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03 Jun 2024
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6 min read
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by YINI Editorial team
Non classé Nutri-dense food Publications

Yogurt is a nutrient-rich food

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
NRF Nutrient density nutrient richness yogurt
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Yogurt contains both micronutrients – vitamins and minerals – and macronutrients, including proteins and fatty acids.

Yogurt contains high-quality protein, including all nine essential amino acids in the proportions needed for protein synthesis.

Yogurt is a rich source of calcium, providing up to 20% of daily calcium intake per 116 g or ~4-ounce portion (one average pot).

Yogurt also provides smaller amounts of many other micronutrients, including potassium, zinc, phosphorus, magnesium, iodine, vitamin A, riboflavin (vitamin B2), vitamin B5, vitamin B12 and in some countries, vitamin D.

Yogurt consumption helps meet nutrient intake requirements

Yogurt and other dairy products contribute to key nutrient intakes for adults and children. That is why most regional and national food-based dietary guidelines recommend the consumption of dairy products – and, when amounts are specified, two or three servings per day are typically recommended.

Adults

Many people fall short of meeting recommended intakes of certain nutrients in their diet. Close to 30% of men and 60% of women in the USA do not consume enough calcium and >90% do not consume enough vitamin D. Deficiencies of several nutrients persist in the Middle East, North Africa and Central Asia including calcium, vitamins A, D, B12 and zinc.
Yogurt contributes many of these nutrients. For example, 125 g (~4 ounces) of plain yogurt provides, among other nutrients, 20% of an adult’s recommended daily intake of calcium, 21% of riboflavin, 11% of vitamin B12, and 16% of phosphorus.

Data from the USA National Health Nutrition and Examination Survey (NHANES), the Canadian Community Health Survey, and the UK National Diet and Nutrition Survey show that yogurt consumers have higher daily intakes of several key nutrients including riboflavin, vitamin C, folate, vitamin D, potassium, iron, magnesium and calcium.

Contribution of yogurt to daily energy and nutrient intake - YINI
Nutrient inadequacy in yogurt consumers versus non-consumers - YINI


Furthermore, regular yogurt eaters are more likely to meet or exceed nutrient recommendations for vitamins and minerals including vitamin A, riboflavin, folate, potassium, calcium, magnesium, zinc and iodine

“Yogurt is a nutrient-dense food containing a wide range of macro and micro-nutrients. Eating yogurt every day can help us meet our recommended levels of several key nutrients.”

Professor Frans Kok

Children

Good diet quality is important for children and adolescents to support growth and development.
Teenagers are especially at risk of nutrient shortfall, and vitamin D, calcium, potassium, fibre and iron are of particular concern. Yogurt is a valuable part of a balanced nutrient-rich diet during childhood, contributing a substantial percentage of a child’s needs for micronutrients and macronutrients.

Data from the USA NHANES show that increasing dairy food consumption (milk, cheese and yogurt) to meet the recommended level in the USA for adolescents of three servings per day can make up for the shortfall of three nutrients of public health concern – calcium, vitamin D and potassium.

The UK survey data suggest that adding a 125 g (~4 ounces) pot of low-fat fruit yogurt per day to adolescents’ diets would increase mean calcium intake from below to above the Recommended Nutrient Intake.

Yogurt’s contribution to total and added sugar intake is relatively low

The World Health Organization recommends limiting the consumption of non-milk extrinsic sugars – which include those added to food by manufacturers or by consumers – to a maximum of 10% energy intake. However, many people in Western societies are exceeding this threshold.

Concerns that sweetened yogurt contributes to these excess sugar intakes are not supported by the scientific data. In the USA, a NHANES analysis found that flavoured yogurt contributes about 1% of added sugars to the diets of adults. This compared with 28.1% from soft drinks.

Added sugar intake increases throughout childhood and amounts to 15% of total daily energy intake among adolescents. While more than 50% of total sugars and 66% of added sugars in children’s diets come from sweet products such as cakes, sweets and sugary drinks, yogurt accounts for only 1–8% of total sugars and 4–9% of added sugar in children’s diets in Europe.

Download the complete booklet “Yogurt for Health: The evidence so far” (standard pdf format)
References:

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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27 May 2024
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6 min read
Benefits for planet health

Evaluating milk and plant-based drinks

dairy milk plant-based drinks sustainable diet
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Sustainable dietary choices depend not only on carbon footprints per unit mass, but should consider an overall perspective including lowest “societal cost”, nutrient content and retail price, study reveals. Taking this broader perspective may change the optimal sustainable dietary choices.

Many people think of sustainable foods as those that simply have a small carbon footprint. But when it comes to advising them about their planet-friendly food choices, a much more complex picture is emerging, say researchers from The Netherlands. They’ve taken a deep dive into the sustainability profiles of foods, using semi skimmed milk and plant-based beverages as case studies – with unexpected results.

Their findings provide fresh insights that will empower consumers and healthcare professionals to make informed decisions in the pursuit of a healthier and more sustainable future.

The research also underscores the importance of adopting a holistic approach when evaluating the sustainability of dietary choices, incorporating nutritional content, environmental impact and economic costs associated with foods and drinks.

For example, it’s not just the food’s composition that matters: the availability and uptake of nutrients in the body and the potential synergistic effects of components in the food matrix may also play a crucial role.

Mounting concerns over climate change drive the pursuit of sustainable diets

As concerns mount over climate change, the search for more sustainable food systems is becoming more intense. One manifestation of this is the drive to switch away from animal-based proteins towards more plant-based proteins.

The improvement in sustainability tends to be measured by the greenhouse gas emissions (GHGs), and generally plant-based alternatives have smaller footprints than cow’s milk [2]. But it’s not as simple as measuring emissions in relation to weight of a food product, say the researchers. Because of the lower nutrient density of many dairy alternatives, the gap narrows when considering emission per amount of nutrients [3].

Environmental impacts of food products have many variables. For dairy milk, GHGs can vary according to the production chain, the geographical region, and milk production per cow [4]. Similarly, the carbon footprint of plant-based alternatives varies between regions, depending on their source, yield per hectare, energy used, and soil treatment.

Multiple components are needed to build a sustainability profile

With this in mind, the researchers used multiple criteria to build full sustainability profiles of semi-skimmed cow’s milk and several plant-based beverages in both fortified and non-fortified formulations – including oat, soy, rice, coconut, and almond drinks. For one serving of each product, they assessed the Nutrient Rich Food (NRF) score, protein digestibility, and essential amino acid content.

Next, they calculated the true price of each product, converting carbon footprints to euros using the European Union Emissions Trading System, and adding them to supermarket prices. The environmental costs were based on GHGs associated with production, land use, and water consumption. These environmental impacts were assessed throughout the entire life cycle of each beverage, from raw material extraction and production, to distribution and consumption.

