How Full-Fat Dairy Helps Keep You Lean

What Is the Full-Fat Dairy Paradox?

The full-fat dairy paradox suggests that if you opt for low-fat versions of dairy products, you are more likely to become obese and unhealthy compared to those eating full-fat versions. The paradox has caused lots of confusion about consuming dairy products. How does it make sense to eat low-fat dairy with the goal to stay lean, when it has the potential to make you unhealthy?

In order to make low-fat dairy products taste good, the fat has been replaced by sugar and other additives. Eating too much sugar is linked to weight gain, obesity, and other chronic illnesses like cardiovascular heart disease. Furthermore, replacing saturated fat with refined carbohydrates may pose a greater health risk, especially in association with type 2 diabetes and heart disease.

According to Dr. Kevin Campbell, a board-certified internist, and an internationally recognized cardiac specialist, when fat is reduced in the diet, individuals increase their intake of refined carbohydrates and sugar. Consuming too much sugar and refined carbohydrates is the driving force behind the bulk of our nation’s health problems, says Campbell.

Why Do We Believe Full-Fat Dairy Is Unhealthy?

The belief that full-fat dairy is bad for you stems from decades of research and old guidelines showing that saturated fats increase cholesterol levels.

According to Caroline Passerrello, MS, RDN, LDN, Spokesperson for the Academy of Nutrition and Dietetics, the 2010-2015 Dietary Guidelines for Americans recommend limiting saturated fat to <10 percent of total calories to maximize health benefits.

What Should I Believe About Full-Fat Dairy?

According to the British Heart Foundation, diets rich in saturated fats increase your LDL cholesterol (bad cholesterol in your blood), putting you at risk for heart attack or stroke. This may not be completely true, or at the very least too general of a statement, especially given more recent studies on the health benefits of dairy fat.

Nutrition expert Caroline Passerrello says there is current and emerging research that shows consuming full-fat dairy may actually help with weight management. A 2019 review of research suggests that full-fat dairy does not increase your risk of cardiovascular disease or diabetes. And There is no evidence suggesting that low-fat dairy products are better than full-fat dairy products for decreasing the risk for diabetes.

Current research also implies not all saturated fats are created equal. For example, one study examined saturated fat by food source comparing red meat to dairy.

Positive Dairy Facts and Nutrients

Dairy products have been a nutritional staple for thousands of years, and part of the official nutrition recommendations in many countries. They are a rich source of nutrients including calcium, protein, potassium, and phosphorus.

Dairy foods contribute 52% to 65% of your daily dietary intake of calcium and 20-28 percent of your protein requirement. This is especially important for bone health and muscle growth. Is it better to get these nutrients from eating full-fat dairy compared to lower-fat dairy options?

Dairy milk provides 18 of the 22 essential nutrients, including protein, calcium, vitamin D, vitamin A, magnesium, phosphorous, zinc, and B vitamins such as vitamin B12, riboflavin, pantothenic acid, and niacin. One cup costs about 25 cents, which makes this nutrient powerhouse affordable.

Why Eating Full Fat Is a Better Choice

Eating full-fat dairy is shown to provide essential nutrients difficult to obtain from low-fat or dairy restrictive diets. Dairy foods are nutrient-dense and without added sugars compared to lower fat versions. Remember, consuming too much sugar is shown to contribute to weight gain, obesity, and other health problems.

It also appears the dairy fat content reduces your risk of metabolic syndrome and obesity. A metabolic syndrome is a group of risk factors including high cholesterol, high blood pressure, high blood sugar, and being overweight that can increase your risk of heart disease and diabetes.

Eating full-fat dairy is shown to provide numerous health benefits including weight loss. Caroline Passerrello, MS, RDN, LDN, suggests consuming full-fat dairy in the context of a balanced meal pattern over time may provide an increase in satiety. This can lead to greater feelings of fullness and potentially less calorie intake overall, says Passerrello.

