For decades, many of us grew up hearing the same advice: choose low fat or skim milk and avoid full fat dairy to protect your heart. But as science evolves, that long-standing guidance is being reexamined. With new dietary guidelines expected to arrive soon, the conversation about what kind of dairy does a body good has become more relevant than ever.
The Changing Story of Dairy and Health
For years, low fat and fat-free options were promoted as the healthy choice. Whole milk, cheese, and yogurt were often sidelined, blamed for their saturated fat content. Yet, researchers are now questioning whether this decades-old advice truly reflects the best path for our health. Health Secretary Robert F. Kennedy recently suggested it’s time to stop the “attack on whole milk, cheese and yogurt” and give these foods a fairer place in the spotlight.
Why Was Low Fat Dairy Favored for So Long?
The push for skim milk and low fat dairy started with concerns about heart health. Since saturated fat was believed to increase cholesterol and heart disease risk, the logic seemed simple: cut the fat to protect your heart. But reality has proven more complicated. Cheese, for instance, remains the leading source of saturated fat in many diets, yet studies do not show a consistent, strong link between full fat dairy and heart disease.
What Does Science Say Now About Dairy Fat?
Recent studies reveal that saturated fat in dairy does not behave the same way as saturated fat from other sources. Research led by Richard Bruno, professor of human nutrition at Ohio State University, suggests that the relationship between dairy fat and heart disease is far less direct than once thought.
Benoît Lamarche, from Université Laval in Quebec, reviewed existing research and found little strong evidence that low fat dairy does is healthier than full fat. In some studies, participants consuming whole milk or full fat yogurt showed neutral or even positive effects on blood lipids and blood pressure when compared to low fat options.
Does Full Fat Dairy Offer Benefits?
Surprisingly, yes, at least in certain situations. One study found that participants following the DASH diet who included high fat dairy had similar improvements in blood pressure as those consuming low fat dairy, with some showing better cholesterol profiles. Another European study showed that whole milk increased HDL (“good” cholesterol) more than skim milk did.
However, not all dairy fat is created equal. Butter, for example, tends to raise cholesterol levels more negatively compared to cheese, which provides protein, calcium, and other beneficial compounds.
Cheese, Yogurt, and Milk: Should We Choose Full Fat or Low Fat?
Cheese has been linked with a lower risk of stroke in observational studies, while yogurt is strongly associated with preventing Type 2 diabetes. Yet, these benefits span across different fat types. For milk, evidence remains inconclusive, and experts caution against declaring one version universally superior.
Frank Hu, professor of nutrition at Harvard, emphasizes that the bigger problem is how Americans consume dairy does, often as part of pizza, burgers, and processed foods high in sodium and refined carbs.
Practical Advice: What Kind of Dairy Does a Body Good?
The answer may not be about fat content alone. It’s about moderation, balance, and how dairy fits into your overall eating pattern. Whether you choose whole milk or low fat yogurt, both can have a place in a healthy diet, especially when they replace refined sugars and processed snacks.
FAQs About What Kind of Dairy Does a Body Good
- Is full fat dairy healthier than low fat dairy does ?
Current research shows little difference in their impact on heart health when consumed in moderation. - Does whole milk raise cholesterol more than skim milk?
Some studies show whole milk may increase HDL (“good” cholesterol), while the impact on LDL (“bad” cholesterol) is less clear. - Should children drink full fat milk?
For children under two, full fat milk is recommended for brain development, but older children can safely consume either depending on their overall diet. - Is cheese bad for your heart?
Cheese, especially when consumed in moderate portions, may actually be linked to lower stroke risk compared to other high-fat foods. - What is the healthiest way to consume dairy does?
Include it as part of balanced meals, plain yogurt, small portions of cheese, or a glass of milk can be healthy choices.
The Bottom Line on Dairy and Health
Science is evolving, and so should our choices. The old advice to always choose low fat may no longer hold as the absolute rule. Instead, consider the quality of your overall diet, your personal health needs, and how much dairy does you consume daily. For many, a mix of both full fat and low fat dairy can be a reasonable and healthful approach.
Conclusion: When asking what kind of dairy does a body good, the most honest answer is: it depends. Emerging research shows full fat options are not the enemy they were once made out to be, but they are not a miracle food either. The healthiest choice is one that fits your lifestyle, supports your nutritional needs, and replaces less wholesome options, not adds to them.
Disclaimer: This article is for informational purposes only and does not provide medical advice. Always consult a qualified health professional before making significant changes to your diet.
