That’s true. Milk has a positive effect on the body.
Milk and other dairy products provide essential nutrients for the body and its functions, including protein, calcium, potassium, phosphorus, and vitamins A, D, and B12.
But on the other hand, some dairy products also contain saturated fat. Saturated fats can raise low-density lipoprotein (LDL) cholesterol, which increases the risk of heart disease. However, recent research suggests that eating milk, cheese, and yogurt, regardless of fat content, is not directly associated with increased risk of heart disease or stroke.
This doesn’t mean you should cook with butter at every meal and not worry about your cholesterol levels. However, you can be more flexible when choosing the fat level of your milk, cheese, and yogurt options. Here we provide an overview of current research and important points to consider when choosing between whole, low-fat, reduced-fat, and fat-free dairy products.
Some full-fat dairy products may not be as bad for your heart as previously thought
Cardiovascular disease (CVD) is the number one cause of death in the United States. Research shows that saturated fat can increase blood levels of LDL cholesterol, commonly referred to as “bad” cholesterol. High LDL cholesterol levels can increase your risk of heart disease and stroke.
The main reason national health agencies began recommending low-fat or fat-free dairy products was to meet the recommendation to limit saturated fat to less than 10% of total daily calories. This recommendation is based on the assumption that saturated fat is directly or indirectly associated with heart disease.
However, the latest research shows that this is not always the case. Research from the United States and abroad suggests that full-fat milk, cheese, and yogurt may not be as harmful to heart and blood vessel health as previously thought.
For example, researchers compared dairy intake with CVD and stroke rates in a large adult cohort in France. The analysis showed that despite being a major dietary source of saturated fat, consumption of full-fat dairy products was not associated with risk of heart disease or stroke. Additionally, fermented full-fat cheese and yogurt were associated with a lower risk of stroke.
A 2023 review with more than 1,400 participants found little evidence that high intake of dairy products, including full-fat dairy products, raises blood pressure or cholesterol. Another review showed that red meat and butter were associated with an increased risk of heart disease, while cheese and yogurt were associated with a lower risk.
The researchers also analyzed data from the Prospective Urban and Rural Epidemiology (PURE) study of nearly 148,000 adults from 21 countries. They concluded that diets higher in fruits, vegetables, nuts, legumes, fish, and dairy products (including full-fat dairy products) were associated with lower CVD and mortality rates in all regions of the world. I did.
what happened?
Dairy, saturated fat, cholesterol, heart disease: It’s complicated.
Some of the confusion regarding the effects of full-fat dairy products on cardiovascular health is due to the limitations of available research. It is difficult to conduct long-term randomized controlled trials (RCTs) that directly test the effects of dairy products on heart health. However, there are several short- and medium-term RCTs that suggest that consuming whole milk dairy products may not increase LDL cholesterol.
Many reviews of dairy intake analyze the dietary habits of groups of people and compare what happens to their health over a period of time, but this does not prove causation.
Kayla M. Lara Breitinger, MD, a Mayo Clinic cardiologist, agrees that more research is needed. “The relationship between dairy products and heart health is complex, and current literature is based on large retrospective and prospective observational studies.” “This is difficult to predict, especially considering that diet as a whole has a net impact on overall health.”
Whole foods are mixtures of nutrients, minerals, and numerous compounds that have complex effects on health and disease, a concept known as the “food matrix.” For example, it is well-documented that saturated fat increases the level of bad cholesterol in the blood. But that doesn’t tell the whole story. Saturated fats also increase levels of high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol. Additionally, there is evidence that HDL cholesterol may protect the heart from certain diseases.
Additionally, whole milk dairy products contain more than 400 unique fatty acids, not just saturated fat. This complex matrix may be one reason why some studies show a neutral or beneficial association between whole milk dairy intake and heart disease.
How to choose full-fat, reduced-fat, low-fat, and fat-free dairy products
Dr. Lara-Breitinger explains that it’s important to consider your overall pattern of heart-healthy eating, rather than targeting individual foods. “Yogurt contains saturated fat, but when you add live active cultures, you also get much better nutrients like calcium, protein, and probiotics,” she says.
