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cover of episode Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry

Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry

2024/8/6
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ZOE Science & Nutrition
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Prof. Tim Spector：最新研究表明牛奶并非预防骨质疏松的有效手段，世界牛奶消费量最高的国家骨折率也最高。牛奶并非钙的唯一来源，绿色蔬菜、坚果等食物也富含钙。因此，我们不应过度推崇牛奶。此外，发酵乳制品（如酸奶和奶酪）比非发酵乳制品（如牛奶和黄油）更有益，因为它们含有益生菌，对免疫系统有益。全脂和低脂乳制品对健康的影响没有显著差异，临床试验并未显示出低脂乳制品更有益。去除脂肪的过程可能损失其他有益成分。建议选择发酵乳制品，如开菲尔、手工奶酪等，少量多次食用，并注意多样化选择。 Prof. Sarah Berry：研究表明，增加包括酸奶和奶酪在内的乳制品摄入量，可以减少包括骨折在内的多种不良健康结果。总体而言，大量研究表明，乳制品摄入量较高的人群患2型糖尿病、心血管疾病的几率较低，体重更健康，甚至某些癌症的风险也较低。不同类型的乳制品对健康的影响不同，发酵乳制品（如酸奶和奶酪）通常比非发酵乳制品（如牛奶和黄油）更有益。对于奶酪和酸奶来说，其对健康的有益影响主要源于乳制品本身，而非其他饮食因素。观察性研究和随机对照试验均表明，全脂和低脂乳制品对心血管疾病风险和胆固醇水平的影响没有显著差异。即使医生建议避免或减少乳制品摄入，适量摄入奶酪和酸奶仍然是健康的，且可能是有益的。酸奶和奶酪富含营养，且其特殊的食物结构使其高饱和脂肪含量不会显著增加胆固醇。建议选择全脂、未经加工的酸奶，避免添加剂和人工甜味剂。

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The myth that dairy protects against osteoporotic fractures is debunked, with evidence showing no protection from milk against hip fractures. Alternative sources of calcium are discussed.

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There seem to be good arguments for and against eating dairy. 

But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions.

In this episode, our two resident professors join us to unpack what the science says about dairy and your health. 

Learn how your body responds to food 👉 zoe.com/podcast) for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30)

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Listen to the full episode here)