milk, dairy, yogurt: health impacts

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This chapter examines the nutritional benefits and health risks of milk and dairy consumption, highlighting fermented foods like yogurt and cheese. It explains that humans are the only species to drink another animal’s milk, yet most sapiens are lactose intolerant. It notes that milk’s calcium is critical to building strong bones but challenges its role in osteoporosis and fractures. It discusses that reduced-fat and nonfat dairy can be part of a heart-healthy diet, whereas full-fat and high-sugar foods (whole milk, ice cream, sugar-sweetened yogurts) in a Western dietary pattern (Standard American Diet) can increase chronic disease; some studies also link milk with hormone-sensitive cancers. It shares the science on yogurt, a fermented food with live bacteria (probiotics) that improves the microbiome and gut health. Finally, it considers whether cheese is the key to the French Paradox, emphasizing the importance of the whole dietary pattern on health, sustainability, and disease prevention.