Most nutrition experts agree that dietary fat has a place on the table. Katherine A. Zeratsky, RDN, LD, a registered dietitian at the Mayo Clinic, says that helping patients make healthy choices when it comes to dairy products involves considering individual differences, preferences, and health goals. point out that it is important.
In general, “full-fat dairy products have a place in a healthy diet and lifestyle,” says Zeratsky. “But only in the context of how much saturated fat you consume.”
Common foods that contain saturated fat include:
- Meats such as beef, lamb, pork, and chicken, especially those with skin.
- lard.
- Dairy products such as butter and cream.
- Whole milk or 2% milk, cheese, yogurt.
- Oil from coconut, palm kernel, or palm kernel.
Foods that combine meat and dairy products, such as sandwiches, burgers, tacos, and burritos, are common sources of saturated fat. The same goes for buttery baked goods, full-fat ice cream, and other desserts.
The Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10% of your daily calories. To find out what that means for you, multiply the number of calories you consume per day by 10%.
If you eat 2,000 calories a day, you shouldn’t get more than 200 calories from saturated fat. There are 9 calories in 1 gram of fat, which equates to 22 grams of saturated fat per day.
Keep in mind that everyone responds differently to dietary fat intake. Some people are hyper-responders. This means that eating saturated fat increases your LDL cholesterol at a higher rate. The American Heart Association recommends that people who need to watch their cholesterol or lower their cholesterol aim for a dietary pattern that gets 5% to 6% of their calories from saturated fat. Masu.
The nutrition facts label on packaged foods lists the amount of saturated fat per serving. Pay attention to the amounts listed on the label.
Weight and obesity considerations
An important aspect when evaluating full-fat dairy versus low-fat, low-fat, or non-fat dairy is the effect on weight gain. The global increase in obesity rates in both children and adults is associated with cardiovascular disease and many comorbidities such as type 2 diabetes, high cholesterol, and hypertension. Even a small amount of weight gain is an independent risk factor for heart disease.
On the other side of the weight debate, Zeratsky says: “Protein and fat affect satiety. We know that’s important for managing hunger.” Consuming yogurt and dairy products that are high in fat content and protein Keeps you feeling full for a long time. Feeling full makes you eat less, reducing your overall calorie intake and helping you manage your weight.
Several studies have shown that dairy consumption is associated with lower body mass index (BMI). BMI is a screening method that determines your weight category (underweight, healthy weight, overweight, obese). Having a BMI that is too low or too high can lead to health problems. Additionally, there is increasing evidence that whole milk dairy intake may not be associated with weight gain.
Ffocus on fermentation
Fermented dairy products such as yogurt and kefir that contain live active cultures support healthy bacteria in the gut. These “good” bacteria help manage cardiovascular risk factors, lower blood sugar levels, and regulate insulin levels.
A 2019 study showed that fermented dairy products, such as yogurt and cheese, may help reduce weight gain and body fat, lowering the risk of CVD and type 2 diabetes. Fermented dairy products are also a good source of vitamin K, which has been shown to reduce the risk of heart disease. Another benefit is that the fermentation process reduces the amount of lactose, so even people who are sensitive to lactose may have a better tolerance for fermented dairy products.
When choosing fermented foods, choose yogurt, kefir, and other dairy products labeled as containing “live, active cultures.”
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As with most dietary advice, the answer is not a simple yes or no when it comes to eating whole dairy, low-fat dairy, low-fat dairy, or fat-free dairy.
Some current evidence suggests that milk and some types of dairy products have neutral or beneficial effects on cardiovascular disease outcomes, regardless of fat content. . Additionally, fermented dairy products containing active cultures, such as yogurt, kefir, and some types of cheese, may have a neutral or positive impact on heart disease and stroke.
People with heart disease, high cholesterol, and other related risk factors should limit their intake of saturated fat and follow the advice of a medical professional. People without such symptoms may be able to enjoy full-fat dairy products as part of a heart-healthy diet and lifestyle.
