In an era of updated dietary guidelines and an overwhelming flood of recommendations from both experts and non-experts, it’s easy to accept any advice uncritically as “scientifically correct”—especially when it’s convenient and doesn’t disrupt our eating habits. The latest U.S. dietary guidelines, which have been widely discussed lately, recommend three servings of dairy daily, including full-fat products, as a way to support strong bones and a healthy heart. However, the scientific literature shows that things are not that simple. When we examine the role of dairy in our diet, we need to ask: is it truly essential, or a recommendation that overlooks serious risks? Indeed, consuming full-fat dairy may offer benefits, but it also carries significant drawbacks—from increased saturated fat and cardiometabolic risk to lactose intolerance and potential links to certain cancers.
Although these guidelines apply specifically to the U.S., on social media many people in Greece and other countires endorse and spread this recommendation as a universal rule, without considering local dietary habits, individual needs, or potential risks for their population. In this way, advice from a specific context can become perceived as a “global truth,” giving a misleading impression to those seeking evidence-based guidance.
The science behind dairy
Dairy is the primary source of saturated fat in Western diets and contains cholesterol, with many cheeses reaching up to 70% fat content—raising the risk of heart disease, the leading cause of death worldwide. Lactose intolerance affects about 68% of the global population, causing cramps, diarrhea, and gas. Research on bone health shows that dairy provides little to no benefit: in one study of over 96,000 people, high milk consumption during adolescence was linked to more fractures in adulthood.
Full-fat dairy consumption is also associated in observational studies with an increased risk of cancer: women who consumed more cheese had a 53% higher risk of breast cancer, while daily intake of high-fat dairy increased breast cancer mortality by 49%. Men consuming three or more servings of dairy daily had a higher risk of death from prostate cancer according to a meta-analysis of 32 observational studies, whereas plant-based diets reduced risk by up to 35%, according to research published in the American Journal of Clinical Nutrition. Even a single glass of milk per day appears to increase breast cancer risk. A 2017 study funded by the National Cancer Institute comparing the diets of women diagnosed with breast cancer to those without found that higher consumption of cheddar and creamy cheeses was linked to increased risk, while yogurt consumption was associated with lower risk—suggesting that the high saturated fat content in cheeses may play a role.
There is also a large cohort study in Sweden that showed women drinking more than three glasses of milk per day had nearly double the 20-year mortality risk compared to those drinking less than one glass per day. Contrary to popular belief, heavy milk consumers not only did not have better bone health, but also experienced more fractures, especially at the hip.
Finally, observational epidemiological studies link dairy to skin issues as well: one glass of milk daily increases the likelihood of acne by 41%, and dairy has been associated with chronic inflammatory skin conditions such as eczema and psoriasis, as well as premature aging through telomere shortening.
Overall, the available scientific evidence suggests that daily consumption of three servings of full-fat dairy is not necessary for most people, and excessive intake may carry certain health risks. This does not mean that anyone who consumes dairy will necessarily experience these effects, as most studies show correlations rather than causal relationships, and outcomes vary depending on quantity, product type, and individual characteristics.
Balance and moderation
Let’s be clear: people do not eat foods in isolation—they follow overall dietary patterns. Choices are therefore not limited to simplistic dilemmas like “saturated fats from dairy versus polyunsaturated fats.” Exceptions exist for those making dietary choices for ethical reasons, which is entirely valid. From a planetary health perspective, moderate consumption of roughly 250 g of dairy per day (range 0–500 g) aligns with current recommendations.
When considering dairy’s role in atherosclerosis and cardiovascular disease, evidence from intervention and epidemiological studies suggests that some dairy products, particularly cheese, may be associated with slightly lower risk, while other fermented products like yogurt appear neutral or slightly beneficial. Overall, regardless of ethical or environmental concerns, there is no strong evidence that certain dairy foods are harmful when consumed as part of a balanced diet.
For those who prefer plant-based options as part of a balanced diet, nutritional needs can be safely met, general health supported, and energy levels and bodily harmony maintained—without having to follow rules that don’t suit them.
Resources
https://www.pcrm.org/news/sorting-fact-fiction-2025-dietary-guidelines-americans
https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy
https://www.nature.com/articles/s41598-023-28738-2
https://ijdrp.org/index.php/ijdrp/article/view/365
https://pubmed.ncbi.nlm.nih.gov/28690131/
https://www.sciencedaily.com/releases/2020/02/200225101323.htm
https://www.sciencedaily.com/releases/2013/03/130314180136.htm
-Willett W, Rockström J, Loken B, Springmann M, Lang T, Vermeulen S, et al. Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. Lancet. 2019;6736(18):3–49.
-Sonestedt E, Wirfält E, Wallström P, Gullberg B, Orho-Melander M, Hedblad B. Dairy products and its association with incidence of cardiovascular disease: the Malmö diet and cancer cohort. Eur J Epidemiol. 2011 Aug 10;26(8):609–18.
-Ivey KL, Lewis JR, Hodgson JM, Zhu K, Dhaliwal SS, Thompson PL, et al. Association between yogurt, milk, and cheese consumption and common carotid artery intima-media thickness and cardiovascular disease risk factors in elderly women. Am J Clin Nutr. 2011 Jul 1;94(1):234–9.
