Calcium and Dairy Products

Weight-conscious people have often shied away from dairy products for fear of weight gain. Many, however, have changed their opinion in recent years because dairy products are high in calcium, and recent evidence suggests that calcium intake might have benefits for weight regulation. A current area of interest, and controversy, among dieters and researchers alike is the potential association between increased intake of dietary calcium and decreased body weight and improvements in body composition (fat vs. lean). In numerous studies, calcium intake has been negatively associated with body weight, body mass index (BMI; weight corrected for height), and body fat in both adults and children.

Additional studies have found a negative relationship between calcium intake and the odds of being obese, waist circumference, and abdominal adipose tissue. Recent evidence also suggests that calcium may aid in weight loss maintenance. Interestingly, dietary calcium from food sources such as dairy products [Page 105]has been found to be more effective for weight control than supplemental calcium.

Calcium Controversy

Despite research revealing the calcium might have beneficial effects for weight regulation, many scientists are not convinced. Several studies supporting calcium claims have been funded by the National Dairy Council and resulted in patents related to the use of calcium for weight loss. These potential conflicts of interest do not invalidate results from this body of research; however, attempts to replicate many of the original findings have met with mixed results. Several recent studies of calcium, in both adults and children, have revealed no effects of dietary or supplemental calcium on body weight, BMI, or body composition. The debate currently continues with staunch advocates on both sides.

Calcium in Relation to Caloric Intake

As caloric intake increases, people tend to ingest a greater variety of foods, many containing dietary calcium. With the same amount of energy expenditure, increasing caloric intake increases body weight. However, although not unequivocal, much of the calcium literature suggests that increasing dietary calcium intake may oppose the effects of greater caloric intake. This means that dietary calcium and caloric intake may be positively correlated with one another, but might have opposing effects on how they influence body weight. Further research is necessary before definitive conclusions can be drawn.

Dairy and Dieting

Regardless of whether they contribute to weight loss, dairy products such as milk, cheese, and yogurt [Page 106]contain essential nutrients, protein, zinc, B-vitamins, and calcium, which has well known benefits for the prevention of osteoporosis. Cutting out these foods due to fat content may be more harmful than beneficial.

The benefits of calcium from milk: In a variety of studies, calcium has been shown to be associated with lower body weight, body fat, and body mass index, and calcium intake may assist in maintaining weight loss.

Cutting out calcium-rich foods, such as these fine cheeses, above, may cause more harm than benefit in pursuing a diet.

In addition, no- and low-fat dairy options are readily available providing the same, or more, nutrients than their full-fat counterparts. Given the nutrient content, possible anti-obesity effects, and relative safety of low-fat dairy products, there is no convincing scientific evidence to exclude these foods while dieting.

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