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Dairy is good for you - it's official!
There have been a series of one day conferences around the country culminating in London on March 27th 2015 presenting overwhelming evidence that milk and dairy products are good for you. The challenge now is to get consumers to increase dairy consumption in light of the new evidence. The Dairy Council and DairyCo sponsored the conferences so hopefully they will carry on publicising the facts and encouraging consumption.
Highlights of the 5 papers presented
Why did dairy get a bad press?
For a long time coronary heart disease (CHD) and the associated metabolic diseases of type 2 diabetes and strokes have been associated with cholesterol and saturated fatty acids (SFA). We have been advised to cut down on both for many years. However, there is no appreciable relationship between dietary cholesterol and blood cholesterol and the USA has recently removed its official recommendations on dietary cholesterol level.
There are also different types of cholesterol and only one type, low density lipoprotein (LDL) cholesterol is linked with CHD. There is a direct relationship between SFA, LDL cholesterol and CHD. For every 0.7 mmol/l reduction in LDL cholesterol there is a 30% reduction in relative risk of CHD. Dairy and red meat are major sources of SFA in our diet but in addition to eating SFA they are also synthesised in our bodies from sugar, starch and alcohol and these can also be an appreciable source of SFAs.
All saturated fatty acids are not bad
Around 65% of the fat in milk is in the form of SFA. Very short chain fatty acids C4 to C10 are not a problem and some very short chain fatty acids in dairy products have recently been found to have potent anti-carcinogenic properties.
Lauric acid C12:0 was thought to be a high risk SFA but recent evidence suggests that because it raises the 'good' HDL cholesterol as well as total cholesterol it is less of a problem.
Myristic acid C14:0 and especially Palmitic acid C16:0 are the problem fatty acids if eaten or produced in excess. Palmitic acid is stored in the body and raises LDL cholesterol.
Long chain SFAs such as Stearic acid C18:0 are not a problem.
Milk and dairy products are complex foods with protein and minerals that affect the way that the SFAs in them are absorbed. Calcium reduces fat absorption and the protein in dairy may also reduce fat absorption. So although dairy contains high levels of C16:0 palmitic acid it may not represent the same problem as palmitic acid from other sources.
Recent good quality scientific reviews
There is a lot of uninformed commentary written about the effect of dairy on health and some of the data behind so called scientific papers can be of dubious quality. After a thorough review of 'good quality' scientific papers this is what has been concluded:
1. There is no association between milk and dairy products and weight gain, CHD or diabetes.
2. Intakes of dairy is inversely associated with body fat in observational studies and there is no difference between high versus low fat dairy.
3. Fermented dairy products such as yoghurt and cheese as well as low fat milk appear to lower blood pressure and have a protective effect on strokes.
This is all really good news for the dairy industry and should help to increase consumption as long as the message gets out to health professionals and consumers.
Presenters
Dr Scott Harding, Kings College London. With a lot of recent confusion about saturated fats – what are the fat facts?
Professor Philippe Legrand, INRA France. Saturated fatty acids: friends or foes?
Professor Marianne Geleijnse, Wageningen University, NL. Meta-analyses of dairy consumption and cardiovascular disease.
Professor Ian Givens, University of Reading. Dairy and cardiometabolic health: Friend or foe?
Professor Arne Astrup, University of Copenhagen, Denmark. Dairy and cardiometabolic risk: A special case for cheese?