Why Low-Fat Diary Is Not The Healthy Choice?

After all, almost everyone I interact with on a regular basis (friends, family, coworkers, readers, etc.) is aware that red meat isn't bad, consuming cholesterol won't cause artery blockages and heart attacks, and whole grains aren't nutritious powerhouses.

Therefore, it always comes as a bit of a shock to me when I travel and discover that the general public still does not hold these opinions. For instance, I go often to drink a cup of coffee in the morning. Several folks in front of me will inevitably purchase non-fat lattes or other drinks of coffee with soy or skim milk added to them. Or when I see all those low-fat milk, yogurt, kefir, “vegan butter”, almond milk, and the like in the supermarket.

When I hear people ask for skim or non-fat milk, I can't help but wince. Why? Because new evidence strongly indicates the opposite, despite the fact that we have been taught for decades to believe that dairy fat is detrimental. Think about the following:

Full-fat dairy was either not related to obesity and metabolic disease at all or had an inverse relationship with these conditions, according to a meta-analysis of 16 studies. In other words, individuals with the lowest risk of obesity, diabetes, and cardiovascular disease consumed the most high-fat dairy items. [1]

After adjusting for other risk factors, higher levels of trans-palmitoleic acid in the blood are linked to healthier levels of blood cholesterol, inflammatory indicators, insulin levels, and insulin sensitivity. According to one study, those who had the highest blood levels of trans-palmitoleic acid were 60% less likely to acquire diabetes than those who had the lowest amounts. [2]

According to another study, those who consumed the most full-fat dairy products had a 69% lower risk of cardiovascular death than those who consumed the least. [3]

According to a Harvard School of Public Health study, women who consume two or more servings of low-fat dairy products per day, especially skim milk and yogurt, have 85% higher risk of experiencing infertility than those who consume less than one serving per week. [4]

How Full-Fat But Not Non-Fat Dairy May Prevent Disease?

As it turns out, some of the ingredients in high-fat dairy products, including butyrate, phytanic acid, trans palmitoleic acid, and conjugated linoleic acid, have been demonstrated to have positive benefits.

The colon's lining cells receive energy from butyrate, which also reduces gastrointestinal tract inflammation and may stop colonic germs from entering the circulation. In fact, butyrate has such potent anti-inflammatory properties that a group of patients with Crohn's disease experienced total remission after taking four grams of it daily for eight weeks. [5]

In animal studies, phytanic acid, one of the fatty acids found in dairy fat, has been proven to lower triglycerides, increase insulin sensitivity, and enhance blood sugar control. Another fatty acid in dairy fat, trans palmitoleic acid, was discovered to be linked to reduced triglycerides, lower fasting insulin, lower blood pressure, and a lower chance of developing diabetes in a study of 2,600 U.S. adults. [6]

A natural lipid called conjugated linolenic acid (CLA), which is included in dairy products may lower the risk of diabetes, cancer, and heart disease. [7]

The fat found in dairy products is also a good source of fat-soluble vitamins including retinol (active vitamin A) and vitamin K2, which are hard to find in other food sources.

Should We Even Be Eating Dairy Products?

Dairy does not, without a doubt, suit everyone. Some people are lactose intolerant or allergic to it, while others have severe lactose sensitivity. In those circumstances, dairy must be completely avoided or special measures must be taken to make it tolerable (such as fermenting milk to make yogurt or kefir, which contain less lactose).

But my point is that for those who can take dairy, there's really no incentive to pick low-fat or non-fat varieties—in fact, by doing so, you might be lowering or eliminating the benefits you would otherwise receive from consuming dairy products! Furthermore, I suppose the majority of folks will concur that full-fat dairy tastes far better.

Relearning to Consume Full-Fat Dairy

• A non-fat latté should be substituted with whole milk. Make your coffee at home and add some organic cream for the best results.

• Greek yogurt made from whole milk is preferable to non-fat Greek yogurt.

• Choose butter or ghee rather than margarine or one of those "fake" butter spreads manufactured with vegetable oils.

• Real cheese should be chosen rather than reduced-fat varieties.

• If you haven't had full-fat dairy products in a while, it could take some time for you to get used to the taste, but once you do, your body will thank you!

Send me your questions.

I am here to help.

Scientific References

[1] The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. Mario Kratz 1, Ton Baars, Stephan Guyenet. Affiliations expand. PMID: 22810464 DOI: 10.1007/s00394-012-0418-1

[2] Trans-Palmitoleic Acid, Metabolic Risk Factors, and New-Onset Diabetes in US Adults. Dariush Mozaffarian, MD DrPH, Haiming Cao, PhD, Irena B. King, PhD, Rozenn N. Lemaitre, PhD MPH, Xiaoling Song, PhD, David S. Siscovick, MD MPH, and Gökhan S. Hotamisligil, MD PhD.

[3] Dairy Fats and Cardiovascular Disease: Do We Really Need to Be Concerned? Ronan Lordan,1 Alexandros Tsoupras,1 Bhaskar Mitra,2 and Ioannis Zabetakis1. Published online 2018 Mar 1. doi: 10.3390/foods7030029

[4] 2007 May;22(5):1340-7. doi: 10.1093/humrep/dem019. Epub 2007 Feb 28. A prospective study of dairy foods intake and anovulatory infertility. J E Chavarro 1, J W Rich-Edwards, B Rosner, W C Willett. Affiliations expand. PMID: 17329264 DOI: 10.1093/humrep/dem019

[5] 2005 Nov 1;22(9):789-94. doi: 10.1111/j.1365-2036.2005.02639.x. Oral butyrate for mildly to moderately active Crohn's disease. A Di Sabatino 1, R Morera, R Ciccocioppo, P Cazzola, S Gotti, F P Tinozzi, S Tinozzi, G R Corazza. Affiliations expand. PMID: 16225487 DOI: 10.1111/j.1365-2036.2005.02639.x

[6] 2013 Feb;52(1):1-24. doi: 10.1007/s00394-012-0418-1. Epub 2012 Jul 19. The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease Mario Kratz 1, Ton Baars, Stephan Guyenet. Affiliations expand. PMID: 22810464 DOI: 10.1007/s00394-012-0418-1.

[7] 2011 Jul;2(4):332-54. doi: 10.3945/an.111.000521. Epub 2011 Jun 28. Effects of ruminant trans fatty acids on cardiovascular disease and cancer: a comprehensive review of epidemiological, clinical, and mechanistic studies. Sarah K Gebauer 1, Jean-Michel Chardigny, Marianne Uhre Jakobsen, Benoît Lamarche, Adam L Lock, Spencer D Proctor, David J Baer. Affiliations expand. PMID: 22332075 PMCID: PMC3125683 DOI: 10.3945/an.111.000521.