The American Heart Association estimates that more than 50 million Americans suffer from metabolic syndrome. Not everyone agrees on what "metabolic syndrome" is, but many experts agree that the presence of a combination of conditions, such as high blood pressure, excess abdominal fat, and elevated levels of blood glucose and triglycerides, can increase one's risk of developing the condition.
Can consuming dairy products help prevent the onset of metabolic syndrome? Yes, according to the findings of a new study, which suggests the more dairy products a person consumes, the less likely they are to develop metabolic syndrome.
Researchers analyzed the dietary habits of 827 adults in Iran, looking specifically at their daily consumption of dairy products, such as milk, yogurt and cheese. They also conducted waist and blood pressure measurements to see what percentage of the study population met different risk factors for metabolic syndrome. Individuals in the highest quartile (25%) of dairy intake were 31% less likely to meet the study's definition of metabolic syndrome, 37% less likely to have a large waist circumference, and 29% less likely to suffer from hypertension, compared to individuals with the lowest level of dairy consumption. Researchers believe the high calcium content in milk, cheese and yogurt may have accounted for the decreased risk.
| (All are ≥ 20% of AI for adults 19-50, which is 1,000 mg/day) | | Food, Standard Amount | Calcium (mg) | Calories | | Plain yogurt, non fat (8 oz container) | 452 | 127 | | Romano cheese (1.5 oz) | 452 | 165 | | Pasteurized process Swiss cheese (2 oz) | 438 | 190 | | Plain yogurt, low fat (8 oz container) | 415 | 143 | | Fruit yogurt, low fat (8 oz container) | 345 | 232 | | Swiss cheese (1.5 oz) | 336 | 162 | | Ricotta cheese, part skim (1/2 cup) | 335 | 170 | | Pasteurized process American cheese food (2 oz) | 323 | 188 | | Provolone cheese (1.5 oz) | 321 | 150 | | Mozzarella cheese, part skim (1.5 oz) | 311 | 129 | | Cheddar cheese (1.5 oz) | 307 | 171 | | Fat-free (skim) milk (1 cup) | 306 | 83 | | Muenster cheese (1.5 oz) | 305 | 156 | | 1% low-fat milk (1 cup) | 290 | 102 | | 1% low-fat chocolate milk (1 cup) | 288 | 158 | | 2% reduced-fat milk (1 cup) | 285 | 122 | | 2% reduced-fat chocolate milk (1 cup) | 285 | 180 | | Buttermilk, low fat (1 cup) | 284 | 98 | | Chocolate milk (1 cup) | 280 | 208 | | Whole milk (1 cup) | 276 | 146 | | Yogurt, plain, whole milk (8 oz container) | 275 | 138 | | Ricotta cheese, whole milk (1/2 cup) | 255 | 214 | | Blue cheese (1.5 oz) | 225 | 150 | | Mozzarella cheese, whole milk (1.5 oz) | 215 | 128 | | Feta cheese (1.5 oz) | 210 | 113 |
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| Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. |
Sources
- Azadbakht L, Mirmiran P, Esmaillzadeh A, et al. Dairy consumption is inversely associated with the prevalence of the metabolic syndrome in Tehranian adults. American Journal of Clinical Nutrition, September 2005;82(3):523-530.
- USDA Dietary Guidelines for Americans 2005; Appendix B: Food Sources of Selected Nutrients (Appendix B-5: Food Sources of Calcium). Click to view it online.
