The scientific community revises its stance on the benefits of dairy consumption

In the ongoing scientific discussion about fat in dairy products, such as milk, cheese, and yogurt, a shift in perspective is emerging. For decades, the public has been advised to opt for fat-free or low-fat dairy options due to concerns about saturated fat. However, recent studies suggest that this advice may not be as straightforward as previously thought, and full-fat dairy products might offer certain benefits.

Advantages of Full-Fat Dairy Products

Weight Management and Metabolic Health

Several large, prospective observational studies, such as the Pooling Project of Cohort Studies on Diet and Cancer, show that the consumption of full-fat dairy products is not associated with increased risks of overweight or obesity. In some cases, a lower risk for obesity has been observed.

In the PURE-Study (Prospective Urban Rural Epidemiology), a higher consumption of full-fat dairy products was linked to a reduced risk for metabolic syndrome and Type 2 diabetes compared to reduced-fat products.

Despite the higher content of saturated fats, some meta-analyses, like the one published in BMJ Open 2018, found that full-fat cheese and yogurt are not associated with an increased risk for heart disease.

Nutrient Satiety and Appetite Regulation

Full-fat dairy products are more nutrient-dense and can promote satiety through their lower insulin response, their content of bioactive lipids, and their creamy consistency. This could help in consuming fewer calories overall.

Microbiome and Inflammation

Some studies suggest that full-fat yogurt may have positive effects on the gut microbiome, which in turn may improve overall health. Additionally, full-fat dairy products have been linked to lower inflammation markers, indicating a potential protective effect.

Potential Mechanisms

Why might full-fat milk, cheese, and yogurt offer advantages?

Complex Nutrient Matrix: Milk fat contains many bioactive fatty acids (such as conjugated linoleic acid CLA, butyrate), which can have positive metabolic effects.
Minimal Processing: Reduced-fat products are often more processed and contain added substances like sugar or starch to improve taste and consistency.
Hormonal Effects: Milk fat can influence the production of certain satiety hormones.

Conclusion

According to current studies, at least full-fat dairy products are at least as good – if not better – than their reduced-fat counterparts when it comes to risks for overweight, metabolic syndrome, and Type 2 diabetes. The traditional dogma "Less fat is better" is increasingly being questioned. However, it is essential to consume dairy products as part of a balanced diet.

Recommendation: If individual preferences and tolerance allow, the deliberate consumption of full-fat dairy products can be part of a healthy diet – especially if these products are natural and free from additives.

Sources (Examples, 2018–2024): - PURE-Study (Lancet, 2018) - Pooling Project of Cohort Studies (Am J Clin Nutr) - Systematic Reviews in BMJ Open, Advances in Nutrition - Clinical Trials regarding Satiety and Metabolism

Note: The study landscape is not conclusive, and not everyone reacts similarly to milk fat. People with specific conditions (such as high cholesterol) should seek individual advice.

Furthermore, it's expected that the Trump administration will unveil new dietary guidelines later this month, which may upend long-held advice on whole milk and full-fat dairy products. Health Secretary Robert F. Kennedy has promised to end the "attack on whole milk, cheese, and yogurt" and give these foods new prominence in the forthcoming guidelines.

Frank Hu, chair of the department of nutrition at the Harvard T.H. Chan School of Public Health, agrees there still aren't clear answers regarding the benefits of full-fat dairy. However, some researchers, like Richard Bruno, a professor of human nutrition at the Ohio State University, who has authored numerous studies on the topic, argue that once you dig into the data, the rationale for an across-the-board recommendation to favor skim milk and low-fat dairy quickly falls away.

Benoît Lamarche, who directs the Nutrition, Health and Society Center in Quebec and is a professor at Université Laval, pulled together leaders in the field of nutrition last year to pore over the evidence on dairy fat and its link to cardiometabolic health. Lamarche's conclusion was that the evidence is showing that full-fat and low-fat dairy have the same effect on health, and the evidence is of low quality.

Cheese is the leading source of saturated fat in the American diet. Bruno hypothesizes that certain bioactive components in the milk fat membrane like phospholipids may alleviate any putative risks associated with higher intake of saturated fat. Another study found that drinking whole milk outperformed skim milk when it comes to raising HDL, or "good" cholesterol, in 18 adults in Europe.

While some recent trials examining higher-fat dairy products show promise, it is premature to have a one-size-fits-all recommendation that consumers should favor full-fat dairy over non-fat. Lamarche argues that the argument against full-fat dairy is largely circumstantial and that we need to stop distracting people with the recommendation to favor low-fat dairy.

A small trial found that participants who followed the DASH diet and substituted high-fat dairy had comparable improvements in blood pressure as those who ate low-fat dairy, and better blood lipid levels. Hu argues that the bigger problem is that Americans are mostly consuming dairy products in the form of unhealthy foods like pizza, burgers, and sandwiches.

It's important to note that the scientific advisory committee that provides guidance for the federal government on the 2025 dietary guidelines decided not to change the existing recommendations in support of low-fat milk. Despite this, the new guidelines may still upend long-held advice on whole milk and full-fat dairy products. The debate is far from over, and more research is needed to fully understand the complex relationship between dairy fat and health.