Is Low-Fat Dairy Really Healthier Than Full-Fat Dairy? The Answer May Surprise You
New research busts the old myth that full-fat dairy is 'bad' for you
Key Takeaways
- Research found full-fat dairy didn't raise weight, body fat or blood sugar in a 12-week study.
- Low-fat dairy can cut calories while providing similar amounts of protein and key nutrients.
- Experts say added sugar may matter more than fat when choosing healthy dairy.
You’ve made it to the dairy aisle at your local grocery store. On the shelves, you see the same labels almost repeating: full-fat dairy, low-fat dairy and maybe even some plant-based alternatives like almond milk or soy milk. You’ve always been told full-fat is “bad” for you, but with each label claiming to be the healthiest, you’re not so sure anymore. New research and two registered dietitians provide an interesting perspective on the battle between full-fat dairy vs low-fat dairy and, spoiler, you might be able to use both to support your health.
The difference between low-fat dairy vs. full-fat
Not totally sure what sets fat-free or low-fat dairy apart from full-fat dairy products? Laura Isaacson, MS, RD, CDCES, CSOWM, FAND, CD, senior director, clinical dietetics at Vida Health, provides an explanation. “The difference between full-fat and low-fat dairy comes down to the fat content,” says Isaacson. “Full-fat dairy retains its natural fat level, while low-fat options have fat partially removed and skim/fat-free options have it nearly entirely removed.”
New research on full-fat and low-fat dairy
In a study published in The Journal of Nutrition, adults between the ages of 25 and 60 either had three servings of full-fat dairy, less than one serving of low-fat dairy or a plant-based dairy alternative daily for 12 weeks. They found those who had full-fat dairy daily did not have higher body weight, body fat, fasting glucose or A1C levels compared to those who had low-fat dairy or a plant-based alternative.
What explains these results? Isaacson says that calcium, milk proteins and live cultures all work in three different ways to support our health:
- Calcium in dairy binds to the fatty acids found in our digestive tract which ultimately decreases the amount of fat that gets absorbed into our bloodstream.
- Milk proteins such as casein and whey support blood vessel relaxation and improve how our body interacts with insulin.
- Yogurt, cheese and other foods like them contain compounds and live bacteria that lower inflammation, keep blood pressure in check and support gut health.
So is full-fat dairy just as healthy as low-fat dairy?
It depends on you and your goals. “For most healthy individuals eating a balanced diet, full-fat and low-fat options are practically interchangeable regarding short-term heart and metabolic markers,” says Isaacson.
Still, Isaacson says when it comes to people living with certain health conditions such as high LDL cholesterol or an established risk of heart disease, prioritizing fermented, low-fat and unsweetened soy options is the safest choice.
“If weight management is your focus, lower-fat options can be handy because they trim calories while keeping the protein and nutrients,” adds Lauren Manaker, MS, RDN, LDN, CLEC, founder of Nutrition Now.
“Because about 65 percent of dairy fat is saturated fat, removing it significantly lowers calorie levels while leaving micronutrients largely unchanged,” adds Isaacson. “A standard glass of whole milk contains roughly 149 calories and 7.9 grams of fat (4.6 grams saturated) compared to 83 calories and 0.2 grams of fat in a cup of fat-free milk.”
How to choose the healthiest dairy options
Regardless of whether full-fat or low-fat dairy works better for you and your lifestyle, there are general tips you should keep in mind when buying any dairy products to help ensure they support your health. Isaacson’s advice:
- Watch for added sugar: The largest differentiator in dairy food is added sugar—not fat content, says Isaacson. “Heavily sweetened yogurts, flavored milks and dairy desserts carry sugar loads that directly undermine the cardiometabolic benefits of dairy,” she adds.
- Prioritize fermented options: Isaacson recommends opting for products like kefir or yogurt. “Fermentation adds live probiotic cultures, bioactive peptides and structural benefits that yield measurable health outcomes regardless of fat content,” she explains.
- Look for protein-rich options: Keep an eye out for dairy products with calcium, vitamin D and protein and opt for options like strained or Greek Yogurt to help keep you full, says Isaacson.
- Skip unpasteurized milk: “Pasteurization eliminates dangerous pathogens without destroying essential nutrients and claimed health benefits of raw milk remain scientifically unproven,” explains Isaacson.
- Watch portion size: “The health benefits observed in clinical studies center around roughly three servings of dairy per day,” explains Isaacson. She adds that calorie-dense options like cream, high-fat cheeses and butter can lead to weight gain with bigger portions.
The bottom line on low-fat dairy vs. full-fat dairy
When it comes to nutrition, what’s right for one person may not be right for every person. In other words, while some people, such as those with high cholesterol, may need to be extra cautious when it comes to full-fat dairy, it doesn’t mean you can never have it. And if you prefer full-fat dairy, it doesn’t mean you’re harming your health by making that choice. It’s about choosing what works for you and your health goals.
“Choose your fat content based on your goals and taste preferences, whether that’s whole milk for creaminess or skim to keep calories lighter. Both deliver the same core nutrients, so you really can’t go wrong,” says Manaker.
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