This article delves into the ongoing debate between milk and yogurt, two of the most popular dairy products worldwide. It explores the latest scientific research on their health impacts, including potential links to cancer, type 2 diabetes, and aging. While some studies suggest that higher dairy consumption may be associated with increased risks of certain cancers, others indicate that different types of dairy products have contrasting effects on type 2 diabetes risk. Additionally, yogurt has been found to potentially contribute to anti - aging effects. However, it's important to note that correlation does not equal causation, and moderation is key. This comprehensive analysis aims to provide readers with a well - rounded understanding of the nutritional profiles and health implications of milk and yogurt, helping them make informed dietary choices.
Dairy products have long held a special place in human diets, offering a rich source of nutrients such as calcium, protein, and vitamins. From the creamy texture of milk to the tangy goodness of yogurt, these items grace our tables in countless forms, whether as a morning staple, a mid - day snack, or an ingredient in our favorite recipes. But beneath their delicious appeal lies a complex web of scientific studies and health debates.
In recent years, questions have emerged about the potential risks and benefits associated with dairy consumption. Are these products truly the nutritional powerhouses we've always believed them to be, or are there hidden health implications we need to be aware of? The age - old rivalry between milk and yogurt only adds to the intrigue. Each has its loyal followers, with advocates passionately arguing for their preferred choice. As we embark on this exploration, we'll uncover the science behind the taste, examining the latest research to separate fact from fiction and help you decide which dairy delight deserves a prime spot in your diet.
「Milk enthusiasts」 rave about the rich, creamy flavor and smooth texture of milk. Paired with a slice of warm, freshly baked bread, it makes for the perfect breakfast to kick - start a vibrant day. On the other side of the ring, 「yogurt lovers」 champion the chilled, tangy treat. Packed with beneficial probiotics, a cup of yogurt after a meal is like a refreshing reset button for the gut, leaving you feeling revitalized and healthy. But beyond personal preference, what does the science say about these two dairy staples?
Are Dairy Products Carcinogenic?
A study by researchers from the University of Oxford, China Academy of Medical Sciences, and other institutions, published in BMC Medicine, set out to investigate the relationship between dairy consumption and cancer risks in Chinese adults. Titled “Dairy consumption and risks of total and site - specific cancers in Chinese adults: an 11 - year prospective study of 0.5 million people,” this research followed half a million Chinese adults over an 11 - year period. Shockingly, the findings revealed that higher dairy intake was associated with an increased risk of liver cancer, female breast cancer, and lymphoma in Chinese adults.
DOI: 10.1186/s12916-022-02330-3
Cancer is one of the leading causes of death among adults globally. Previous large - scale studies on Western populations had suggested that dairy might protect against colorectal cancer, while also being linked to a higher risk of prostate cancer. Given the significant differences in cancer incidence and dairy consumption levels between Chinese and Western populations, and the limited data available from China, this study filled an important research gap.
The study was based on the China Kadoorie Biobank (CKB), recruiting over 500,000 adults from ten regions. Information on sociodemographic characteristics, medical history, lifestyle factors, and dietary intake frequencies was collected through questionnaires. Anthropometric measurements were taken, and blood samples were collected. Cancer incidence among participants was determined using disease surveillance systems, cancer registries, and health insurance databases.
On average, the participants were 52 years old. Of these, 20.4% were regular dairy consumers (those who consumed dairy at least once a week), and 68.5% were non - consumers (those who rarely or never ate dairy). Regular consumers were predominantly female, with higher education and income levels and greater food consumption overall.
Figure: Dairy product intake in men and women of different ages and regions
Consistent with previous knowledge, the study confirmed that milk consumption is associated with increased height. Both height and leg length were positively correlated with dairy consumption levels, with regular consumers being, on average, 0.6 centimeters taller and having legs 0.3 centimeters longer than non - consumers. Interestingly, regular consumers also had lower body weights, with men weighing 0.5 kilograms less and women 0.9 kilograms less, and lower BMI values.
Regarding the relationship between dairy and cancer, the study's key findings were eye - opening. Dairy intake was significantly positively correlated with the overall risk of cancer, as well as the risks of liver cancer, female breast cancer, and lymphoma. Specifically, for every additional 50 grams of dairy consumed per day, the overall cancer risk increased by 7%, the liver cancer risk by 12%, the female breast cancer risk by 17%, and the lymphoma risk by 19% (although the lymphoma risk was not significant after multiple testing adjustments).
Figure: Association between daily dairy product intake and cancer risk
The researchers proposed several possible mechanisms for this association. These include the influence of plasma insulin - like growth factor - I (IGF - I) levels, increased intake of saturated and trans - fatty acids, and the impact on fat - soluble sex hormone levels. However, they also emphasized the study's limitations. While there may be a potential link between regular dairy consumption and certain cancers, it's crucial to remember that dairy is also an important source of protein, vitamins, and minerals. Reducing dairy consumption solely based on these findings would be unwise.