“The comprehensive method used, which considers retail price, environmental costs, and nutrient content, demonstrates that, in terms of sustainability, choosing a serving of semi-skimmed milk remains the optimal choice. Following this, soy-based beverages represent the next best alternative.‘’ – de Jong P, et al., 2024

Cow’s milk and plant-based drinks each have advantages

The carbon footprint of plant-based beverages is lower per unit mass than that of semi-skimmed milk. However, the analysis showed that to achieve the same NRF score the consumer would need to drink more servings of unfortified plant-based beverages than semi-skimmed milk, resulting in larger carbon footprints. The exception was soy drink – but when emerging farm practices were taken into account, semi-skimmed milk and soy drinks showed similar carbon footprints for a given NRF score.

Among fortified plant-based beverages, the nutrient-based footprint of soy, oat, and almond beverages was smaller than that of semi-skimmed milk, while coconut and rice had larger footprints. These findings underscore the need for plant-based beverages to be fortified to achieve a reasonable sustainability footprint, the researchers say.

When combining the economic costs of environmental impact with the price consumers have to pay for these products, semi-skimmed milk emerged as the best choice.

A mix of plant- and animal-sourced foods for the future diets

The findings suggest that, although popular as an alternative to milk, plant-based beverages should not necessarily be seen as a replacement for cow’s milk. If people consume plant-based drinks without compensating with other food sources, they risk having insufficient nutrient intake [5-8].

Soy seems to have the highest potential to become a basis for sustainable plant-based drinks, in addition to cow’s milk.

Semi-skimmed milk belongs to the group of food products with the best value for money.

In reality, the growing world population implies that we need to find best use of available land and future diets are likely to contain a mix of plant-based and animal-based foods. It’s also important to remember that the bioactivity of nutrients is influenced by other components in the food matrix. For example, lactose in cow’s milk boosts the bioactivity of calcium and other minerals, whereas sugars in plants do not, the researchers say.

Sustainable dietary guidelines should not only recommend foods with lower carbon emissions per unit mass, but take time to consider the broader perspective including national values. The researchers call for more research to learn how the food matrix modulates nutrient bioavailability and effectiveness.

“The research underscores that understanding a food product’s nutritional value requires more than knowledge of its composition; uptake into the body maintenance and potential synergistic effects of other components in the food matrix play crucial roles.” – de Jong P, et al., 2024

Source: (1) de Jong P, Woudstra F, van Wilk AN. Sustainability Evaluation of Plant-Based Beverages and Semi-Skimmed Milk Incorporating Nutrients, Market Prices, and Environmental Costs. Sustainability 2024, 16(5), 1919
Additional references
  1. (2) Clune, S.; Crossin, E.; Verghese, K. Systematic review of greenhouse gas emissions for different fresh food categories.  Clean. Prod.2017, 140, 766–783.
  2. (3) Drewnowski, A.; Rehm, C.D.; Martin, A.; Verger, E.O.; Voinnesson, M.; Imbert, P. Energy and nutrient density of foods in relation to their carbon footprint.  J. Clin. Nutr.2015, 101, 184–191.
  3. (4) Adewale, C.; Reganold, J.P.; Higgins, S.; Evans, R.D.; Carpenter-Boggs, L. Agricultural carbon footprint is farm specific: Case study of two organic farms.  Clean. Prod.2019, 229, 795–805.
  4. (5) Kalyn, M.; Collard, M.D.; David, P.; McCormick, M.D. A nutritional comparison of cow’s milk and alternative milk products.  Pediatr.2020, 21, 1067–1069.
  5. (6) Walther, B.; Guggisberg, D.; Badertscher, R.; Egger, L.; Portmann, R.; Dubois, S.; Haldimann, M.; Kopf-Bolanz, K.; Rhyn, P.; Zoller, O.; et al. Comparison of nutritional composition between plant-based drinks and cow’s milk.  Nutr.2022, 9, 988707.
  6. (7) Chalupa-Krebzdak, S.; Long, C.J.; Bohrer, B.M. Nutrient density and nutritional value of milk and plant-based milk alternatives.  Dairy J.2018, 87, 84–92.
  7. (8) Fulgoni, V.L.; Keast, D.R.; Auestad, N.; Quann, E.E. Nutrients from dairy foods are difficult to replace in diets of Americans: Food pattern modeling and an analyses of the national health and nutrition examination survey 2003-2006.  Res.2011, 31, 759–765.
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20 May 2024
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6 min read
Athletes Gut Health

Exploring the microbial secrets behind athletic excellence

Athlete microbiota SCFA sport
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A new study has shed light on the link between the gut microbiome and athletic performance. The research has revealed that athletes have their own microbiome “signature”, and indicates that certain microbiome features are associated with improved physical prowess [1] .

By unlocking the secrets of the microbial world within the gut, such research may pave the way towards innovative approaches that harness the relationship between microbiome and physiological function. It could lead to changes in sport nutrition and performance enhancement.

The gut microbiota – a community of little helpers

How well people perform as athletes profoundly depends on what’s happening on a microscopic scale in the gut. That’s because each one of us is a walking ecosystem of human cells and gut microbial cells working symbiotically to determine our health and wellbeing. Among the metabolites produced by the community of 10-100 trillion gut microbes are short-chain fatty acids (SCFAs) [2] that contribute to gut homeostasis, modulate the immune system, and even influence brain function [3].

But the microbiome is a sensitive community, influenced by diet, age, stress, illness, and certain drug treatments [3,4,5]. And recent studies have shown that physical exercise is another influencer, enhancing the diversity and composition of the gut microbiome [6]. The evidence suggests that microbiome activity is linked to sports performance [7].

The characteristics of an athlete’s microbiome depend on their type of sport, previous research has suggested. Endurance training, such as marathon-running, increases the production of SCFAs – an advantage during prolonged activity as they contribute to energy maintenance – and to an abundance of microbiota species with anti-inflammatory properties. On the other hand, the microbial profile in strength-based sports enhances protein use to support muscle development and performance [8].

These findings have raised the question of whether each athlete’s abilities could be optimised by changing microbiome composition for targeted improvements in performance.

Identifying exercise-induced microbiome changes

Delving deeper into this possibility, the researchers compared changes in the microbiomes before and after exercise in three groups of healthy people: two athletic populations – strength athletes and endurance athletes – and a non-athletic but physically active control group [1]. The athletes were not competing at a professional level.

Each of the three groups performed two exercise bouts, separated by a 2-week period, to assess:

  • explosive and high intensity fitness using a repeated 30-second all-out activity on a cycle ergometer
  • cardiorespiratory fitness using a treadmill

Physical fitness is linked to improved microbiome diversity

Results showed that at the start of the study, the endurance, strength and control groups shared some common features in the microbiome, including similar levels of diversity and proportions of phyla – as could be expected for people who are fit and healthy. But one-third of the species identified were unique to each group.

Following exercise, all three groups showed changes in the microbiome profiles, with physical fitness improving microbial diversity. In this study, no marked differences emerged between the control, strength and endurance groups – probably because they were all similarly active, but not training on a professional level, the researchers say.