One study indicated that full-fat dairy has beneficial nutrients and other components for improved health. For example, milk proteins are shown to contain enzymes that inhibit fat cells. This inhibitory effect is said to potentially reduce obesity and high blood pressure.

Evidence Debunks Old Beliefs

Current studies have shed some positive light on the full-fat dairy paradox. Recent evidence doesn’t support the hypothesis that dairy fat contributes to obesity, metabolic disease, or heart problems.

One study published in the European Journal of Nutrition examined the relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease.

In fact, the majority of the research findings showed the opposite or no association to dairy fat and increased body fat. Findings also indicated high-fat dairy consumption within healthy dietary patterns doesn’t contribute to cardiovascular or metabolic disease.

A large cohort study including over 15,000 participants investigated the association of consuming dairy products with metabolic syndrome. The findings of this study suggest greater dairy intake, especially full-fat dairy products, may decrease the risk of metabolic syndrome in middle-aged and older adults.

A comprehensive review of numerous randomized control studies examined the impact of dairy foods and dairy fat on the cardiovascular and metabolic disease. Results indicated that there is no apparent health risk to consuming high-fat dairy products. The following key points were emphasized:

• The data does not support high-fat dairy products having a negative health impact on blood lipids and associated metabolic or cardiovascular disease.
• Data suggest that the combination of dairy bioactive peptides, minerals, and fat in dairy products is said to limit the cholesterol-raising effects of saturated fatty acids.
• Although further investigation is needed on how dairy consumption impacts inflammation, data from several studies indicate high-fat dairy has no effect on low-grade inflammation.
• Dairy consumption is shown not to have an impact on insulin resistance and glucose in the short term but may be beneficial in the long-term. More research is required.
• More research is required on how dairy consumption impacts blood pressure and vascular function.

Best Dairy Food Sources

There is enough evidence to suggest eating full-fat dairy can help keep you lean and healthy.

As with any nutrition plan, consuming the right portion size of any food is essential for optimal health. It’s also recommended to purchase organic dairy foods to avoid added hormones and antibiotics. The following are excellent full-fat dairy sources:

Butter

Butter is a dairy product containing 80 percent butterfat. Each 1 tbsp serving contains about 102 calories, .1 grams of protein, 0 grams of carbohydrates, and 12 grams of fat. Although not a good source of calcium, real butter contains short-chain fatty acids shown to reduce inflammation in the digestive system. Butter also contains essential vitamins and minerals.

Cheese

Full-Fat Cheeses (including cottage cheese) is a dairy food made from milk and available in an assortment of colors, flavors, and textures. The nutrient breakdown of cheese is highly variable and depends on the type of cheese.

Each 1 oz serving of cheddar cheese contains about 113 calories, 7 grams of protein, .4 grams of carbohydrates, 9.4 grams of fat, and 202 mg of calcium. Each 1-cup serving of cottage cheese contains about 222 calories, 25 grams of protein, 8 grams of carbohydrates, 9.7 grams of fat, and 187 mg of calcium.

Milk

Whole Milk – nutrient-dense along with a creamy taste and texture, whole milk provides a low-calorie drink with numerous health benefits. Each 8 oz. serving contains about 149 calories, 8 grams of protein, 11 grams of carbohydrates, 8 grams of fat, and 275 mg. of calcium.

Yogurt

Whole Milk Yogurt – more flavorful than non-fat versions, whole milk yogurt is a rich source of calcium and protein. Each 8 oz. serving contains about 140 calories, 8 grams of protein, 11 grams of carbohydrates, 8 grams of fat, and 275 mg of calcium.

Helpful Information and Resources

Caroline Passerrello MS, RDN, LDN, recommends being mindful of overall calories and total fat, including saturated fat intake if switching to full-fat dairy. The Academy of Nutrition and Dietetics has a direct link to locate and speak with a registered dietitian nutritionist in your area for an individualized meal plan.