidence suggests that probiotic interventions during pregnancy can lower the risk of obesity and allergy in children. The World Allergy Organization recommends providing probiotics to pregnant and breastfeeding mothers if their infants have a high risk of developing allergies (7).
  • Prebiotics: Studies suggest that prebiotics found uniquely in breastmilk may modify infant gut microbiota, lowering the risk of infection and affects childhood development, which may have an impact on later health (8).
  • Other nutrients: Diet modification during pregnancy can modify the maternal gut microbiome, with potential impacts on metabolic, immune, and clinical outcomes for both mother and child. For example, high-fibre diets increase microbial diversity, while high-fat diets show the opposite effect (9).

The role of the gut microbiome in preventive health

Evidence links the risk of several chronic diseases to changes in the microbiome during early childhood and pregnancy. However, the researchers conclude that our understanding of the gut microbiome’s role in long-term health is still developing. Questions remain about the mechanisms by which diet, environment and gut bacteria interact to shape health outcomes.

The authors emphasize the importance of beneficial dietary interventions during pregnancy, breastfeeding and early infancy. Pregnant and breastfeeding mothers have a unique opportunity to pass on microbial and metabolic advantages to their children through a nutrition supporting a healthy gut microbiome.

By incorporating foods providing probiotics, such as fermented dairy products like yogurt and kefir, into their diet, mothers can promote gut-friendly nutrition from the earliest stages of life. This approach may help curb the rising tide of chronic diseases.

“By promoting the health of pregnant and lactating women today, the health of the next generation(s) may be successfully improved. The perfect tools for this initiative derive from the earliest and most massive source of environmental exposures, namely the microbiome and nutrition.”

Isolauri E, Laitinen K, 2025

References
  1. (1) Isolauri E, Laitinen K. Resilience to Global Health Challenges Through Nutritional Gut Microbiome Modulation. Nutrients. 2025 Jan 22;17(3):396. doi: 10.3390/nu17030396. PMID: 39940253
  2. (2) Rautava, S.; Luoto, R.; Salminen, S.; Isolauri, E. Microbial Contact during Pregnancy, Intestinal Colonization and Human Disease. Nat. Rev. Gastroenterol. Hepatol. 2012, 9, 565–576
  3. (3) Koren, O.; Goodrich, J.K.; Cullender, T.C.; Spor, A.; Laitinen, K.; Kling Bäckhed, H.; Gonzalez, A.;Werner, J.J.; Angenent, L.T.; Knight, R.; et al. Host Remodeling of the Gut Microbiome and Metabolic Changes during Pregnancy. Cell 2012, 150, 470–480.
  4. (4) Cabrera-Rubio, R.; Collado, M.C.; Laitinen, K.; Salminen, S.; Isolauri, E.; Mira, A. The Human Milk Microbiome Changes over Lactation and Is Shaped by Maternal Weight and Mode of Delivery. Am. J. Clin. Nutr. 2012, 96, 544–551.
  5. (5) Bogaert, D.; et al. Mother-to-Infant Microbiota Transmission and Infant Microbiota Development across Multiple Body Sites. Cell Host Microbe 2023, 31, 447–460.e6.
  6. (6) Laursen, M.F.; Bahl, M.I.; Michaelsen, K.F.; Licht, T.R. First Foods and Gut Microbes. Front. Microbiol. 2017, 8, 356.
  7. (7) Fiocchi, A.; et al. World Allergy Organization-McMaster University Guidelines for Allergic Disease Prevention (GLAD-P): Probiotics. World Allergy Organ. J. 2015, 8, 4.
  8. (8) Estorninos, E., et al. Term Infant Formula Supplemented with Milk-Derived Oligosaccharides Shifts the Gut Microbiota Closer to That of Human Milk-Fed Infants and Improves Intestinal Immune Defense: A Randomized Controlled Trial. Am. J. Clin. Nutr. 2022, 115, 142–153.
  9. (9) Maher, S.E.; et al. The Association between the Maternal Diet and the Maternal and Infant Gut Microbiome: A Systematic Review. Br. J. Nutr. 2023, 129, 1491–1499.
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Nutri-dense food Q&A

Focus on casein

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amino acids calcium casein dairy phosphorus proteins whey
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Casein is the main group of proteins present in milk and dairy, accounting for about 80% of total protein. Its unique structure and physicochemical properties give it important physiological roles and are attracting growing interest for its potential benefits for human health. Let’s summarize the knowledge on the composition, physiological roles and potential benefits.

