Why are Health Experts Rethinking Dairy?

For decades, many of us have been told repeatedly by medical professionals to avoid whole milk and cheese, opting for low-fat or fat-free versions in the name of health. But the tide is turning, and health experts are singing a different tune thanks to recent research. It turns out, whole dairy products might not be the villains we once thought they were, when properly produced. 

The Dairy Dilemma

Remember when we were all told to avoid whole milk and cheesy delights to keep our hearts healthy and waistlines trim? The thinking was that the saturated fat in these products could wreak havoc on our cholesterol levels and lead to heart disease. However, most of these studies focused on red meat, without taking into account the confounding variable, which is the difference between the types of protein associated with saturated fat.

However, recent studies are challenging these long-held beliefs. Researchers are discovering that whole milk and cheese pack a nutritional punch that’s hard to ignore.

Nutrient Powerhouses

Whole milk and cheese are rich in essential nutrients like calcium, vitamin D, and potassium. These nutrients are vital for maintaining healthy bones and teeth, regulating blood pressure, and supporting muscle function. Even better, whole milk contains conjugated linoleic acid (CLA), a type of fat that’s been linked to numerous health benefits, including reduced body fat and improved immune function.

The Saturated Fat Debate

One of the biggest reasons for the shift in thinking about whole dairy products is the evolving understanding of saturated fat. While it’s true that too much saturated fat can raise LDL (bad) cholesterol levels, it also raises HDL (good) cholesterol levels. The key is balance and moderation.Recent research suggests that not all saturated fats are created equal. The saturated fats found in whole milk and cheese may actually have a neutral or even positive effect on heart health when consumed as part of a balanced diet.

One study found that people who consumed more whole dairy products had a lower risk of cardiovascular disease compared to those who consumed less. Another study linked whole milk consumption to a lower risk of obesity. These findings are prompting health experts to reconsider their stance on whole dairy. Of course, this doesn’t mean we should all start eating cheese by the wheel or drinking whole milk by the gallon. Portion control is still important, but we can enjoy these delicious foods without guiltor fear of long term damage to our health. 

Quality Matters

When it comes to dairy, quality is key. Choosing organic and grass-fed options can provide even more health benefits. These products often contain higher levels of omega-3 fatty acids, Vitamin A, and immunoglobulins, which are known for their anti-inflammatory and neuroprotective properties, with some studies even showing positive mental health benefits.

Ready to give whole dairy a second chance?

The bottom line is that whole milk and cheese can be part of a healthy diet. They offer a range of essential nutrients and, when consumed in moderation, may even support heart health. Go ahead, pour yourself a glass of whole milk or indulge in a slice of your favorite cheese. Your body—and your taste buds—will thank you!

Sources

Torres-Gonzalez, M., & Bradley, B. H. R. (2023). Whole-milk dairy foods: biological mechanisms underlying beneficial effects on risk markers for cardiometabolic health. Advances in Nutrition.

Kiesswetter, E., Stadelmaier, J., Petropoulou, M., Morze, J., Grummich, K., Roux, I., ... & Schwingshackl, L. (2023). Effects of dairy intake on markers of cardiometabolic health in adults: a systematic review with network meta-analysis. Advances in nutrition, 14(3), 438-450.