Should You Eat Full-Fat or Low-Fat Dairy?

Kratz believes this has something to do with the fact that dairy fat is consumed as part of a complex whole food. Although we don’t know for sure, “one theory is that the calcium in dairy may help lower cholesterol levels, which helps negate the effects of saturated fat,” he said.

Another study, published in 2016 in the journal Circulation, tracked more than 3,300 adults over 15 years and found that those who had the highest blood levels of certain fatty acids found in full-fat dairy had a 44 percent lower risk of developing type 2 diabetes than those with the lowest. Why is still unclear, although the researchers speculate that certain molecules found in dairy fatty acids (known as gangliosides) or even the vitamin D in dairy products themselves could play a role. 

One concern with full-fat dairy is that high saturated fat levels may not bode well for older adults. But a 2018 study published in The American Journal of Clinical Nutrition followed nearly 3,000 adults age 65 and older for more than 20 years. Those with higher fatty acid levels associated with a higher consumption of whole-fat dairy products had a lower risk of death from all causes, as well as a lower risk of heart disease.

“I think what all these studies together say is that we need to stop making blanket recommendations such as ‘Avoid full-fat dairy because it’s high in saturated fat,’  ” says Mozaffarian in an interview with AARP. 

“Mounting evidence has suggested that whole-fat dairy may not have the negative impact on heart health that we once assumed,” says Ethan Cannon, a researcher at the University of Minnesota School of Public Health who published a report last year in The Journal of Nutrition on dairy consumption and coronary artery calcification (CAC) — the accumulation of calcium in the arteries that can signal heart disease.

In Cannon’s study of 3,110 people, those who ate mostly whole-fat dairy had a 24 percent lower risk for CAC, compared with those who ate the least full-fat dairy. Low-fat and total dairy products weren’t significantly linked to CAC, the data showed.

All eyes on dairy

The new dietary guidelines recommend that less than 10 percent of daily calories should come from saturated fat, and Cannon says people who want to have more dairy should cut back on other saturated fat sources to meet that recommendation.

It’s possible to stick within the new guidelines and still have full-fat dairy, says Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Dairy with higher fat may help support nutrient absorption by helping your body take in fat-soluble vitamins like vitamins A, D and K and minerals like calcium. Low-fat options may leave you feeling hungry sooner. That said, you should consume full-fat dairy in moderation, Smith notes.

The saturated fat amount in full-fat dairy may increase cholesterol levels in some individuals. If you’re at risk for higher harmful cholesterol, limit your intake, Smith says.

“I believe it’s still relevant to keep saturated fat in check. In particular, full-fat cheese has a high amount of sat fat and calories,” says Sharon Palmer, a registered dietitian nutritionist in Ojai, California. “Moderation is key.”​​

The bottom line

When it comes to dairy, rather than getting hung up on whether to consume full-fat or low-fat products, keep these three points in mind:

1. Focus on fermented dairy

Not all dairy is created equal. There may be more of a health benefit to eating fermented dairy products such as cheese and yogurt and drinking fermented milk products such as kefir, says Mozaffarian.

Research shows that the consumption of these forms of dairy lower the risk of both death and cardiovascular disease, possibly because these foods are also rich in probiotics, a type of good bacteria that lives in your gut. Probiotics themselves can improve body weight and blood glucose and insulin levels, Mozaffarian notes.

“This may also help explain why consumption of cheese, which is the dairy product that tends to be highest in fat, is also associated with a significantly lower risk of both coronary artery disease and stroke,” he says.

Fermented dairy products are also rich in menaquinones, a form of vitamin K also shown to lower the risk of heart disease, he adds.

2. Indulge in full-fat dairy no more than once a day

There’s not enough evidence to recommend reduced-fat dairy products over whole-fat products, says Mozaffarian. But there’s also not enough research to definitively say that whole fat is better, he stresses.

That’s why, until there’s more research, it may be prudent to continue to eat low-fat or fat-free dairy but allow yourself the luxury of one full-fat version of dairy a day, recommends Kratz. “This is especially true if you’re trying to lose weight, since full-fat dairy does have more calories,” he adds. “But if there’s a certain cheese you love, or a type of creamy full-fat yogurt you want to indulge in, that’s fine,” he says.

Just check the labels for added sugar and sodium content. Consider eating plain yogurt, for example, and adding your own fruit as well as flavors like cinnamon and vanilla. However, Kratz says you should still avoid butter and cream, because unlike other sources of dairy, these aren’t nutrient rich.

3. Don’t stress if you have trouble digesting dairy

If you are lactose intolerant, Mozaffarian recommends that you stick to dairy products that are naturally lower in lactose, such as hard cheeses and yogurt. You can also look for lactose-free or lactose-reduced milk products or take an over-the-counter lactase pill.

Just don’t make the mistake of assuming you’ll get the same health benefits if you eschew dairy and take calcium and vitamin D supplements. “We need to stop thinking of dairy as simply a source of calcium and vitamin D,” says Mozaffarian.

A 2019 review published in the journal Advances in Nutrition, for example, looked at 14 studies of older adults in their 60s, 70s and early 80s and found that dairy protein significantly increased muscle mass. That’s why it’s so important to focus on dairy as a food whose nutrients work together synergistically, Mozaffarian says.