Composition and structure of casein

Casein makes up around 80% of the total protein in cow’s milk. The remaining 20% are mainly soluble whey proteins, such as β-lactoglobulin, α-lactalbumin, bovine serum albumin and immunoglobulins. This high proportion of casein gives milk and dairy products their characteristic nutritional and functional properties.

Casein is not a single protein, but rather a family of phosphoproteins (1). The four main types of casein present in cow’s milk are:

  • α S1-casein: The most abundant (40-50% of total casein). It has a primary structure rich in proline and phosphoserine residues, giving it a strong calcium-binding capacity.
  • α S2-casein: Representing around 20-25% of total casein, it is also rich in phosphoserine and interacts strongly with calcium.
  • β-casein: Constituting around 25-35% of total casein. Genetic variants of β-casein, in particular forms A1 and A2, have been the subject of specific research.
  • κ-casein: Representing around 10-15% of total casein. κ-casein plays a crucial role in stabilizing casein micelles.

These different caseins are characterized by their low solubility at the pH of milk (around 4.6), which leads to their aggregation into complex spherical structures called casein micelles. It is the colloidal calcium phosphate that helps caseins bind together, by acting like a bridge linking the casein proteins together and stabilizing the micelle structure in suspension in the milk. Colloidal calcium phosphate is essential to maintain the integrity of this structure and the functionality of the micelles.

Physiological roles

As a source of high biological quality protein, casein fulfils a number of essential physiological roles (1):

  • Source of essential amino acids: Casein contains all the essential amino acids needed for growth, repair and maintenance of body tissue. Its slow, gradual digestion ensures sustained release of amino acids into the bloodstream.
  • Mineral transport: The digestion of caseins releases smaller protein fragments called casein Phospho-peptides that binds to, and transport, minerals such as calcium and phosphorus, potentially improving their intestinal absorption (2) due to preventing the formation of insoluble calcium phosphates that are harder to absorb.
  • Satiety-enhancing effects: Due to its slower digestion compared with whey proteins, casein may contribute to a prolonged feeling of satiety, which could be beneficial in weight management (3).
  • Role in milk coagulation: κ-casein plays a crucial role in stabilizing casein micelles. The action of chymosin, an enzyme present in rennet, cleaves κ-casein, destabilizing the micelles and leading to milk coagulation, a fundamental step in the manufacture of cheese and other fermented dairy products (2).
  • Production of bioactive peptides: The enzymatic digestion of casein releases various bioactive peptides with potential biological activities, such as antihypertensive, antimicrobial or immunomodulatory effects.

Potential health effects

Although research is still ongoing, several studies suggest potential health benefits from casein consumption:

  • Support for muscle growth and recovery: Due to its slow release of amino acids, casein is often consumed after exercise or before bedtime to promote muscle protein synthesis and recovery during the night. Studies have shown its effectiveness, particularly when compared with rapidly digested proteins, in maintaining muscle mass over the long term (4,5).
  • Weight management: Casein’s ability to induce satiety could be beneficial in weight management strategies by helping to reduce overall calorie intake (3).
  • Bone health: The presence of calcium and the casein phospho-peptides that promote its absorption could contribute to bone health and the prevention of osteoporosis (7).
  • Potential antihypertensive effects: Certain casein-derived peptides have demonstrated in vitro and in vivo angiotensin-converting enzyme (ACE) inhibitory properties, suggesting a potential antihypertensive effect (8).
  • Potential immunomodulatory effects: Bioactive peptides derived from casein have shown antimicrobial activity against certain pathogenic bacteria and could influence immune function. Caseinomacropeptide derived from κ-casein has been studied for its prebiotic properties and its potential role in protecting against infections (6).

Considerations and controversies

This focus wouldn’t be complete if we did not note the existence of certain controversies concerning the consumption of casein by certain individuals:

  • Cow’s milk protein allergy: Casein is one of the main allergens in cow’s milk.
  • β-Casein A1 variant : Some studies have suggested a link between the consumption of milk containing mainly β-casein A1 variant and gastrointestinal disorders. However, these first data need further research to be confirmed (9,10).

