Full fat milk is back on the table. I’ve counseled many people over the years to switch from whole milk to 2% or lower. They commonly replied “If I have to drink that watered down stuff, I’d rather not drink milk at all.” Not a winning hand for either of us. Other than personal preference, all 3 milk varieties have the same ingredients and 13 essential nutrients including protein and calcium with added Vitamin A and D. It’s a great all-in-one package for bone health, muscle repair and immune function.
Historically, one’s dairy recommendation would have come down to it’s fat and calorie content along with personal health goals. If you were trying to lose weight, skim milk would have won out over whole milk by saving you 70 less calories. However, research now suggests that the fat content in whole milk keeps you fuller longer so you may be less apt to overeat or snack. Historically, if you were trying to lower your cholesterol or you had cardiovascular disease you would have been counseled to limit your saturated fat intake to no more than 20 grams per day. Three glasses of whole milk at 5 grams of saturated fat per cup, would have left you with little room beyond carrot and celery sticks. However, many retrospective studies have shown that dairy fat is not correlated with a higher risk of heart or vascular disease or type II diabetes.
So we find ourself in a paradox where full fat dairy is back on the table. Since this is a detour from past Dietary Guidelines recommendations, consult your provider or dietitian who will evaluate this recommendation in the context of your total health. Health behaviors such as frequenting fast foods restaurants, eating predominantly high fat meats and snacks, smoking, infrequent exercise and poor sleep are all inflammatory behaviors that would impact this dietary guideline. Keep an eye out for more research on this topic as it continues to evolve. Some health organizations still warn that high consumption of saturated fat in dairy can increase your risk for various diseases. The best approach in the meantime may be a blend of low and high fat dairy in addition to the many non-dairy plant alternatives.
Categories: Nutrition & Wellness
The Dietitian's Digest 
Leave a comment