You may have heard the expression
“knowledge is power.”
Well, today we’re going to give you more power
to control your diet and lifestyle
by giving you the facts.
Welcome to the Nutrition Facts Podcast.
I’m your host, Dr. Michael Greger.
Today we take a critical look
at one of the foods people have trouble cutting down on.
We start with the simple question: is cheese really bad for you?
In a series of videos I did about saturated fat,
I talked about a major campaign launched by the global dairy industry
to neutralize the negative image of milkfat among regulators
and health professionals as related to heart disease.
That campaign continues to this day with the publication of
a meta-analysis demonstrating neutral, meaning non-harmful associations,
between dairy products and cardiovascular disease and death.
OK, well first of all, how do we know the dairy industry
had anything to do with this study?
Well, it was published in a journal that forces authors
to disclose financial conflicts of interest.
Let's see, what they divulged. Dairy, dairy, dairy, dairy,
dairy, dairy, the 4th largest dairy company in the world,
dairy, dairy, milk, beer, soda, McDonald's, dairy, dairy,
dairy, dairy, dairy.
Oh, and the study itself was explicitly funded by dairy, dairy, dairy.
OK, then.
The other big new one was this, suggesting that a little bit of cheese
every day isn't just neutral, but actually good for you.
And they make it clear that they have no conflicts of interest;
they're just employees of the Yili Innovation Center
and the Yili R&D Center, you know, China's largest dairy producer,
making it one of the world's largest dairy companies.
OK, but how can cheese consumption be associated with better health outcomes?
Well, most of these studies were from Europe,
where cheese consumption is associated with a higher socioeconomic status.
See, in Europe they're not eating Cheez Whiz and Velveeta.
Cheese is generally an expensive product, and so who eats cheese?
Those with higher paying jobs,
higher socioeconomic strata, higher education levels,
all of which are associated with better health outcomes,
which may have nothing to do with their cheese consumption.
Higher socioeconomic groups also consume
more fruits and vegetables, and more candies.
So I bet you could do a population study
and show candy consumption is associated with better health.
Shh, don't tell the National Confectioner's Association.
Too late!
Did you know that candy consumers have lower levels of inflammation,
a 14% decreased risk of elevated blood pressure?
Brought to you by the candy industry and the USDA, our government,
which props up the sugar industry to the tune of a billion dollars a year.
It's like when our tax dollars are used to buy up surplus cheese.
Paul Shapiro wrote a great editorial.
Imagine the headline "Government Buys $20 Million in Surplus Pepsi,"
our hard-earned tax dollars buying up millions of unwanted cola cans,
all as a favor to the flailing soda industry,
which just kept producing drinks no one wanted.
As outrageous as such a government handout to the soda industry would be,
that's exactly what the USDA is doing for the dairy industry.
Michele Simon did a great report on how our government
colludes with the industry to promote dairy junk foods.
The federal government administers "check-off programs"
to promote milk and dairy.
McDonald's has six dedicated dairy checkoff program employees
at its corporate headquarters to try to squeeze in more cheese.
That's how we got double steak quesadillas.
That's how we got 3-Cheese Stuffed Crust Pizza,
complete with a "Summer of Cheese."
These funds are being used to promote foods
that contribute to the very diseases
our federal government is allegedly trying to prevent.
Does it make sense to tell Americans
to avoid foods high in salt, sugar, and saturated fat,
while engaging in the promotion of those same foods?
Look, the meat and dairy industries can do what they like with their own money,
but the public power of taxation should be used for the public good,
not to support the dairy and candy industries.
In our next story, we compare dairy to other foods
for heart attack and stroke risk.
When industry-funded studies suggest their products
have neutral health effects, or even beneficial,
one question you always have to ask is compared to what?
Is cheese healthy? Compared to what?
If you're sitting down to make a sandwich, cheese is probably healthy—
compared to bologna—but compared to peanut butter? No way.
That's the point Walt Willet made, former chair of nutrition at Harvard.
To conclude that dairy foods are "neutral" could be misleading, as
it could be misinterpreted to mean that increasing consumption of dairy foods
would have no effects on cardiovascular disease or mortality.
Lost is that the health effects of increasing
or decreasing consumption of dairy foods would depend
importantly on the specific foods that are substituted for dairy foods.
Like what are you going to put on your salad?
Cheese would be healthy compared to bacon, but not compared to nuts.
See, consumption of nuts or plant protein
has been found to be protectively associated
with the risk of coronary heart disease and type 2 diabetes.
In contrast, intake of red meat, for example, has been associated
with increased risk.
Thus, it's reasonable to assume that the lack of association with dairy foods
could put them somewhere in the middle of a spectrum of healthfulness,
but certainly not an optimal source of energy or protein.
More broadly, the available evidence supports policies
that limit dairy production and encourages production
of healthier sources of proteins and fats.
He wasn't just speculating.