Casein is a complex family of proteins that is abundant in milk, playing essential physiological roles as a source of amino acids, a transporter of minerals and a precursor of bioactive peptides. Its slow digestion properties and potential benefits for muscle growth, satiety and potentially bone and cardiovascular health make it a nutrient of interest. However, further research is needed to fully elucidate the mechanisms of action and long-term effects of casein consumption on human health.

References
  1. (1) de Kruif CG, Huppertz T, Urban VS, Petukhov AV. Casein micelles and their internal structure. Adv Colloid Interface Sci. 2012 Mar-Apr;171-172:36-52.
  2. (2) Liu G, Guo B, Sun S, Luo M, Liu F, Miao J, Tang J, Huang Y, Cao Y, Song M. Promoting the Calcium-Uptake Bioactivity of Casein Phosphopeptides in vitro and in vivo. Front Nutr. 2021 Aug 30;8:743791.
  3. (3) Pal S, Radavelli-Bagatini S, Hagger M, Ellis V. Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial. Eur J Clin Nutr. 2014 Sep;68(9):980-6.
  4. (4) Sumi K.,et al, Nutritional Value of Yogurt as a Protein Source: Digestibility/ Absorbability and Effects on Skeletal Muscle. Nutrients 2023, 15, 4366.
  5. (5) Pennings B, Boirie Y, Senden JM, Gijsen AP, Kuipers H, van Loon LJ. Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. Am J Clin Nutr. 2011 May;93(5):997-1005
  6. (6) Qu Y, Park SH, Dallas DC. The Role of Bovine Kappa-Casein Glycomacropeptide in Modulating the Microbiome and Inflammatory Responses of Irritable Bowel Syndrome. Nutrients. 2023 Sep 15;15(18):3991
  7. (7) Sanjulián L, Fernández-Rico S, González-Rodríguez N, Cepeda A, Miranda JM, Fente C, Lamas A, Regal P. The Role of Dairy in Human Nutrition: Myths and Realities. Nutrients. 2025 Feb 11;17(4):646.
  8. (8) Marcone S, Belton O, Fitzgerald DJ. Milk-derived bioactive peptides and their health promoting effects: a potential role in atherosclerosis. Br J Clin Pharmacol. 2017 Jan;83(1):152-162. doi: 10.1111/bcp.13002.
  9. (9) Kay SS, Delgado S, Mittal J, Eshraghi RS, Mittal R, Eshraghi AA. Beneficial Effects of Milk Having A2 β-Casein Protein: Myth or Reality? J Nutr. 2021 May 11;151(5):1061-1072.
  10. (10) Pal S, Woodford K, Kukuljan S, Ho S. Milk Intolerance, Beta-Casein and Lactose. Nutrients. 2015 Aug 31;7(9):7285-97. doi: 10.3390/nu7095339. PMID: 26404362; PMCID: PMC4586534.
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28 Apr 2025
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Bone health Cardiovascular health Elderly

Dairy foods may support bone strength in older people without raising cholesterol

cholesterol falls lipids proteins senior
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Older adults aiming to maintain strength and overall health can consume dairy products without concern for adverse effects on cardiovascular health. The reassuring news comes from an Australian study of care homes, suggesting that eating more dairy foods can be an effective way to improve nutrition in older adults without raising their cholesterol levels (1).

The findings offer promising implications for caregivers and nutritionists supporting older adults, as they may help reduce the risk of falls and fractures. Given that healthcare costs for non-fatal falls were estimated at $80.0 billion in 2020, fall and fracture prevention remains essential (9).

The need for dairy food nutrition in older adults

As people age, they become more likely to experience nutritional deficiencies. Older adults living in care homes have high rates of malnutrition, including inadequate intakes of calcium and protein – increasing their risk of falls and fractures (2,3).

Correcting these deficiencies by consuming milk, yogurt, and cheese to enhance protein and calcium intake can help to reduce the rate of falls and fractures in elderly care home residents, studies have shown (4). The wide variety of textures and flavors in dairy products makes them a suitable option for older adults who experience difficulties with eating and swallowing.

However, dairy foods also contain saturated fats, which have historically been linked to high cholesterol and heart disease (5). With this in mind, researchers at the University of Melbourne in Australia sought to determine whether increasing dairy intake in older adults would worsen their cholesterol levels and overall heart health.

