Key takeaways:
Experts used to think non-fat milk was better for you than whole milk. But newer research about full-fat dairy reveals that it may actually be better for your health in certain ways.
Eating full-fat dairy doesn’t increase your risk for heart disease. In fact, full-fat dairy is linked to a lower risk for diabetes and may help with maintaining a healthy weight.
Drinking whole milk and eating full-fat dairy may help you feel full for longer and absorb more nutrients from your meal. But it’s important to pay attention to the amount of saturated fat that you’re having.
For decades, experts recommended low-fat dairy and non-fat milk over full-fat dairy and whole milk for weight management and overall health. But it turns out that there may be more benefits to full-fat dairy than meets the eye.
Here we bring you the important details of the most recent research.
Are full-fat dairy and whole milk actually healthier than non-fat options?
Full-fat dairy and whole milk aren’t as bad for you as once thought. In fact, full-fat dairy may be healthier than low-fat and non-fat options.
In terms of nutrition, whole milk and non-fat milk have similar protein and carbohydrate content. The biggest difference is that whole milk has more calories and fat — including saturated fat.
Over the years, saturated fat has been linked to an increased risk for heart disease and stroke. However, newer research suggests that this may not be the case for dairy fat. In fact, it’s possible that some full-fat dairy foods might actually be healthier for your heart and weight management. And they may have some other benefits, too.
How milk fat affects your health
Choosing which dairy foods are best for you will depend on your current health conditions and nutrition goals. Below, we go through how milk fat — and the dairy products made from it — affects different aspects of your health.
Milk fat and cardiovascular disease
Overall, it appears that neither full-fat nor low-fat dairy is harmful for heart health. In fact, studies show dairy is linked to better heart health. And a recent study of over a million people showed that higher intake of dairy products decreased the risk of early death and death from heart disease. Whether the dairy is full-fat or low-fat doesn’t seem to make a difference.
One study looked at people who ate low-fat dairy, full-fat dairy, or no dairy at all. The researchers found no difference in cholesterol or blood pressure between the three groups.
It’s possible that the type of dairy food you eat matters more than just the fat content. Yogurt and cheese, in particular, are linked to better heart health, even when they’re full-fat. These fermented types of dairy food may have other qualities that affect how they influence the body.
Milk fat and weight gain
Whole milk and full-fat cheeses have more calories compared to non-fat options. So, you might expect that those extra calories and fat will cause more weight gain than eating low-fat dairy would. But research studies tell a different story.
In a review of 16 studies looking at high-fat versus low-fat dairy consumption, 11 of the studies found that high-fat dairy consumption actually correlated with a lower body mass index (BMI). And the other studies found that eating full-fat dairy had no effect on weight.
So, what’s happening here? There's clearly more to the picture than calories alone. The benefits of dairy fat for weight loss may be related to the probiotics in fermented dairy foods. Or that it helps you feel more full and satisfied after eating it. Plus, healthy fat is an important part of a balanced diet that nourishes the body.
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Milk fat and diabetes
High-fat dairy may also help stabilize blood sugar. For people with diabetes, research on full-fat dairy shows some possible health benefits. But this is still a matter of debate.
Some studies suggest that full-fat dairy is linked to a lower risk of developing prediabetes or diabetes and specify that only full-fat dairy is helpful. Other studies suggest that low-fat dairy can also help protect against diabetes.
So, the only safe thing to say is that there are no clear conclusions on how milk fat content impacts blood sugar. The American Diabetes Association still recommends low-fat dairy as a general guideline for people with diabetes. This recommendation is also part of a larger strategy to decrease total saturated fat intake.
Milk fat and dementia
Healthy fats are an important part of the best diets to prevent dementia. But a recent study of nearly 30,000 people, who were followed for 25 years, found that high-fat cheese and high-fat cream was associated with a lower risk of multiple types of dementia.
It’s important to note that there still isn’t research on milk fat and dementia risk. And in general, high saturated fat intake is associated with higher dementia risk. So, we still don’t know if milk fat is an exception to this rule.
Milk fat and fertility
Women looking to improve their fertility may find it beneficial to incorporate higher-fat dairy into their diet. One study showed that over an 8-year period, women who consumed high-fat dairy were less likely to have an irregular menstrual cycle.
In most research, saturated fat is still associated with a negative effect on fertility. So, women trying to conceive should be mindful of their overall saturated fat intake.
Other benefits of whole milk and full-fat dairy
There are a few other potential benefits of full-fat dairy:
Satiating power: The extra fat in dairy may provide satiating power, meaning it keeps you fuller for longer. This may support weight management, energy levels, and mood.
Nutrient absorption: Many vitamins — like vitamins A, D, E, and K — need fat to be absorbed. So, consuming more fat could help you absorb more essential nutrients.
Fatty acids: Dairy isn’t as high in omega-3s as foods like salmon. But you can still get some of this anti-inflammatory fat from milk and cheese, especially the organic and grass-fed kind.
Is non-fat milk and low-fat dairy bad for you?
In short, no. The evidence doesn’t suggest that low-fat dairy is “bad” for you. Low-fat dairy is still relatively low in glycemic index, which is good for healthy blood sugar levels. For example, one study showed that low-fat dairy consumption can decrease the risk for insulin resistance, a condition that can lead to diabetes. And a handful of studies also found that low-fat dairy appears to reduce the risk for developing cardiovascular disease.
As with many foods, there are pros and cons to having low-fat and full-fat dairy. Low-fat dairy is often recommended because it’s lower in calories, which can help create a calorie deficit. But more research is needed to understand whether low-fat or full-fat dairy is most helpful for regulating weight.
What to consider when choosing whole milk and full-fat dairy products
If you want to try switching to whole milk and other full-fat dairy products, having the recommended two to three servings per day can be a nutrient-dense way to meet your daily protein needs. But there are a few things to consider when making the swap:
The type of dairy: Not all dairy products are created equal. Fermented dairy, like yogurt and cheese, have additional benefits for gut health and digestion. To reap the most benefits, have a variety of dairy products, instead of eating just one type.
Your whole diet: If you replace low-fat dairy with the full-fat version — but don’t make any other changes to your diet — it could affect your calorie intake. This may be a good thing for those looking to increase calories, like athletes and women who are pregnant or breastfeeding. Others may choose to limit full-fat dairy to one serving per day.
Sugar content: Dairy products, like flavored milks and yogurt, may contain added sugar. The food label will differentiate added sugar from the natural sugars that are present in these foods.
Frequently asked questions
Whole milk and non-fat milk have similar amounts of protein. One cup (8 oz) of milk contains about 8 g of protein.
One cup (8 oz) of whole milk contains about 300 mg of calcium. This is around 25% of the daily recommended amount of calcium for most adults.
Yes, non-fat milk still has a small amount of cholesterol — about 5 mg to 7 mg per cup. But most of the fat, including saturated fat, has been removed.
Whole milk and non-fat milk have similar amounts of protein. One cup (8 oz) of milk contains about 8 g of protein.
One cup (8 oz) of whole milk contains about 300 mg of calcium. This is around 25% of the daily recommended amount of calcium for most adults.
Yes, non-fat milk still has a small amount of cholesterol — about 5 mg to 7 mg per cup. But most of the fat, including saturated fat, has been removed.
The bottom line
Full-fat dairy is a nutritious option that can fit into a healthy, balanced diet. To maximize the benefits of full-fat dairy, opt for variety. And make the majority of your dairy servings the no-sugar-added variety. Consider your goals and taste preferences, as well as how often full-fat dairy fits into that equation.
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References
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