Longitudinal samples – taken pre- and post-exercise – revealed an abundance of Alistipes communis in the strength athletes during the high intensity fitness test. During the cardiorespiratory fitness test, 88 species showed differences between the three groups.

Among the bacterial species consistently found throughout the study, there were enhancements in two species that are short chain fatty acid producers, Bifidobacterium longum and Bifidobacterium adolescentis. These two probiotic species, which are commonly found in commercial products, both correlated with improvements in all the fitness parameters measured, especially cardiorespiratory fitness (measured as VO2max during the treadmill test).

Other bacterial types that were linked with higher VO2max included species associated with improved glucose metabolism.

“We were particularly excited to see an enrichment of indigestible carbohydrate degrading bacteria in the endurance group, thereby suggesting performance-specific adaptations.” – Humińska-Lisowska K et al., 2024

Further research

The study confirmed that taking exercise can be a hallmark of microbiome diversity, which in turn is an indicator of general good health, the researchers concluded.

However, they saw various individual responses, suggesting there may be many confounding factors. Hence their results highlight the intricate relationship between different forms of physical activity and expression of gut microbiota. To investigate this relationship further, the researchers recommended further studies to identify sport-specific microbiomes could include elite athletes who would be adapted to different aerobic or anaerobic activities, the researchers said.

“… Physical activity may be a hallmark of microbiome diversity, which correlates with general health and homeostasis maintenance.” – – Humińska-Lisowska K et al., 2024

Source: (1) Humińska-Lisowska K, Zielińska K, Mieszkowski J, Michałowska-Sawczyn M, Cięszczyk P, Łabaj PP, Wasąg B, Frączek B, Grzywacz A, Kochanowicz A, Kosciolek T. Microbiome features associated with performance measures in athletic and non-athletic individuals: A case-control study. PLoS One. 2024 Feb 21;19(2):e0297858.

Additional references

(2) Rios-Covian D, Ruas-Madiedo P, Margolles A, et al. Intestinal Short Chain Fatty Acids and their Link with Diet and Human Health. Frontiers in Microbiology, 2016, 7, 185.

(3). Sharon G, Sampson TR, Geschwind DH, Mazmanian SK. The Central Nervous System and the Gut Microbiome. Cell, 2016, 167(4), 915–932.

(4). Asnicar F, Berry SE, Valdes AM, et al. Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nat Med, 2021, 27, 321–332.

(5). Rinninella E, Raoul P, Cintoni M, et al. What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases. Microorganisms.2019. 10;7(1):14.

(6). Allen JM, Mailing LJ, Niemiro GM, et al. Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans. Med Sci Sports Exerc. 2018,50(4):747–757.

(7). Mohr AE, Jäger R, Carpenter KC, et al. The athletic gut microbiota, Journal of the International Society of Sports Nutrition, 12;17(1):24.

(8). Jang LG, Choi G, Kim SW, et al. The combination of sport and sport-specific diet is associated with characteristics of gut microbiota: an observational study. J Int Soc Sports Nutr. 2019. 3;16(1):21.

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13 May 2024
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5 min read
Q&A

Focus on calcium

calcium dairy micronutrients nutrient
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Calcium is an essential micro-nutrient for bone and teeth health. It is present in high quantities in dairy. Let’s focus on calcium.

What is calcium?

Calcium is the most abundant mineral in the body. The adult human body contains around 1kg of calcium. 99% of the calcium can be found in bones and teeth where it plays a structural role. The rest of the calcium is needed for the proper functioning of the nervous system, heart, muscles, and for the release of hormones.

Bone is a living tissue, constantly getting remodelled to ensure adequate calcium levels in our body. High calcium levels will lead to bone formation, while a calcium deficiency leads to the breakdown of bones and calcium release. Calcium deficiency can lead to several diseases:

  • Osteoporosis occurs when the bone becomes less dense hence porous which leads to fragile bones and increases the risk of fractures.
  • Rickets happens in children when lack of calcium induces improper mineralisation of the bone matrix. As a result, bones lack proper structure and become soft and weak.
  • Osteomalacia causes improper mineralisation of the bone matrix resulting in soft bones in adults.

Deficiency in calcium is not the only reason for bone mass loss. After the age of 30, the bone mass naturally starts to slowly decrease. In women, the peak bone density is lower than men and the rate of bone density loss is higher, which results in women being more likely to develop osteoporosis than men.

Dietary recommendations

Recommendations vary across countries but generally advise for adults a daily calcium intake of 1000 mg. During the teenage years, the recommendation is 1300mg/day to ensure proper bone density during peak bone growth.

After the age of 50 in women and 70 in men it is recommended to consume 1200mg to limit the rate of bone loss.

It is best to consume calcium through the diet rather than supplementation whenever possible so as to avoid excessive calcium consumption. While an adequate calcium intake is important, an excess of this nutrient in the body can lead to higher risks of heart disease and low levels of other minerals such as phosphate or iron. The safe upper limit of calcium consumption in adults is 2500mg per day.

Calcium- dietary recommandations - YINI

Food sources of calcium

Calcium can be found in a variety of foods from both plant and animal sources such as nuts, seeds, beans, leafy greens, canned fish (sardines), mineral water and of course dairy. Dairy sources of calcium are the most bioavailable sources. This is due to the presence in dairy of other nutrients essential to bone health like phosphorus and vitamin D.

Dairy is the most important source of dietary calcium and accounts for 75% of the calcium intake in Europe and north America.

After eating, calcium is absorbed in the small intestine through passive and active absorption. The active absorption pathway is modulated by vitamin D. Vitamin D and calcium go hand in hand for bone health.

Calcium - dietary sources - YINI

Calcium in dairy

Dairy naturally contain quite high levels of calcium that is highly bioavailable.

Dairy products - calcium - YINI

Yogurt as a dairy product is a good source of calcium. On top of that, the presence of probiotic bacteria in yogurt may be beneficial for bone health by modifying the gut microbiota and increasing the absorption of calcium. They also help the immune system and protect against inflammation which might help in reducing the rate of bone loss. This makes yogurt and other fermented dairy an interesting source of calcium for bone health.

Research found that yogurt promotes healthy growth and higher bone mineral density in children consuming yogurt compared to non-yogurt consumers.

Yogurt consumption is also associated with lowers risks of osteoporosis in older age. It was found that yogurt consumers had stronger bones than non-yogurt consumers and increasing one serving of yogurt per week was associated with a 39% decrease in osteoporosis in women and 54% in men.

Yogurt and dairy products are a rich in protein and micronutrients important for bone health and can be consumed as part of a healthy diet.

See also:

Sources:

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06 May 2024
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6 min read
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by YINI Editorial team
Fermentation benefits Gut Health Publications

Yogurt with live cultures may contribute to gut health

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
bacteria gut health live cultures probiotics
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Habitual yogurt consumption modifies the composition and function of the gut microbiota in a way that may lead to health benefits.