Assessing the impact of increased dairy food consumption

The researchers studied the effects of increased dairy food consumption over two years across 60 care homes in Victoria, Australia. These care homes were randomly divided into two groups:

  • Intervention group (30 care homes): Residents were given additional dairy foods, including milk, yogurt, and cheese, to meet recommended daily intakes.
  • Control group (30 care homes): Residents continued their usual diet without an increase in dairy consumption.

A total of 245 care home residents, with an average age of 88, participated in the study—159 in the intervention group and 86 in the control group. Dietary intake was recorded every three months, and cholesterol levels were measured at the beginning of the study and again after 12 months. The two diets were not intentionally matched for energy or nutrient content per design, but the effects of adding extra dairy portions on overall energy and nutrient intake were evaluated.

When the researchers compared the cholesterol levels of the two groups, they found reassuring results.

Eating more dairy foods increased intake of protein but not fat

Results showed that participants in the intervention group successfully increased their dairy food consumption from an average of 1.9 servings per day at the start of the study to 3.5 servings per day after 12 months. Meanwhile, participants in the control group maintained an average daily intake of around 2 dairy food servings per day throughout the study.

As an impact on the daily nutrients intakes, daily protein intake of participants in the intervention group increased by 13 grams from the start to the end of the study, while there was no significant differences in dietary intakes of total fat, saturated fat, total energy, or carbohydrates between the two groups.

Eating more dairy foods was not associated with raised cholesterol

Despite a significant difference in the elderly people’s dairy food consumption, the researchers found no significant differences in cholesterol levels between the two groups after 12 months. This remained the case when they considered whether participants had existing cardiovascular disease or were taking lipid-lowering medications. Specifically, the researchers found no differences in:

  • Low-density lipoprotein (LDL) cholesterol, often referred to as ‘bad’ because high levels can contribute to cardiovascular disease,
  • High-density lipoprotein (HDL) cholesterol, often referred to as ‘good’ because it helps remove excess cholesterol from the bloodstream,
  • Total cholesterol, the overall amount of cholesterol in the blood,
  • Triglycerides and apolipoproteins, other key markers of cardiovascular health related to lipid circulation in the blood.

Dairy foods may be a good addition to the diet of older adults

The researchers conclude that increasing dairy food intake among older people in care homes, as a strategy to reduce the risk of falls and fractures, is not associated with any changes in lipid levels. These findings suggest that olderpeople can eat more dairy foods to maintain their strength and well-being without worrying about any negative effects on their heart health.

The results could be due to several factors, say the researchers. Increased calcium intake associated with eating dairy foods may prevent fat absorption and increase lipid metabolism (6). Milk, yogurt, and cheese also contain diverse bioactive peptides and minerals, which may limit the cholesterol-raising effects of saturated fatty acids (7). Yogurt and cheese, being fermented foods, contain bacteria that may alter the gut microbiome and may improve cholesterol metabolism (8).

Whatever the reasons, for caregivers and nutritionists working with older adults, this study provides reassuring evidence that eating more dairy foods can be an effective way to improve nutrition in older adults without raising cholesterol levels or increasing the risk of heart disease, the researchers suggest.

“Among older adults in aged care homes, correcting insufficiency in the daily intake of calcium and protein using milk, yogurt and cheese does not alter serum lipid levels, suggesting that this is a suitable intervention for reducing the risk of falls and fractures.”

