Dairy products are a staple in the American diet and a primary source of calcium and other essential nutrients.

However, for many years, health experts have warned against the consumption of full-fat dairy products citing their high content of saturated fats and its alleged link to heart disease. Recently, research studies have suggested the opposite, that full-fat dairy products may be more beneficial than previously thought.

What is Full-Fat Dairy?

Full-fat dairy products are traditional dairy products that are not skimmed or reduced in fat content. These products include whole milk, cheese, butter, and yogurt.

Typically, they contain a higher amount of saturated fats than their reduced-fat or fat-free versions.

Fat Consumption and Heart Disease

Saturated fats have been linked to various cardiovascular diseases, including heart disease.

As a result, the American Heart Association (AHA), among other health organizations, has recommended limiting the consumption of saturated fats to reduce the risk of heart disease. According to the AHA, it is recommended that individuals consume no more than 5-6% of total caloric intake from saturated fats.

However, in recent years, the relationship between fat intake and heart disease has been questioned.

A study published in the European Journal of Epidemiology in 2017 found that total dairy intake, regardless of its fat content, was not associated with an increased risk of cardiovascular disease, heart disease, or stroke. Another study in 2018 published in The Lancet, reiterated that saturated fat is not linked to heart disease, but rather an inflammatory response triggered by an artifact in the diet such as high sugar consumption.

While these findings do not suggest that saturated fats are innocent, they do raise questions about the current dietary guidelines and whether they are unnecessarily restrictive.

The Benefits of Full-Fat Dairy

Consuming full-fat dairy products may have several health benefits. Studies have found that full-fat dairy may:.

Be associated with lower diabetes risk
Help improve satiety, which may prevent overeating
Improve lipid profiles and insulin sensitivity
Reduce the risk of obesity

In addition, studies have also shown that cheese, a full-fat dairy product, may help prevent heart disease by reducing inflammation and oxidative stress.

Why is Full-Fat Dairy Beneficial?

The beneficial effects of full-fat dairy products may be due to their unique composition. Full-fat dairy products contain several vitamins, minerals, and fatty acids that can have positive effects on overall health.

For example, full-fat dairy products are an excellent source of calcium, vitamin D, and vitamin K, which are essential for maintaining strong bones.

In addition, full-fat dairy products contain fatty acids that may help reduce inflammation in the body, such as conjugated linoleic acid (CLA) and omega-3 fatty acids.

Furthermore, full-fat dairy products are more satiating than their reduced-fat or fat-free counterparts resulting in less binge eating and overeating.

Limitations to Full-Fat Dairy Consumption

While full-fat dairy may have several health benefits, it is essential to consume it in moderation. Full-fat dairy products are high in calories and saturated fats, and consuming too much can lead to weight gain and other health problems.

In conclusion, while previous studies have indicated that full-fat dairy products are unhealthy, recent research shows that this is not the case.

Though more research is still needed, it is now evident that full-fat dairy products can be part of a healthy diet and may even have several health benefits.