Diet can influence the diversity of the gut microbiota, which is important for health.

The gut microbiota plays an important role in digestion. It may also be essential for the normal development and functioning of the immune and nervous systems.

Maintaining the healthy diversity of the gut microbiota is important in preventing disease.

Researchers have proposed that there is a gut microbiota “signature” that could promote intestinal inflammation and subsequent systemic low-grade inflammation, a condition that predisposes to Type 2 diabetes (T2D) and obesity.

“As a fermented food containing millions of live bacteria, yogurt may have a beneficial effect on gut health, increasing gut microbiota richness and robustness, protecting the intestinal barrier, and preventing a range of gastrointestinal disorders.”

Dr Joël Doré

The composition of the gut microbiota is influenced by our diet, among other factors. Moreover, in fermented foods such as yogurt, the products of fermentation and particularly the bacteria involved in the fermentation process, can provide additional properties to the food beyond basic nutrition.

Hence, fermented foods such as yogurt are arousing research interest as potentially having benefits beyond an extended shelf life and improved texture and flavour.

Yogurt can deliver millions of live bacteria to the gut and may beneficially alter the gut microbiota

Yogurt with live cultures contains millions of bacteria and eating yogurt daily could potentially increase the number of bacteria in the diet by up to 10,000-fold.

Yogurt and live bacteria - YINI

While probiotic bacteria are unlikely to have longlasting effects on the gut microbiota, consuming yogurt with live cultures on a regular basis will at least temporarily bolster the live bacteria in the gut, most commonly the yogurt starters Streptococcus thermophilus and Bifidobacterium animalis subsp. lactis.

In addition, prebiotics may be added to yogurt (often in the form of fruit) and these may stimulate the proliferation of beneficial bacteria in the gut.

Daily yogurt consumption appears to boost the numbers of Lactobacilli in the gut and is associated with a slight increase in microbial diversity over a 42-day period.

As well as beneficially altering the composition of the gut microbiota, probiotic bacteria – live microorganisms intended to have health benefits when consumed – in yogurt may alter the function of the existing resident bacteria by affecting the production of SCFAs;  these have beneficial effects on energy metabolism.

Yogurt may help to protect the intestinal barrier

Animal studies have suggested that a peptide derived from the milk protein found in yogurt, β-casein, increases the production of mucin, an essential component of the mucus layer that lines and protects the intestine.

“Modulation of the gut microbiota through yogurt consumption may prove to help in treating and preventing irritable bowel syndrome, infectious diarrhoea, and allergy gastroenteritis. Studies are needed to explore these potential benefits.”

Professor Olivier Goulet

Yogurt may protect against gastrointestinal disease

Research suggests that yogurt might play a role in the prevention and treatment of gastrointestinal disorders.

For children with mild to moderate persistent diarrhoea, a yogurt-based diet may be recommended as it has been shown to reduce stool
output and the duration of diarrhoea.

Modulation of the gut microbiota by yogurt, particularly yogurt containing Lactobacillus and Bifidobacterium, might be of value in the prevention or treatment of gastrointestinal diseases such as irritable bowel syndrome, infectious diarrhoea and allergy gastroenteritis.

Yogurt is frequently used in many countries for the nutritional management of acute gastroenteritis, although data on this approach are limited and large randomised controlled trials are needed to provide evidence to support it.

“Yogurt is an important part of nutrition and dietary guidelines as it offers both a great nutrient density and also live bacteria to contribute to gut health. “

Professor Seppo Salminen

Download the complete booklet “Yogurt for Health: The evidence so far” (standard pdf format)

References:

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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29 Apr 2024
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6 min read
Elderly Healthy Diets & Lifestyle

Which proteins to choose to prevent malnutrition in the elderly?

dairy denutrition Malnutrition meat plant based proteins
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Choosing plant-based over meat-based protein sources may be better for nutritional health in old age, latest research from Spain suggests.

While both animal- and plant-based proteins are important in maintaining nutritional status, substituting certain meat proteins with plant alternatives may offer additional benefits to older people.

However, maintaining the intake of proteins from dairy foods is a key component to combating malnutrition in older adults, the research suggests.

Malnutrition among older people: a major cause for concern

Malnutrition is a global concern, having an impact not only on health, but also on physical function and quality of life. In high-income countries, malnutrition is most common in older adults, where prevalence can be as high as 28%, 18%, and 9% in hospital, residential care, and community settings respectively [2].

Eating protein-rich foods can help prevent and treat malnutrition. But the best food sources of protein remain a topic for debate among scientists.

While animal-based foods are generally considered to be an effective source of proteins, experts worry about their potential to increase the risk of chronic diseases. On the other hand, eating plant-based food proteins has a lower risk of developing chronic diseases but may be less effective at improving nutrition.

Assessing the nutritional benefits of plant- and animal-based proteins

With this in mind, researchers looked at the impact of consuming protein from plant and animal sources on changes in nutritional status among older adults.

Their study examined dietary and nutritional information from nearly 3,000 Spanish people aged at least 60 years old. Protein intake was assessed at the start, while measures of malnutrition including weight loss, low body mass index and reduced muscle mass were evaluated at baseline and after 2.6 years.

Overall, more than 65% of all protein consumed was from animal sources. The main sources of animal protein were (from largest to smallest) meat, dairy, fish, and eggs, while the main sources of plant protein were cereals, legumes, and nuts. The researchers compared the associations of different plant and animal protein sources with improvements in nutritional status, with surprising results.

The source of protein influences improvements in nutritional status

Results showed that while higher animal-based and plant-based protein intake were both associated with improvements in nutritional status, this improvement was markedly larger with plant-based protein than with animal-based protein. Every 0.25-gram increase in protein consumption per kilogram of bodyweight per day (0.25 g/kg/day) was associated with a 15% improvement in nutritional status for animal protein and a 77% improvement for plant protein.

Cereals were the plant protein source that were most strongly associated with improvements in nutritional status. Nutritional status improvement more than doubled per 0.25g/kg/day of cereal protein intake, compared with no significant improvements with either legume or nut protein intake.

Among animal sources, eating protein from eggs was associated with a nearly 3-fold improvement in nutritional status per 0.25g/kg/day, while dairy protein intake showed a positive trend in nutritional status, with a 28% improvement per 0.25g/kg/day. No significant improvements in nutritional status were seen with increased meat and fish protein intake.

Replacing meat-based with plant-based protein was associated with improved nutrition

Further analysis showed that replacing a portion of meat or fish protein – but not dairy or egg protein – with vegetable protein was linked to additional enhancements in nutritional status. Specifically, replacing 0.25 g/kg/day of total animal protein, meat, or fish protein with plant protein was associated with 54%, 70% and 77% improvements in nutritional status, respectively.

These findings came as no surprise to the researchers; previous studies have shown that dietary proteins vary in quality, depending on several factors including the presence and amount of specific amino acids, protein digestibility, the food matrix, and food processing [3].