Iuliano S, et al., 2024

References
  1. (1) Iuliano S, Hare DL, Vogrin S, Poon S, Robbins J, French C, Seeman E. Consumption of dairy foods to achieve recommended levels for older adults has no deleterious effects on serum lipids. Nutr Metab Cardiovasc Dis. 2024 Oct;34(10):2353-2359. doi: 10.1016/j.numecd.2024.06.004. Epub 2024 Jun 13. PMID: 39003129 
  2. (2) Australian Institute of Health and Welfare. Trends in hospitalised injury due to fall in older people, 2002-03 to 2014-15. Canberra: Pointer S; 2018.
  3. (3) Iuliano S, Poon S, Wang X, Bui M, Seeman E. Dairy food supplementation may reduce malnutrition risk in institutionalised elderly. Br J Nutr 2017;117(1):142e7.
  4. (4) Iuliano S, Poon S, Robbins J, Bui M,Wang X, De Groot L, et al. Effect of dietary sources of calcium and protein on hip fractures and falls in older adults in residential care: cluster randomised controlled trial. BMJ 2021;375:n2364.
  5. (5) Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev 2020;8:CD011737.
  6. (6) Lorenzen JK, Astrup A. Dairy calcium intake modifies responsiveness of fat metabolism and blood lipids to a high-fat diet. Br J Nutr 2011;105(12):1823e31
  7. (7) Weaver CM. Dairy matrix: is the whole greater than the sum of the parts? Nutr Rev 2021;79(Suppl 2):4e15.
  8. (8) Thorning TK, Bertram HC, Bonjour JP, de Groot L, Dupont D, Feeney E, et al. Whole dairy matrix or single nutrients in assessment of health effects: current evidence and knowledge gaps. Am J Clin Nutr 2017;105(5):1033e45.
  9. (9) Haddad YK, Miller GF, Kakara R, et al Healthcare spending for non-fatal falls among older adults, USA Injury Prevention 2024;30:272-276.
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Adult Gut Health Other studies

Can yogurt reduce the risk of colorectal cancer?

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bifidobacterium colorectal cancer probiotic tumors
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Eating yogurt and probiotic fermented milk regularly may be associated with a reduced risk of certain colon cancers. Recent research suggests that specific colorectal tumors containing the gut bacterium Bifidobacterium occur less often among people who frequently eat yogurt compared to those who rarely consume it.

Colorectal cancer is a significant public health concern, and research is increasingly focused on understanding the factors that influence its development. Among these factors, diet and the intestinal microbiota are increasingly recognized for their crucial role in colorectal carcinogenesis (1).
According to the International Agency for Research on Cancer (IARC), the global burden of CRC is expected to increase by 60%, reaching more than 2.2 million new cases and 1.1 million deaths by 2030. In 2020, the incidence of CRC was estimated at approximately 1.9 million new cases worldwide (8).
Studying the impact of yogurt consumption on colorectal cancer risk, considering the presence of specific bacteria like Bifidobacterium in tumor tissues, offers a novel and potentially important perspective for the prevention of this disease (1).
Yogurt and fermented milks are well-known for theirs benefits to gut health. They typically contain probiotic bacteria including Bifidobacterium for some of them, which contribute to support digestion and the immune system. Scientists have long suspected that these bacteria may also play a role in preventing certain diseases, including colorectal cancer.

A recent study led by medical researchers at Harvard Medical School (Boston, USA) explored how long-term yogurt and probiotic fermented milk consumption influences the risk of colorectal cancer depending on the bacteria found in cancer tumors (1). Their findings suggest that regularly eating probiotic fermented milk might help reduce the risk of developing some colon cancers, for the subgroup of tumors characterized by the presence of Bifidobacterium.

Assessing the impact of fermented milk consumption on colorectal cancer risk

The team of researchers analyzed data from over 132 000 US men and women in two long-term health studies conducted between 1980 and 2016 (Nurse Health Study and Health Professionals Follow-up study). In these studies, dietary information about intake of dairy foods as well as other dietary and lifestyle factors was collected every 4 years using a food frequency questionnaire. The researchers grouped participants according to their average yogurt and fermented milk intake, including yogurt (<1 serving/month, 1–3 servings/month, 1 serving/week, and ≥2 servings/week).

Over time, about 2% of participants (3079 people) developed colorectal cancer, and a third of these (1121 people) had available data on the bacteria present in their tumors. Overall, 31% of colorectal cancers were Bifidobacterium-positive, and 69% were Bifidobacterium-negative. The researchers used statistical models to calculate whether there were any significant associations between yogurt intake and incidence of colorectal cancers. Here’s what they found…

The impact of eating yogurt depends on the bacteria present in colorectal cancer

While regularly eating yogurt did not appear to increase or decrease the likelihood of developing colorectal cancer, a different picture emerged when the researchers looked at Bifidobacterium-positive, and Bifidobacterium-negative colorectal cancers separately:

The association between long-term yogurt intake and risk of colorectal cancer significantly differed according to the presence or absence of Bifidobacterium in cancer tumors.

