Milk, yogurt and cheese have been staples of many diets for thousands of years, and they are also the subject of plenty of claims, for and against. Here is a balanced look at what dairy provides, what the research shows, and the myths worth setting aside.
What dairy provides
Dairy foods are an important source of several nutrients many Americans don't get enough of: calcium, potassium and vitamin D (US milk is almost always fortified with it), along with high-quality protein, vitamin B12, riboflavin, phosphorus and iodine. Yogurt and kefir with live cultures also contain beneficial bacteria. The Dietary Guidelines for Americans include dairy, or fortified soy alternatives, as part of a healthy eating pattern.
What the research says
- Bones. Calcium, vitamin D and protein are all needed for strong bones, and dairy is an easy way to get them, especially for growing children and teens. But dairy isn't the only route; other calcium-rich foods work too, and exercise, vitamin D and overall diet matter as well.
- Heart and blood pressure. Large studies generally find that dairy foods are not linked with higher heart disease risk, and fermented dairy such as yogurt is linked with a lower risk of type 2 diabetes in some studies. Whole-milk dairy and cheese are high in saturated fat and cheese is often high in sodium, so the American Heart Association suggests choosing mostly low-fat or fat-free options.
- Weight. Claims that dairy or calcium "breaks down body fat" haven't held up in trials. Dairy can be part of a weight-loss diet, especially plain yogurt and milk, which are filling for their calories, but it isn't a fat-burner.
- Cancer. Research is mixed. Dairy and calcium are linked with a lower risk of colorectal cancer, while some studies have linked very high dairy intake with a higher risk of prostate cancer. Neither link is strong enough to change general advice.
Myths about modern milk
- Pasteurization doesn't ruin milk. Heating milk briefly to kill harmful germs has little effect on its nutritional value; calcium is unaffected. Pasteurization has made milk one of the safest foods, after raw milk caused large numbers of deaths from tuberculosis, typhoid and other diseases in the past.
- Homogenization isn't harmful. It simply breaks fat into smaller droplets so the cream doesn't separate. There's no good evidence that it causes disease.
- Hormones and antibiotics. In the United States, milk is tested for antibiotics, and milk containing residues can't be sold. Some farms use a growth hormone (rBST) in cows; the FDA has found milk from treated cows to be safe, and many brands are labeled as coming from cows not treated with it. Organic milk comes from cows not given antibiotics or added hormones.
Why raw milk isn't worth the risk
Raw (unpasteurized) milk and cheeses made from it can carry dangerous germs, including E. coli, Listeria, Campylobacter and Brucella, even from clean, well-run farms and grass-fed cows. Cows infected with bird flu can also shed the virus in their milk. These can cause severe illness, kidney failure and, in pregnancy, miscarriage, and children, older adults, pregnant people and anyone with a weakened immune system are at greatest risk. Raw milk doesn't offer meaningful nutritional advantages over pasteurized milk and isn't a source of probiotics. Choose pasteurized milk and dairy, and check cheese labels for "made with pasteurized milk."
Lactose intolerance and alternatives
Many adults have trouble digesting lactose, the sugar in milk, and get bloating, gas or diarrhea after drinking it. Most can still enjoy small amounts, especially with meals, along with hard cheeses and yogurt, which contain less lactose. Lactose-free milk is another option. A milk allergy is different and means avoiding dairy altogether.
If you don't eat dairy, plan other sources of calcium, vitamin D and protein: calcium-fortified soy milk (the plant milk closest in nutrition to cow's milk), other fortified plant milks and yogurts, calcium-set tofu, canned fish with bones, leafy greens such as kale and bok choy, and fortified cereals. Read more about a milk and dairy free diet.
Sources
- Raw milk and raw dairy products (California Department of Public Health)
- Dietary Guidelines for Americans, 2025–2030 (US Departments of Agriculture and Health and Human Services)
- Calcium: fact sheet for consumers (NIH Office of Dietary Supplements)
Last reviewed November 2026. This article is general information, not medical advice.