Are skimmed milk products really better for health? Scientists explain

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For decades, experts have argued that dairy products with a lower percentage of fat are more beneficial for health. However, recent studies question this.

Researchers who surveyed people about their diet and then tracked their health over many years found a link between consuming whole milk products and a lower risk of certain diseases (cardiovascular, type 2 diabetes), and increase in blood pressure, writes The New York Times.

According to Dr. Dariush Mozaffarian, a cardiologist and professor of medicine at Tufts University, studies have not found a relationship between the development of ailments and preference for yogurt, cheese and full-fat milk.

Scientists have also found out that people who consume whole milk products are not more likely to gain weight.

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In the study, during which 136 thousand adults from 21 countries were observed for nine years, scientists discovered an interesting pattern. People who consumed two or more servings of dairy products per day had a 22% lower risk of developing cardiovascular disease and a 17% lower chance of death than those who did not consume dairy products at all.

However, those who consumed higher amounts of saturated fat from dairy products were not found to have a greater risk of developing heart disease or death.

Read also: Which foods are good for heart health, and which foods should be avoided

In a large analysis published in 2018, scientists combined the results of 16 studies involving more than 63,000 adults. They found that people with higher levels of milk fat in their blood were 29% less likely to develop type II diabetes than those with lower levels.

“This finding suggests that dairy fat consumption may be beneficial and should not be avoided.” says Dr. Mozaffarian.

According to him, these studies cannot prove that dairy products reduce certain risks of diseases – this requires long-term clinical trials, which have not yet been conducted.

However, short-term studies suggest that consumption of dairy products, particularly whole milk products, lowers participants’ blood pressure and does not increase weight or low-density lipoprotein (“bad” cholesterol) levels. This confirms the safety of milk fat for heart health.

Why can milk fats be useful?

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Many reputable health authorities, including the World Health Organization and the American Heart Association, recommend choosing low-fat dairy products in their recommendations regarding the choice of dairy products.

This recommendation is based on the fact that whole milk products are high in saturated fat, and choosing lower-fat alternatives can supposedly reduce the risk of heart disease. This guideline dates back to 1980, when the first edition of the Dietary Guidelines for Americans was published.

Read also: How to assess your risk of cardiovascular diseases – explains the Ministry of Health

Since then, however, most studies on the health effects of full-fat dairy products have failed to find any benefit from choosing low-fat versions, says Dr. Dariush Mozaffarian.

At the same time, many studies have appeared that prove the opposite.

For example, according to Dr. Ronald Krauss, a professor of pediatrics and medicine at the University of California, San Francisco, milk fat may not only be less harmful than previously thought, but may even be beneficial for health.

He explains that among the different types of saturated fat found in foods, dairy products contain those associated with a reduced risk of type 2 diabetes and coronary heart disease.

“Milk fat is also ‘packaged’ in a unique natural structure – the membrane of the milk fat globule. Its components can contribute to the binding of cholesterol in the digestive tract, potentially normalizing its blood level,” – says Marie-Caroline Michalski, head of research at the French National Research Institute for Agriculture, Food and the Environment.

Read also: Which fats are good to eat and which are not

Also, she says, certain types of dairy products may be healthier than others.

For example, yogurt and cheese are fermented foods that can deliver beneficial bacteria to the gut.

“They also contain other beneficial molecules produced during fermentation, including vitamin K, which connected with heart health” Dr. Mozaffarian agrees.

More important than the fat level, according to him, is which dairy product a person chooses.

Which dairy products to choose? Advice from scientists

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Penny Chris-Etherton, professor emeritus of nutritional sciences at Pennsylvania State University, recommends adding three servings of dairy products to a balanced daily menu. However, not all of them should be from whole milk, because it has more calories.

Dr. Mozaffarian suggests including at least one or two servings of yogurt and cheese a day — preferably unsweetened options to avoid added sugar. He has no reservations about the fat content.

Dr. Michalski recommends giving preference to full-fat yogurt.

“Because when natural fats are removed, some vitamins are lost, in particular A and D, as well as taste and texture.” she says.

Instead of butter, Dr Chris-Etherton encourages people to use vegetable oils such as olive, canola or soybean, or margarines made with the same oils.

According to Dr. Krauss, butter and cream actually raise blood cholesterol more than other sources of dairy fat, so he recommends limiting them.

Read also: What kind of milk should you choose for yourself and your family?

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