  • People who ate yogurt at least twice a week had a 20% lower risk of developing Bifidobacterium-positive colorectal cancer than those who ate less than one serving per month.
  • Eating yogurt did not appear to reduce the risk of colorectal cancer tumors that lacked Bifidobacterium.

Eating yogurt may help reduce the risk of Bifidobacterium-positive colon cancer

The researchers also investigated potential associations between long-term, regular yogurt consumption and the risk of developing colorectal cancer tumors in different locations. They looked at Bifidobacterium-positive or negative tumors that developed in the upper and lower parts of the colon or the rectum.

Results showed that:

  • Regularly eating yogurt was associated with a trend towards a lower risk of developing Bifidobacterium-positive upper colon cancer.
  • On average, people who ate yogurt at least twice a week had a 47% lower risk of developing Bifidobacterium-positive colorectal cancer than those who ate less than one serving per month.

However, no similar trends were seen for the risk of developing lower colon cancer or rectal cancer.

How might eating probiotic fermented milk help to protect us against colon cancer?

These results suggest that the possible protective benefits of eating yogurt and fermented milk on the risk of colorectal cancer might be linked to Bifidobacterium in the gut.

Previous studies have shown that yogurt and fermented milk intake is associated with a decreased risk of colorectal cancer (2). The researchers propose that the potential anti-tumor effects of fermented milk such as yogurt may be linked to its role in maintaining a healthy gut microbiome composition and barrier function (3,4,5).

Among the various bacterial strains available in fermented milks, Bifidobacterium may support gut barrier function and promote anti-tumor effects through its antioxidant, anti-inflammatory, and immune activation properties (6,7). So, eating probiotic fermented milk containing Bifidobacterium like yogurtcould contribute to strengthen the gut barrier and prevent bacteria from accessing colorectal cancer tumors.

Based on their findings, the researchers propose that Bifidobacterium in tumor tissue could reflect impaired gut barrier function, and that eating yogurt and fermented milk might help to prevent colorectal cancer with a disrupted intestinal barrier. More research is needed to confirm whether yogurt could offer protection against certain types of colorectal cancer.

Bifidobacterium is also suggested to have tumor-suppressive properties (1).

“Our findings suggest that long-term yogurt intake may lower the incidence of Bifidobacterium-positive proximal colorectal cancer (but not Bifidobacterium-negative subtype). “

Ugai S, et al., 2025

References
  1. (1) Ugai S, et al. Long-term yogurt intake and colorectal cancer incidence subclassified by Bifidobacterium abundance in tumor. Gut Microbes. 2025;17(1):2452237.
  2. (2) Sun J, et al. Higher yogurt consumption is associated with lower risk of colorectal cancer: a systematic review and meta-analysis of observational studies. Front Nutr. 2021;8:789006. 
  3. (3) Slizewska K, Markowiak-Kopec P, Slizewska W. The role of probiotics in cancer prevention. Cancers (Basel). 2020;13:13.
  4. (4) Kosumi K, et al. The amount of bifidobacterium genus in colorectal carcinoma tissue in relation to tumor characteristics and clinical outcome. Am J Pathol. 2018;188:2839–2852.
  5. (5) Taniguchi S, Shimatani Y, Fujimori M. Tumor-targeting therapy using gene-engineered anaerobic-nonpathogenic Bifidobacterium longum. Methods Mol Biol. 2016;1409:49–60. 
  6. (6) Kuru BE, Laleman I, Yalnizoglu T, Kuru L, Teughels W. The influence of a Bifidobacterium animalis Probiotic on gingival health: a randomized controlled clinical trial. J Periodontol. 2017;88:1115–1123.
  7. (7) Veettil SK, Wong TY, Loo YS, Playdon MC, Lai NM, Giovannucci EL, Chaiyakunapruk N. Role of diet in colorectal cancer incidence: umbrella review of meta-analyses of prospective observational studies. JAMA Netw Open. 2021;4:e2037341.
  8. (8) Global patterns and trends in colorectal cancer incidence and mortality – IARC
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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14 Apr 2025
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4 min read
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by YINI Editorial team
Adult Q&A

Focus on vitamin B9

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
folate pregnancy vitamin vitamin B9
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Table of contents
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B vitamins are a complex of vitamins, grouping together several organic substances. Each vitamin plays specific roles on health. This time, we will focus on vitamin B9, also known as folic acid or folate.

