Debunking Dairy Myths - Ask a Nutritionist

Transcript:

AMY: Welcome to Dishing Up Nutrition's midweek segment called “Ask a Nutritionist”. I am Amy Crum, a registered and licensed dietitian at Nutritional Weight & Wellness. Have you ever found yourself overwhelmed by all the options in the dairy section? Full fat yogurt, low fat milk, fat free cream cheese. If so, this episode is for you.

Is full fat dairy or low fat recommended?

On today’s show, we will be answering a listener's question. “Why do you recommend full fat dairy rather than low fat options?” Plus, we'll discuss why beneficial fats like dairy are crucial for our health. So, let's get started. We were often taught that fats, especially saturated fats, were unhealthy. For decades, people were taught that fat was the enemy.

I have so many clients that can't believe I'm telling them to skip their skim milk and start eating heavy cream and butter. But research now shows that beneficial fats, like those in full fat dairy products, such as cream cheese and full fat yogurt, play an essential role in health. They're part of a nutrient dense diet, especially when choosing minimally processed options, and provide a host of benefits.

Benefits of full fat dairy

For instance, full fat dairy contains healthy fats that help balance blood sugar levels and increase satiety, meaning you stay full longer after meals. These fats can also contribute to a slower release of energy, helping us feel steady and energetic throughout the day. As a nice added bonus, they also taste better than their low fat counterparts.

As we discuss the topics of fats, it's important to think about the role fat plays in our overall health. Fats are needed to absorb specific vitamins. These fat soluble vitamins, which are vitamins A, D, E, and K, are found naturally in dairy products. The fat in full fat dairy helps our body to absorb those fat soluble vitamins.

Vitamin D especially helps our bodies use calcium for strong bones and teeth, making it a perfect match with dairy's calcium. Without these healthy fats, our bodies miss out on the full nutritional impact of these vitamins. Think of fat as the vehicle delivering these essential nutrients right where we need them.

-----

​It might surprise you, but full fat dairy has other potential health benefits. Because there has been a divide in the medical community about this in the past, I'm going to give you some research that backs up why full fat dairy is beneficial.

First, full fat dairy may actually help with weight management. A 2016 study of over 18,000 women found that an increased intake of full fat dairy products was linked to a lower risk of weight gain over an 11-year period. Another study published in the American Journal of Nutrition, found that among 18, 438 women, those who consumed the most high fat dairy products lowered their risk of being overweight or obese by 8%.

Full fat dairy consumption has also been associated with a lower risk of type 2 diabetes. A study published in the journal, Circulation, found that people with higher levels of dairy fat byproducts in their blood had on average a 46 percent lower risk of developing diabetes over a 15-year period.

One reason full fat dairy might help with weight management is its effect on satiety. The fat content helps you feel full for longer. When people reduce their fat intake, often the replacement is sugar or carbohydrates, which can have worse effects on insulin and diabetes risk.

Full fat dairy does NOT increase risk of heart disease

Full fat dairy also doesn't seem to increase the risk of heart disease. A study published in the American Journal of Clinical Nutrition found that a diet rich in full fat dairy had no negative effect on blood pressure or cholesterol compared to a diet limited in dairy or rich in low fat dairy.

So, the key takeaway here is that food quality and nutrient balance matters more than just cutting fat. Full fat dairy also contains healthy compounds like omega-3s and conjugated linoleic acid, which may support a healthy heart. It's important to note that quality matters when we're talking about dairy. When shopping, opt for organic grass fed dairy products if possible.

Grass fed options often 3 fatty acids and other beneficial compounds. Go for plain, unsweetened versions of yogurt and milk to avoid added sugars and fillers. Full fat dairy that's minimally processed and free from additives gives you the full nutritional profile and maximum benefits.

What to avoid when it comes to dairy products

So, what should you avoid when it comes to dairy products? Stay away from products labeled low fat or fat free. These products are deficient in vitamins A and D. Since those are necessary vitamins for growth, energy, and learning, food manufacturers fortify or add in synthetic vitamin A and D to low fat dairy products, which are never as beneficial as real vitamins.

Additionally, when fat content is removed, sugars, stabilizers, and thickeners are often added to compensate for the lack of fat to improve flavor and texture. These additives can actually increase cravings and spike blood sugar. So while you're aiming to make a healthier choice, these processed versions don't offer the same satisfaction or nutrition as natural full fat foods.

From today's show, I hope you can see that beneficial fats in full fat dairy can be a valuable part of a balanced diet, supporting heart health, enhancing vitamin absorption, and providing lasting energy. The trick is choosing high quality whole foods. So the next time you're shopping, consider giving full fat options a try and notice how your body feels.

I hope you enjoyed today's discussion of full fat versus low fat dairy products and the importance of beneficial quality fats in our diet. Remember, even small changes can lead to big results when it comes to your health. Thank you so much for listening to Dishing Up Nutrition's “Ask a Nutritionist”. If you found this episode helpful, be sure to leave us a rating or review on your favorite podcast app so we can help even more people discover the connection between what they eat and how they feel.

And if you yourself have a nutrition question that you would like us to answer, I invite you to join our private Dishing Up Nutrition Facebook community. Just search Dishing Up Nutrition on Facebook. And then once you've joined, feel free to join the conversation and ask whatever questions are on your mind.

Join Our Dishing Up Nutrition Facebook Group