This is why you should switch to full fat dairy

Recently, dairy products (particularly full fat yogurts, milk and cheese) have been scrutinized for its negative effect on heart health and cholesterol. For decades, we've been told that low-fat and non-fat dairy products are the cornerstones of a healthy diet. This belief stems from concerns about the potential negative effects of saturated fats on heart health. However, recent studies are turning the tables on how we view full-fat dairy products and their role in health overall.

Contrary to popular beliefs, most modern research does not point to a harmful relationship between full-fat dairy intake and cardio metabolic health (Hirahatake et al., 2020). There is little to no link between dairy intake and cardiovascular disease. Eating full fat dairy product are dissuaded because of the perceived negative impact of saturated fats on cardiovascular health. However, the science on whether dietary saturated fat intake leads to cardiovascular disease is far from settled (Hirahatake et al., 2020). Some studies even suggest an inverse relationship between dairy, especially yogurt, and the incidence of stroke and type 2 diabetes (Hirahatake et al., 2020). The role of odd chain fatty acids (OCFAs) found in dairy is also being investigated for their potential health benefits with OCFAs having a seemingly positive impact on cardio metabolic risk (Yu and Hu, 2018). The unique combination of nutrients and bioactive compounds in dairy may have neutral or beneficial effects on health (Kratz et al., 2013). The role of probiotics in dairy is also gaining attention for its possible health benefits (Comerford et al., 2021). Fermented dairy products have been found to counter seasonal allergies, relieving constipation in adults, reducing the duration of respiratory infections in adults and children, reducing anxiety and improving the immune system in HIV patients amongst others (Reid, 2015).

Removing the fat from dairy products makes them less filling leading to overindulgence of the natural sugars found in these products. In addition, low-fat and non-fat dairy is loaded with added sugars compared to its high fat counterparts which makes it more palatable. This increases sugar intake which has a detrimental impact on our health. With over 100 countries offering national food-based dietary guidelines, dairy's role in our diet is globally acknowledged (Comerford et al., 2021). These guidelines often emphasize dairy's contribution to essential nutrients like calcium, vitamin D, and protein (Comerford et al., 2021). However, the focus on single nutrients like saturated fat in dairy has led to varied and sometimes conflicting dietary advice. Guidelines suggesting that children should be eating low-fat and non-fat versions of dairy makes no sense if considering that eating full-fat dairy does not lead to increase in weight or cardio metabolic risk. Recent research highlights the potential benefits of full fat dairy, particularly milk, in muscle building, lowering blood pressure, reducing bad cholesterol, and even preventing tooth decay, diabetes, cancer, and obesity (Kratz et al., 2012).

Dairy products remain an essential part of our diet, providing key nutrients and health benefits. What is clear is that dairy, in its various forms, plays a complex role in our health, and more research is needed to fully understand its impacts. So next time you reach for that glass of milk or slice of cheese, remember that there's more to dairy than just calcium and fat – it's a whole food with a spectrum of health effects yet to be fully understood.

References

Comerford, K.B., Miller, G.D., Boileau, A.C., Masiello Schuette, S.N., Giddens, J.C. and Brown, K.A., 2021. Global review of dairy recommendations in food-based dietary guidelines. Frontiers in nutrition, 8, p.671999.

Hirahatake, K.M., Bruno, R.S., Bolling, B.W., Blesso, C., Alexander, L.M. and Adams, S.H., 2020. Dairy foods and dairy fats: new perspectives on pathways implicated in cardiometabolic health. Advances in Nutrition, 11(2), pp.266-279.

Kratz, M., Baars, T. and Guyenet, S., 2013. The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. European journal of nutrition, 52(1), pp.1-24.

Nguyen, P.K., Lin, S. and Heidenreich, P., 2016. A systematic comparison of sugar content in low-fat vs regular versions of food. Nutrition & diabetes, 6(1), pp.e193-e193.

O'Sullivan, T.A., Schmidt, K.A. and Kratz, M., 2020. Whole-fat or reduced-fat dairy product intake, adiposity, and cardiometabolic health in children: a systematic review. Advances in Nutrition, 11(4), pp.928-950.

Reid, G., 2015. The growth potential for dairy probiotics. International Dairy Journal, 49, pp.16-22.

Thorning, T.K., Raben, A., Tholstrup, T., Soedamah-Muthu, S.S., Givens, I. and Astrup, A., 2016. Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food & nutrition research, 60(1), p.32527.

Tunick, M.H. and Van Hekken, D.L., 2015. Dairy products and health: recent insights. Journal of agricultural and food chemistry, 63(43), pp.9381-9388.

Yu, E. and Hu, F.B., 2018. Dairy products, dairy fatty acids, and the prevention of cardiometabolic disease: a review of recent evidence. Current atherosclerosis reports, 20, pp.1-9.