Ask a Dietitian

There is a growing body of evidence challenging the recommendation to choose low fat dairy over full fat. For years, doctors and dietitians alike have been recommending choosing low fat dairy in order to reduce saturated fat and cholesterol intake. A new study published in the journal Circulation by researcher Mozaffarian found that the dairy fats in milk, yogurt and cheese may help protect against Type 2 Diabetes.

The study included 3333 adults beginning in the 1980’s and measured biomarkers of dairy fat in their blood. They tracked who developed diabetes and could tell how much dairy they were eating. Those who had the most dairy fat in their diet had a 46% lower risk of developing diabetes compared with those who ate the least. Other studies have shown an association with high fat dairy consumption and lower risk for obesity. Children who drink higher fat milk also tend to gain less weight over time.

It’s not clear what the mechanism is, whether the higher fat intake improves satiety or reduces carbohydrate intake or something more complex. Nevertheless, it seems reasonable to consider lifting the recommendation for low fat over full fat dairy in view of these results. More research is needed before we can say that full fat is better for your health. In the meantime, choosing higher fat dairy such as yogurt, especially unsweetened, milk and cheese can be part of a healthy diet.

Use full fat milk when making oatmeal or cream soups, try full fat yogurt such as Olympic Organic Plain (note the new label) for smoothies and with fresh berries. Try serving a bit less to keep the calories the same.