This was based on three famous Harvard studies involving hundreds of thousands
of men and women exceeding 5 million person-years of follow-up.
This was really the first large-scale prospective study to examine dairy fat
intake, compared to other types of fat in relation to heart attack and stroke risk.
So replacing like 100 calories of fat worth of cheese
with 100 calories of fat worth of peanut butter on a daily basis
might reduce risk up to 24%,
whereas substitution with other animal fats might make things worse.
Here's how it breaks down for heart disease.
Swapping dairy fat for like vegetable oil would be associated
with a decrease in disease risk, whereas swapping dairy for meat increases risk.
Dairy fat calories may be as bad or worse as straight sugar.
The lowest risk would entail swapping to a whole plant food, like whole grains.
Yeah, dairy products are a major contributor
to the saturated fat in the diet and have thus been targeted as
one of the main dietary causes of, you know, the #1 killer of men and women.
But the dairy industry likes to argue
there are other things in dairy products like fermentation by-products
in cheese that could counteract the saturated fat effects,
all part of an explicit campaign by the dairy industry to neutralize
the negative image of milkfat among regulators and health professionals.
If Global Dairy Platform looks familiar, they were one of the funders
of the milk-and-dairy-is-neutral study,
trotting out their dairy-fat- is-counteracted notion.
To which the American Heart Association responds that
no information from controlled studies supports the assertion
that fermentation adds beneficial nutrients to cheese
that somehow counteract the harmful effects of the saturated fat.
We need to cut down on dairy, meat, coconut oil,
no matter what their respective industries say.
In fact, that's the reason the American Heart Association
felt that they needed to release this special Presidential Advisory in 2017.
They wanted to set the record straight on why well-conducted scientific research
overwhelmingly supports limiting saturated fat in the diet.
Finally today, we look at how the meat and dairy industries
design studies showing their products have neutral
or even beneficial effects on cholesterol and inflammation.
But what about this interventional study?
A randomized, crossover trial which compared a high-fat cheese diet,
to a high-fat meat diet, to a low-fat diet.
A high cheese diet: CHEESE, which is loaded with saturated fat,
a high meat diet: MEAT, which is loaded with saturated fat,
versus CARB, a low-fat diet,
and people ended up with the same cholesterol levels.
Let's see how they did it.
Half the study was paid for in part by the dairy industry,
and the other half paid for by dairy, dairy, dairy, and dairy.
If you're the dairy industry, and you're trying to design a study
to show that a high cheese diet doesn't raise cholesterol,
how would you go about doing that?
The beef industry was in the same pickle as the cheese industry.
Beef has saturated fat, which raises cholesterol,
which raises the risk of dying from our #1 killer.
What's an industry to do?
So they designed a study where they added beef, and cholesterols went down.
How is that possible?
They did this by cutting out so much dairy, pork, poultry, fish, and eggs
that their overall saturated fat intake was cut in half.
They cut saturated fat levels in half and the cholesterol levels went down.
Well, duh.
They could have swapped in Twinkies
and said snack cakes lower your cholesterol, or frosting or anything.
OK, so now that you know the trick,
let's go back to this study.
How are you going to get a high-fat cheese diet,
and a high-fat meat diet
to have anywhere near the same saturated fat level
as a diet with neither, unless...
Wait, don't tell me.
What, they added coconut oil or something to the other diet?
They added so much coconut oil and cookies
to the so-called low fat diet
that they were able to sufficiently raise the level of saturated fat
to cause a similar rise in cholesterol.
That's now you can make sure a cheese or meat-rich diet
look like it doesn't raise cholesterol.
That reminds me of the desperation
evident in this study that compared the effects
of dairy cheddar cheese to a nondairy cheddar cheese called Daiya.
Milk consumption has plummeted in recent years
as people have discovered plant-based alternatives
like soymilk and almond milk,
and now there's plant-based cheese alternatives?
What's the National Dairy Council to do?
How are you going to design a study that shows it's healthier to eat cheese,
design a study where cheese causes less inflammation than the vegan alternative?
They got their work cut out for them.
Daiya is no health food by any stretch,
but definitely three times less saturated fat than cow cheese.
So, I give up.
How could you possibly show more inflammation from Daiya?
Well, there is one fat that may cause more inflammation that milk fat: palm oil.
In fact, it may raise cholesterol levels
as much as trans-fat laden partially hydrogenated oil.
Yeah, but what, are you telling me they like slipped the Daiya group
some extra palm oil on the side?
Yes, can you believe it?
They compared cheese to Daiya plus palm oil,
so much extra palm oil that the vegan alternative meal ended up
having the same amount of saturated fat as the cheese meal.
That's like proving tofu is worse than beef by doing a study
where they compared a beef burger to a tofu patty stuffed with lard.
Oh, wait, the meat industry already did that, but at least
they had the decency to concede
that replacement of meat by tofu in the habitual diet
would probably not usually be accompanied by the addition of lard.
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