Among animal proteins, Dairy proteins are key to improvements in nutritional status

In this study, dairy protein showed a stronger association with improvements in nutritional status than protein from meat and fish. This is consistent with previous evidence on dairy protein and malnutrition-related outcomes.

For example, a systematic review and meta-analysis found that supplemental protein from dairy products increases body weight and lean body mass, especially in frail or older adults [4]. Trials using cheese and milk protein supplementation have also shown improvements in fat-free mass and muscle quality, especially in people with geriatric syndromes [5,6].

This could be due to several macro- and micro-nutrients that are found in dairy products more than in any other food group – including lactose, calcium, phosphorus, and vitamin D. Such nutrients have demonstrated potential growth-stimulating effects or a positive impact on muscle mass and strength [7,8].

“Dairy protein showed in our study a somewhat stronger association with improvements in nutritional status than protein coming from meat and fish. This is consistent with extensive evidence on dairy protein and malnutrition-related outcomes.” – Carballo-Casla A, et al., 2024

Source: (1) Carballo-Casla A, Sotos-Prieto M, García-Esquinas E, et al. Animal and vegetable protein intake and malnutrition in older adults: a multicohort study. J Nutr Health Aging. 2024 Jan;28(1):100002.

Additional references
  1. 2. Leij-Halfwerk S, Verwijs MH, van Houdt S, Borkent JW, Guaitoli PR, Pelgrim T, et al. Prevalence of protein-energy malnutrition risk in European older adults in community, residential and hospital settings, according to 22 malnutrition screening tools validated for use in adults 65 years: a systematic review and meta-analysis. Maturitas 2019;126:80–9.
  2. 3. Dardevet D, Mosoni L, Savary-Auzeloux I, PeyronMA, Polakof S, Remond D. Important determinants to take into account to optimize protein nutrition in the elderly: solutions to a complex equation. Proc Nutr Soc. 2021;80:207–20.
  3. 4. Dewansingh P, Melse-Boonstra A, Krijnen WP, van der Schans CP, Jager-Wittenaar H, van den Heuvel EGHM. Supplemental protein from dairy products increases body weight and vitamin D improves physical performance in older adults: a systematic review and meta-analysis. Nutr Res. 2018;49:1–22.
  4. 5. Zanini B, Simonetto A, Zubani M, Castellano M, Gilioli G. The effects of cow-milk protein supplementation in elderly population: systematic review and narrative synthesis. Nutrients. 2020;12:1–26.
  5. 6. Cuesta-Triana F, Verdejo-Bravo C, Fernández-Pérez C, Martín-Sánchez FJ. Effect of milk and other dairy products on the risk of frailty, sarcopenia, and cognitive performance decline in the elderly: a systematic review. Adv Nutr. 2019;10(suppl_2):S105–19.
  6. 7. Du Y, Oh C, No J. Advantage of dairy for improving aging muscle. J Obes Metab Syndr. 2019;28:167–74.
  7. 8. Grenov B, Michaelsen KF. Growth components of cow’s milk: emphasis on effects in undernourished children. Food Nutr Bull. 2018;39(2_suppl):S45–53.
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22 Apr 2024
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3 min read
Cardiovascular health Q&A

Focus on Dairy lipids

Cardiovascular health dairy fats lipids nutrient saturated fatty acids
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Dairy products are a source of lipids, essential for the body’s proper functioning. For example, lipids are source of energy or contribute to nervous system functions. Let’s focus on the types of lipid we can find in dairy products and effects on health.

Brief overview of lipids

There are 3 main types of lipids that can be found in food (2):

  • Triglycerides
  • Phospholipids
  • Steroids

Triglycerides and phospholipids are composed of fatty acids which can be divided into 3 groups: Saturated, Mono-unsaturated, and Poly-unsaturated (link to previous post).

Milk lipids overall content

98% of lipids in milk are triglycerides, the rest comprises of phospholipids, cholesterol and free fatty acids. Milk fatty acids are composed of 3% poly-unsaturated, 25% mono-unsaturated, and 72% saturated fatty acids (1).

Milk lipid content - YINI

Milk is also a natural source of medium-chain saturated fatty acids (MCFAs), which accounts for 7–8% of total saturated fatty acids in dairy. MCFAs are a rapid source of energy and are thus less likely to be stored in adipose tissue. The rest of the saturated fatty acids are mostly long chain saturated fatty acids.

Lipids in yogurt

The amount of lipids in yogurt depends on which type of milk (whole milk, skimmed milk…) is used and the manufacturing (8).

A plain yogurt contains about 2.3% of total fat (1.5% of saturated fats) when a Greek-style yogurt can contains up to 9% of total lipids (6.2% of saturated fats).

Average lipid content in dairy products

Effects of yogurt lipids on health

Over half of the fat contained in yogurt is saturated fats, with Long Chain saturated Fatty Acids (LCFAs) being the most abundant. LCFAs are usually associated with increased risks of cardiovascular diseases (CVD).

However, in yogurt, studies showed that LCFAs exert a neutral effect on cardiovascular disease risk (3-7). Some even found a lower risk of cardiovascular diseases and diabetes in those consuming fat from fermented dairy. Researchers noted the risk was reduced only when consuming fermented dairy. The mechanisms as to why this occurs are still relatively unknown, but this could be due to the food matrix of fermented dairy food which differs from regular dairy and the combination of fats with the other nutrients present in yogurt.

Health effects of yogurt - lipids - YINI

Consuming fermented dairy products have also been associated with lower blood pressure, anti-inflammatory effects, lower cholesterol and lower type 2 diabetes risk which all help reduce cardiovascular disease risk (5).

When producing yogurt, the fermentation of milk by lactic bacteria can release bioactive peptides, which can also act positively against cardiometabolic disease risk (3).

Dairy in the diet

It is recommended to consume 2 to 3 portions of dairy per day. Fats contained in yogurt help with the absorption of fat-soluble nutrients present in yogurt and creates a less acidic taste, which increases its palatability and reduces the need to add sugar. This makes it interesting to choose a yogurt that contains some fat.

For more information:

References
  1. (1) Månsson HL. Fatty acids in bovine milk fat. Food Nutr Res. 2008;52:
  2. (2) Ahmed S, Shah P, Ahmed O. Biochemistry, Lipids. StatPearls. Treasure Island (FL): StatPearls Publishing; 2024
  3. (3) Fernandez MA, Panahi S, Daniel N, Tremblay A, Marette A. Yogurt and Cardiometabolic Diseases: A Critical Review of Potential Mechanisms. Adv Nutr. 2017;8: 812–829.
  4. (4) Givens DI. Saturated fats, dairy foods and health: A curious paradox? Nutrition Bulletin. 2017;42: 274–282.
  5. (5) Mozaffarian D. Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review. 2016;133: 187–225.
  6. (6) Hirahatake KM, Astrup A, O Hill J, Slavin JL, Allison DB, Maki K. Potential Cardiometabolic Health Benefits of Full-Fat Dairy: The Evidence Base. Advances in Nutrition. 2020;11: 533–547
  7. (7) Lordan R, Tsoupras A, Mitra B, Zabetakis I. Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned? Foods. 2018;7: 29. doi:10.3390/foods7030029.
  8. (8) 2020. Table de composition nutritionnelle des aliments Ciqual
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15 Apr 2024
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11 min read
Benefits for planet health

Yogurt can be a part of sustainable diets and food systems

dairy flexitarism food system Sustainable diets
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Sustainable diets aim to balance planetary and human health; they are defined as nutrient-rich, affordable, accessible, and culturally acceptable, as well as having a relatively low environmental impact.