Vitamin B9: functions and metabolism

Folate, also known as vitamin B9, is an essential hydro-soluble vitamin that plays a critical role in various physiological processes. It is particularly important in DNA synthesis, cell division, and amino acid metabolism, making it crucial for growth, development, and overall health.

One of its primary functions is in nucleotide synthesis, where it facilitates the production of purines and pyrimidines, the building blocks of DNA and RNA. This is vital for rapidly dividing cells, such as those in the bone marrow, intestines, and developing fetus.

During pregnancy, folate is especially important for fetal neural tube development. Adequate intake helps prevent neural tube defects such as spina bifida and anencephaly. Spina bifida involves incomplete closure of the spine and spinal cord, while anencephaly is a severe condition where parts of the brain and skull fail to develop properly. This is why folic acid supplementation is widely recommended for women of childbearing age.

Folate also plays a key role in homocysteine metabolism by working with vitamins B6 and B12 to convert homocysteine into methionine, an essential amino acid. As a result, vitamin B9 helps regulate homocysteine levels. Since elevated homocysteine is linked to a higher risk of cardiovascular disease, folate is crucial for maintaining heart health.

Furthermore, folate supports red blood cell production, helping prevent megaloblastic anemia, a condition characterized by large, immature red blood cells that impair oxygen transport.

Folate and vitamin B12 share many functions in the body. They both work together to create our genetic material (DNA), form healthy red blood cells and support the normal functioning of the brain and nervous system.

Dietary Recommendations for folate

Folate is the generic name for a group of compounds. Folate is the natural form of the B9 vitamin found in foods and in the body. Folic acid is its synthetic form, used in supplements or fortified foods.

The nutritional needs of folate vary by age, sex, and physiological conditions such as pregnancy and lactation. The recommended daily intake is typically expressed as Dietary Folate Equivalents (DFE) to consider the differences in how naturally occurring folate and synthetic folic acid are absorbed by the body:

  • 1 mcg DFE = 1 mcg food folate (naturally occurring)
  • 1 mcg DFE = 0.6 mcg folic acid from fortified foods or dietary supplements consumed with foods
  • 1 mcg DFE = 0.5 mcg folic acid from dietary supplements taken on an empty stomach

The dietary reference value for healthy adults (over the age of 18) varies between 330 mcg (Europe) (2,4) and 400 mcg DFE per day (USA) (1)(depending on the local guidelines).

During pregnancy and lactation, needs can go up to 600 μg and 500 μg DFE per day:

  • Pregnant women require 600 mcg DFE/day due to the increased demand for fetal growth and neural tube development. A daily supplement of 400 mcg of folic acid is recommended before conception and during early pregnancy. However, according to a French 2021 National Perinatal Survey, less than a third of women say they started vitamin B9 supplementation before they became pregnant, even though this is recommended (3).
  • Lactating women need 500 mcg DFE/day to support infant growth and development.

Individuals with certain medical conditions (e.g., malabsorption disorders, alcoholism) may require higher folate intake or supplementation.

Dietary Sources of Vitamin B9

The sources of vitamin B9 are

  • Natural sources: Leafy green vegetables, legumes, citrus fruits, avocados, or liver (1).
  • Fortified foods: Many countries mandate folic acid fortification in cereals, flour, and pasta to prevent deficiencies (3).
  • Supplements: Often necessary for pregnant women and individuals at risk of deficiency.

Dairy products contribute to the daily intake of B9 vitamin, even if there are not considered as a major source. Milk, yogurt and cheeses may contain 5 to 12 mcg/100g of folate.

References
  1. (1) NIH, Nov 2022 – Folate – factsheet for health professionals
  2. (2) EFSA (2014) Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on Dietary Reference Values for folate, The EFSA Journal 12(11): 38
  3. (3) ANSES, Dec 2024, Fortifying flour with folic acid can help prevent neural tube malformations in newborn
  4. (4) ANSES, références nutritionnelles vitamines et minéraux
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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Milk matrix matters: why dairy deserves a place in plant-based diets From plate to planet: the challenge of building sustainable diets Gut health: the prebiotic power of lactose Focus on the bioactive peptides in dairy and yogurt
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