The Great Dairy Divide: Milk vs. Yogurt in the Context of Type 2 Diabetes
With type 2 diabetes (T2D) emerging as a major global health concern, affecting more than 90% of diabetes patients, identifying modifiable risk factors is of utmost importance. Dairy products, a common fixture on our daily menus, have long been a topic of interest in nutritional and medical research. Previous studies have explored the relationship between dairy and T2D risk, but results have been inconsistent. Given the diverse compositions and processing methods of different dairy products, their effects on T2D may vary significantly.
A recent study by a team from the School of Medicine at Xi'an Jiaotong University, published in The American Journal of Clinical Nutrition, shed new light on this issue. Through a 24.3 - year prospective cohort study, they discovered that high intake of unfermented milk and cheese increased the risk of T2D, while high intake of fermented milk, cream, and butter reduced it.
10.1016/j.ajcnut.2025.02.023
The study was based on the Malmö Diet and Cancer Study (MDCS), involving 264,613 participants for the analysis of dairy intake and T2D, and 893 participants for the investigation of dairy - related metabolites.
Over the average 24.3 - year follow - up period, 4,552 cases of T2D were recorded. Compared to regular consumption of less than 200 grams of unfermented milk per day, consuming more than 1 liter of unfermented milk daily was associated with a 40% increased risk of diabetes. Similarly, high cheese intake (more than 100 grams per day compared to less than 20 grams) increased the risk by 23%. In contrast, daily intake of more than 300 grams of fermented dairy products (such as yogurt) reduced the diabetes risk by 12%, and daily consumption of more than 50 grams of cream or butter reduced the risk by 23% and 18%, respectively.
Further analysis showed that for every additional 100 grams of unfermented milk consumed per day, the T2D risk increased by 4%, while for every 100 - gram increase in fermented milk intake, the risk decreased by 3%.
Figure: Restricted cubic spline analysis of the association between dairy product intake and type 2 diabetes risk
Plasma metabolite analysis revealed that unfermented milk intake was associated with 45 metabolite changes, with the strongest positive correlations with galactonic acid and the strongest negative correlations with tryptophan betaine. Fermented dairy products were associated with 48 metabolites, with the strongest positive correlations with arabinonic/xylonic acids and oxalic acid, and the strongest negative correlations with nicotinamide riboside. Cheese, cream, and butter were associated with 12, 27, and 46 characteristic metabolites, respectively.
Figure: Venn diagram showing the metabolism of five dairy products determined by the elastic network regression model
Yogurt: A Secret Weapon Against Aging?
The benefits of yogurt don't stop there. A study by researchers from Liaoning University of Traditional Chinese Medicine, published in the renowned nutrition journal Frontiers in Nutrition, used the NHANES database to explore the potential anti - aging effects of yogurt.
doi: 10.3389/fnut.2024.1482980
The study selected 4,056 participants from the 2003 - 2006 NHANES database who had complete dietary frequency questionnaire results, BMI data, and the necessary biomarkers for calculating phenotypic age. Yogurt consumers were defined as those who ate yogurt at least once a year, and phenotypic age acceleration (calculated using nine clinical biomarkers to reflect an individual's aging degree) was used as the core evaluation index.
The results were promising for yogurt lovers. Compared to non - yogurt consumers, yogurt eaters had approximately a 45.6% lower risk of accelerated aging. The relationship between yogurt intake frequency and accelerated aging risk was U - shaped, indicating that moderate yogurt consumption may help delay aging, while excessive or insufficient intake may diminish these benefits. Additionally, the study found a negative correlation between yogurt intake frequency and overweight status, suggesting that BMI may play a mediating role in yogurt's anti - aging effects.
Conclusion
In conclusion, the world of dairy is far more complex than it appears at first glance. The ongoing debate between milk and yogurt is not simply a matter of taste but involves a multitude of health factors. While scientific research has uncovered some associations between dairy consumption and various health outcomes, it's essential to approach these findings with caution. Correlation does not imply causation, and many studies cannot completely rule out the influence of other lifestyle factors.
Rather than making drastic changes to our diets based on individual studies, a balanced and moderate approach is key. As recommended by China's dietary guidelines, adults should consume 300 - 500 grams of milk and dairy products per day. Both milk and yogurt can be excellent choices as part of a diverse diet. By embracing a variety of foods and maintaining a balanced lifestyle, we can enjoy the nutritional benefits of dairy while minimizing potential risks. The journey to optimal health is about making informed choices, and understanding the science behind our food is the first step towards a healthier, happier life.
References
[1] Kakkoura MG, Du H, Guo Y, et al. Dairy consumption and risks of total and site - specific cancers in Chinese adults: an 11 - year prospective study of 0.5 million people. BMC Med. 2022 May 6;20(1):134.
[2] Zhang S, Janzi S, Du Y, Smith JG, Qi L, Borne Y, et al. Dairy intake, plasma metabolome, and risk of type 2 diabetes in a population - based cohort. Am J Clin Nutr. 2025
[3] Yue X, Liu H, Guo W, et al. Yogurt consumption and risk of accelerated aging: A population - based study from the NHANES 2003 - 2006. Front Nutr. 2024 Dec 11;11:1482980.