To ensure a diet is sustainable, the entire food system – including production, processing, distribution, consumption, and disposal – must be considered. Within this context, scientific models show that dairy products, including yogurt, may have a role to play in sustainable diets and food systems.

The characteristics of food systems should allow human impact to stay within planetary boundaries. These boundaries represent the systems that are crucial for regulating and maintaining the stability of our planet. Together, they define global limits within which humanity should operate to ensure a stable and resilient environment. Local, regional, and global food systems should operate within these planetary boundaries to produce foods that contribute to sustainable diets worldwide.
Today’s food systems are one of the biggest reasons why we exceed planetary boundaries, responsible for up to 35% of greenhouse gas emissions (GHGEs), 48% of cropland use, and 70% of freshwater use, with high impacts on forests and loss of biodiversity.

Nine planetary boundaries - YINI

The 2019 report of the EAT-Lancet Commission,196 along with recent global events such as United Nations (UN) Climate Change Conferences and Food Systems Summits, have all called for a switch to diets that are made up of foods produced through sustainable food systems – which incorporate environmental improvements in food production, processing and distribution and reduced food loss and waste.

Sustainable diets must balance health, environmental, social, and economic impacts

However, a sustainable diet is more than just a dietary pattern with a low environmental impact. A sustainable diet represents an acceptable compromise between health, environmental, social, and economic factors, described by the UN’s Food and Agriculture Organization (FAO) and the World Health Organization (WHO).
Scientists have demonstrated that the best balance between these dimensions of a sustainable diet can be achieved by adopting varied, plant-based diets, such as flexitarian, planetarian, or territorial diets:

  • Flexitarian and planetarian diets – designed to be healthy for both people and planet – combine a large number of plant-based foods with low levels of red meat and moderate amounts of poultry, fish, eggs, and dairy.
  • Territorial diets, such as the Mediterranean diet, are region-specific flexitarian diets composed mainly of seasonal, locally sourced foods.

“Dairy foods, including yogurt, play a key role in sustainable flexitarian diets. They provide an affordable source of high-quality protein, are definitely the lowest cost source of calcium and other bone-building nutrients, and havea much lower carbon cost than meat.” -Professor Adam Drewnowski

Four components of a sustainable diet - YINI

Dairy products can be part of sustainable diets

Scientists use dietary models to predict how individual food changes will affect the overall nutritional quality and environmental impact of a particular diet. Several diet-modelling studies have found that dairy products can be part of theoretical sustainable diets in adults with a Western-style diet. For such adults, the dietary changes that most effectively reduce environmental impact while remaining consistent with dietary guidelines for health are:

  1. To eat fewer calories overall
  2. To eat less meat especially red and processed meats
  3. To introduce pulses, legumes, nuts, and seeds
  4. To eat more fruits, vegetables, and wholegrains.

Within this framework, maintaining nutrient-dense dairy foods as part of a sustainable diet can help individuals to satisfy their nutritional needs while consuming less meat and more plant-based foods. Fortified plant-based dairy-like products may also play a role in sustainable diets alongside dairy products.
In a diet modelled to reduce dietary carbon footprint by 30% while improving nutritional intakes and staying as close as possible to the diet of French adults, eating fortified plant-based dairy-like products – such as calcium-enriched soya drinks and yogurt-alternatives – alongside traditional dairy products helped to improve diet sustainability, especially in women with low energy intakes.

Recent public health guidance for sustainable diets includes a role for dairy products

Nutrient density and the climate impact of foods - YINI

The role of dairy products – including yogurt – as part of a plant-based, low-meat flexitarian diet is supported by global, regional, and local recommendations for sustainable diets:

  • A moderate dairy intake of around 250 g (~9 ounces) per day that respects nutritional recommendations can form part of a sustainable diet, according to global recommendations published by FAO/WHO and the EAT-Lancet Commission.
  • Modelling studies in regions including France, Nordic countries, and the UK have adapted a global flexitarian diet, including the role of dairy products, to be consistent with local dietary guidelines, cultural considerations, and food systems.

The role of dairy products as part of a flexitarian diet may vary depending on location, due to geographic differences in methods of production, local patterns
of consumption, and population-specific nutritional needs.

Several characteristics of yogurt support its contribution to sustainable diets and food systems

1) Health and nutrition: Yogurt is a nutrient-rich food with health benefits

Eating yogurt daily is an effective way of meeting nutritional requirements with a balanced energy intake – yogurt contains high-quality proteins and essential
nutrients including calcium, potassium, magnesium, iron, zinc, and numerous vitamins.

Yogurt also contains lactic acid bacteria, which have been shown to benefit gut health and digestion. Eating yogurt has been associated with a variety of additional
health benefits, including improvements in weight management and reductions in risk of Type 2 diabetes, metabolic syndrome, and cardiovascular disease.

2) Environment: Yogurt has a smaller footprint than some other animal foods

Within the range of animal-based foods, scientists recommend eating less meat – especially beef – to achieve the greatest environmental and health benefits. One study found that reducing the consumption of red meat has an environmental benefit around five times greater than reducing the consumption of dairy products, when considering GHGEs, land use, water footprint, and soil pollution.

The environmental footprint of individual foods should be weighed against the nutrient content they provide.
Life-cycle assessments show large differences in both nutrient density and environmental impact among foods. In such analyses, yogurt scores above average for nutrient density and slightly below average for climate impact.

Carbon footprint (GHGEs)
Greenhouse gasses are released at every stage of the food production and consumption cycle – from farming and agricultural practices to packaging, transport and storage in the supermarket and the home, as well as during waste management. Beef and lamb consumption generates around ten times the GHGEs per serving as pork, poultry, and dairy products, which have around ten times the GHGEs of plant-based foods, such as grains, fruits, and vegetables.
Some studies have found that yogurt compares favourably with many other animal foods in terms of GHGEs for the level of nutrition it provides.
These studies estimated that yogurt production has a smaller carbon footprint than that of red meat, poultry, and cheese production, similar to that of milk.

Water footprint, land use, and biodiversity
Animal-sourced foods generally have a higher impact on land and water use than plant-based foods, with particularly large impacts for the production of red meat. Some studies have found that yogurt production might have a relatively lower impact on biodiversity loss, land use and fresh water use, compared with other animal products such as cheese and meat.

