This post was written by Thomas Arend, RD, LD at Parkview Health.
Groceries such as milk, cheese, yogurt, and ice cream make up a large part of the American diet. While plant-based alternatives are growing in popularity, dairy consumption continues to increase, and so does confusion about the true nutritional benefits of these products. No wonder dairy products, rich in protein, calcium, phosphorus and potassium, are often recommended as part of a healthy diet. But questions about full-fat and low-fat versions still remain. This article introduces some of the research behind the fat content and health effects of dairy products, allowing you to make more informed decisions about what goes into your body. The purpose is that.
What major organizations are saying…
A look at current recommendations from large health organizations and government agencies regarding dairy fats and health reveals similar findings.
“Move to low-fat or fat-free milk and yogurt” – USDA, MyPlate
“For adults, choose 2 to 3 servings of non-fat or low-fat dairy products.” – American Heart Association
An article on the Academy of Nutrition and Dietetics’ website Eatright.org references the USDA’s MyPlate to recommend low-fat and fat-free dairy products. The Centers for Disease Control and Prevention (CDC) also agrees with the USDA’s low-fat/non-fat dairy recommendations. If you’ve ever been educated by a registered dietitian, you’ve probably been recommended low-fat or non-fat dairy products, as all of the handouts provided by the academy recommend low-fat dairy products.
According to research results…
In 2019, the Harvard School of Public Health published a new opinion stating: “To the surprise of many, research in the 2000s ignored these long-standing guidelines and suggested that full-fat dairy products may be just as healthy as low-fat dairy products. We’re urging scientists to take a closer look at all dairy products.”
Their research resulted in the creation of the Harvard School of Public Health’s Healthy Eating Plate. This is USDA’s version of his MyPlate, but it’s missing one of his very large food groups: dairy.
Additionally, if you search deep inside the Academy of Nutrition and Dietetics website, past the professional login, you will find the following statement: “Low certainty of the evidence indicates that various dairy products are not associated with increased risk of cardiovascular disease.”
These professional organizations’ statements bring further nuance to the nutritional value of dairy products and their role in our daily diets.
So?
So why is there a gulf between these medical and research institutions? Recommendations for low-fat and fat-free dairy products are largely based on the widely accepted theory that dietary intake of saturated fat causes heart disease. It is based on the diet-heart hypothesis. Since the majority of milk fat is saturated fat, reducing milk fat fits conveniently into the diet-heart hypothesis.
The problem is that much of the research doesn’t support this. Study after study has found that low-fat dairy products do not improve results. It may be the opposite, that high-fat dairy products improve results. Certain results from several large studies indicate that consumption of full-fat dairy products is not associated with obesity. Additionally, research has shown that full-fat dairy products are not associated with increased cardiovascular risk, and that full-fat fermented dairy products, such as yogurt and cheese, may be associated with decreased cardiovascular risk. It is suggested. Finally, studies have shown that consumption of full-fat dairy products is not associated with increased mortality compared with low-fat or non-fat dairy products.
If this study is true, you’re probably wondering why guidelines still recommend low fat. If research is ocean waves, guidelines are slowly eroding and changing coastlines. One study might not make a big difference, but as more studies are done, that might change. Large organizations resist change, especially in areas as sensitive and difficult as nutrition. It’s important to do your own research and be curious about the food you’re putting into your body. Pay attention to how certain ingredients make you feel and read the latest research to make the right decision for you and your family.
For more articles like this, check out the Nutrition & Recipes section of our blog, and the Parkview Dashboard.