Regenerative dairy farming practices
Scientists estimate that current land and water use for farming is 52–60% above the targets set for limiting biodiversity loss and freshwater withdrawals.216 Recent improvements in the production and processing of dairy products have helped strengthen their role in sustainable food systems and may help to address this imbalance. Regenerative farming practices improve land use and farming techniques to help enhance soil health and biodiversity, reduce water use and food loss, increase carbon storage and reduce GHGEs, reducing the impact of dairy products on the environment.

Studies show that regenerative dairy farming practices can compensate for up to 28% of GHGEs through soil carbon sequestration.222 Improvements to livestock management through feeding changes, selective breeding, and manure management can also help to reduce methane emissions from dairy herds by up to 15–20%.

3) Society: Yogurt is part of local cultures in many regions

Dietary choices are often driven by the customs, religion, and culture of specific countries and regions. Fermented dairy products such as yogurt can be found in many geographies worldwide and are already staple foods in many cultures, with different types including:

4) Economy: Yogurt can be affordable and contribute to local economic welfare

Food profiling studies show that yogurt is an affordable source of high-quality proteins and other essential nutrients in many countries and is one of the most affordable sources of calcium. When comparing the costs of different foods per calorie, dairy products including yogurt cost less than meat, poultry, and fish, and are more comparable with the per-calorie cost for beans and eggs.
The affordability of dairy products enables a variety of uses and their incorporation into various dietary patterns and food traditions in different countries and cultures.46 The production of fermented foods, such as yogurt, is a natural and simple process that provides access to safe and healthy food, creates demand for local produce, and provides employment and income opportunities.Fermentation can also be a good way of producing more sustainable food sources by reducing agricultural and food processing wastage.

Download the complete booklet “Yogurt for Health: The evidence so far” (standard pdf format)
References:
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08 Apr 2024
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4 min read
Diabetes prevention Expert interviews

Yogurt may reduce the risk of type 2 diabetes

dairy matrix FDA Lauren Twigge T2 diabetes
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In March 2024, the U.S. Food and Drug Administration (FDA) has approved a qualified health claim regarding the consumption of yogurt and reduced risk of type 2 diabetes (T2D) : “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.”

Lauren Twigge, registered and licensed Dietitian, shared her reaction on this announcement with us.

 

The FDA announced that it is going to allow yogurt makers to include the qualified health claim that regular consumption of yogurt may reduce the risk of type 2 diabetes (1). This is a big announcement considering that 537 million adults live with Type 2 diabetes worldwide and that number is expected to increase (2).

Effects shown in many studies and reviews

Some of the studies that were used to support this claim including two reviews (3,4) show an inverse relationship between dairy consumption and type 2 diabetes. In fact, one of the reviews showed that a 50 g/day increase of yogurt consumption led to a 7% lower risk for developing type 2 diabetes.

This claim can be added to any yogurt brand, regardless of added sugar or fat content. It is always good to be mindful of limiting added sugar and being aware of the sugar content in the yogurt you are regularly consuming… especially if you aim for the 3 servings of yogurt per week recommendation.

This inverse relationship between yogurt and type 2 diabetes has not been attributed to one specific nutrient within yogurt but has been linked to the food as a whole.

A great example of dairy matrix

This is a great example of the dairy matrix which is a concept I discussed a while back in my profile reminding us us that foods, like yogurt, function as more than just one nutrient in our body. Plain yogurt is a low glycemic food that contains many healthful nutrients like probiotics, calcium, vitamin D, high-quality protein and many other bioactive components that work together to support our health and reduce risk for diseases like type 2 diabetes. With a large number of americans living with type 2 diabetes and potentially even more that are not diagnosed, it is a great news that FDA flags what foods we can include in the diet to help reduce this burden.

Yogurt is an incredibly diverse food that can be added to recipes like parfaits, smoothies, dressing, soups, and more. Next time you’re at the store, be sure to add yogurt to your cart!

Sources:
  1. FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes
  2. IDF Diabetes Atlas Report
  3. Feng Y, Zhao Y, Liu J, Huang Z, Yang X, Qin P, Chen C, Luo X, Li Y, Wu Y, Li X, Huang H, Hu F, Hu D, Liu Y, Zhang M. Consumption of Dairy Products and the Risk of Overweight or Obesity, Hypertension, and Type 2 Diabetes Mellitus: A Dose-Response Meta-Analysis and Systematic Review of Cohort Studies. Adv Nutr. 2022 Dec 22;13(6):2165-2179.
  4. Aune D, Norat T, Romundstad P, Vatten LJ. Dairy products and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. Am J Clin Nutr. 2013 Oct;98(4):1066-83. 

Lauren Twigge, RDN, LDLauren Twigge is a Dallas based registered and licensed Dietitian with a Master’s degree in Clinical Nutrition and a bachelor’s degree in Animal Science. Along with running her own nutrition company and working with private clients, Lauren works as social media dietitian, recipe developer, blogger, and brand ambassador. Lauren was born and raised in a family of farmers located in central California and is an outspoken supporter of the agricultural industry. Growing up on a dairy and being raised around farming her whole life has given Lauren a unique perspective on where our food comes from and her passion is to work at the crux of agriculture and human nutrition to fight misinformation and give consumers back their food confidence. Lauren is on Instagram @nutrition.at.its.roots and educates on a variety of health topics including the truth about the agricultural industry, education on where our food comes, and discussing the role that various agricultural products, like milk, can play in a healthy diet!

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01 Apr 2024
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7 min read
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by YINI Editorial team
Cardiovascular health Nutri-dense food

Are milk fats okay for our metabolic health?

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
Cardiovascular health CVD dairy dairy fats dairy matrix lipids Metabolic diseases SFA
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Dairy foods have long been hailed for their nutritional richness, although researchers are still debating over the metabolic effects of milk fats. Many dietary recommendations advocate fat-free or low-fat dairy options due to concerns over the possible adverse effects of saturated fatty acids (SFAs) on cholesterol levels. But now, a review of recent research has cast doubt on this conventional thinking.

A literature review conducted by researchers in Mexico compiles evidence on the metabolic effects of milk fatty acids from clinical and basic research studies, shedding light on their relationship with metabolic disorders and gut microbiota composition [1].

The evidence suggests that milk fatty acids aren’t directly linked to cardiometabolic risk, and calls into question whether dietary recommendations for low-fat dairy foods are indeed necessary for preventing obesity and cardiometabolic disease.

What are the fatty acids in milk and dairy foods?

  • Milk fat is made up of saturated (62%), mono-unsaturated (29%) and poly-unsaturated (4%) fatty acids [2]
  • Milk fats are mainly stored as fat globules surrounded by a membrane known as the milk fat globule membrane (MFGM) [2]
  • The main components of the MFGM are triglycerides (95.8%), with lower proportions of free fatty acids, mono- and di-glycerides, phospholipids, and cholesterol [3]
  • Milk triglycerides contain nearly 400 different fatty acids, which have a wide range of metabolic effects depending on their chain length and level of saturation [3]
  • The main fatty acids present in milk and dairy foods include palmitic, stearic, oleic, and myristic acid.

Most dairy fats have effects that may help prevent adiposity

While some milk fatty acids are associated with increased adiposity, most exert anti-fat effects that may help to prevent weight gain, the research has revealed.

  • Several clinical studies have shown that some medium- and long-chain fatty acids found in dairy foods are associated with reduced body fat accumulation.
  • Pre-clinical studies suggest that some milk fatty acids may exert anti-fat effects through modifying lipid metabolism in adipose tissue [4].

The overall effect of milk fatty acids on weight gain may depend on the balance between them in different dairy foods. Further clinical research is needed to understand the possible mechanisms by which dairy fats may contribute to decreased adiposity, the researchers suggest.

Eating full-fat dairy foods may be associated with a reduced risk of diabetes

The researchers discovered that eating full-fat dairy foods has been associated with a reduced risk of type 2 diabetes (T2D) progression in some studies,  including a large multi-national study in which participants were followed for a median of 9 years [5] although not all studies have confirmed these findings.*

A large observational study suggested that dairy fat was associated with improved glucose tolerance via hepatic and systemic insulin sensitivity [6].

Pre-clinical studies also suggest that some short-chain fatty acids found in dairy foods can improve insulin sensitivity, increase β-cell function, and reduce inflammation.

Evidence suggests that even though some milk fatty acids are associated with insulin resistance, this does not lead to an increased risk of T2D when they are consumed within dairy foods.

Dairy foods may have neutral or beneficial effects on cardiovascular disease (CVD) risk

Concerns over the effects of full-fat dairy foods on CVD risk arose from historical data suggesting that saturated fatty acids are associated with increased cholesterol levels. However, researchers found that recent studies support the idea that dairy foods have a neutral or beneficial association with CVD outcomes.

Results of several randomised controlled trials show that consumption of SFAs from dairy foods can adversely increase low-density lipoprotein cholesterol (LDL-C).

But the literature suggests that LDL-C is not a good predictor or cause of CVD risk, raising doubt over the cautious approach taken towards dairy fats. [7].

Further analysis reveals that eating dairy foods high in SFAs can boost levels of high-density lipoprotein cholesterol (HDL-C) and has no adverse effects on other CVD markers including blood pressure, inflammation, and vascular function [8].

It appears that dairy fat as a whole, as well as individual fatty acids, have either neutral or mixed effects on atherogenesis, lipid profiles and inflammation, according to the researchers.

What about the role of the gut microbiota in metabolic health?

The researchers also examined the relationship between consumption of milk fatty acids and the gut microbiota. They found that eating dairy food is associated with beneficial changes to the composition of the gut microbiota.

  • Clinical studies show that dairy consumption promotes the abundance of healthy gut bacteria, such as Bifidobacterium, which are associated with anti-inflammatory properties and a lower risk of T2D.
  • The gut microbiota can also modify milk fatty acids, producing metabolites that may benefit metabolic health.

It is important to consider the metabolic health effects of the entire food matrix from which milk fatty acids are consumed. For instance, interactions between the nutrients within dairy products can change the effects of individual fatty acids on the metabolism, altering their overall cardiometabolic risk profile [9].

“Fatty acids contained in dairy products have neutral, mixed or even positive effects on metabolic diseases (overweight, obesity, T2D, CVD and atherosclerosis) by modifying risk factors such as insulin resistance, and the expression of genes related to inflammation and dyslipidaemia.” – Muñoz-Alvarez KY, et al., 2024

Studies on the large-scale Prospective Urban Rural Epidemiology (PURE) add to the growing body of evidence pointing to the need to re-evaluate the guidelines that recommend avoiding whole fat dairy products.

It concludes that a diet comprising higher amounts of fruit, vegetables, nuts, legumes, fish, and whole-fat dairy is associated with lower CVD and mortality in all world regions (10).

Specifically, it concludes that higher intake of whole fat (but not low fat) dairy was associated with a lower prevalence of metabolic diseases and most of its component factors, and with a lower incidence of hypertension and diabetes (5).

*On March 1st, 2024, the U.S. Food and Drug Administration (FDA) has approved a qualified health claim regarding the consumption of yogurt and reduced risk of type 2 diabetes (T2D) : “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.”

Source: (1) Muñoz-Alvarez KY, Gutiérrez-Aguilar R, Frigolet ME. Metabolic effects of milk fatty acids: A literature review. Nutr Bull. 2024 Jan 16.

Additional references

(2) Fong, B.Y., Norris, C.S. & MacGibbon, A.K.H. (2007) Protein and lipid composition of bovine milk-fat-globule membrane. International Dairy Journal, 17(4), 275–288.

(3) Damodaran, S. & Parkin, K.L. (2017) Fennema’s food chemistry, 5th editio edition. Boca Raton, FL, USA: CRC Press, Taylor & Francis Group.

(4) Chávaro-Ortiz, L.I., Tapia, B.D., Rico-Hidalgo, M., Gutiérrez-Aguilar, R. & Frigolet, M.E. (2021) Trans-palmitoleic acid reduces adiposity via increased lipolysis in a rodent model of diet-induced obesity. British Journal of Nutrition, 2021, 1–9.

(5) Bhavadharini B, Dehghan M, Mente A, et al. Association of dairy consumption with metabolic syndrome, hypertension and diabetes in 147 812 individuals from 21 countries. BMJ Open Diabetes Res Care. 2020 Apr;8(1):e000826. doi: 10.1136/bmjdrc-2019-000826.

(6) Kratz, M., Marcovina, S., Nelson, J.E., Yeh, M.M., Kowdley, K.V., Callahan, H.S. et al. (2014) Dairy fat intake is associated with glucose tolerance, hepatic and systemic insulin sensitivity, and liver fat but not β-cell function in humans. The American Journal of Clinical Nutrition, 99(6), 1385–1396.

(7) Givens, D.I. (2022) Saturated fats, dairy foods and cardiovascular health: no longer a curious paradox? Nutrition Bulletin, 47(4), 407–422.

(8) Drouin-Chartier, J.P., Côté, J.A., Labonté, M.É., Brassard, D., Tessier-Grenier, M., Desroches, S. et al. (2016) Comprehensive review of the impact of dairy foods and dairy fat on Cardiometabolic risk. Advances in Nutrition (Bethesda, Md.), 7(6), 1041–1051.

(9) Astrup A, Geiker NRW, Magkos F. Effects of full-fat and fermented dairy products on cardiometabolic disease: food Is more than the sum of its parts. Adv Nutr. 2019;10(5):924S-930S.

(10) Mente A, Dehghan M, Rangarajan S, et al. Diet, cardiovascular disease, and mortality in 80 countries. Eur Heart J. 2023 Jul 21;44(28):2560-2579.

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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