Full-Fat Dairy in the Spotlight

A new study conducted by University of Toronto professor Harvey Anderson has shed new light on the long-standing debate surrounding full-fat dairy consumption. For decades, we’ve been led to believe that low-fat or fat-free dairy products are the healthier choice, but the evidence from human research has not always supported this notion.

Anderson’s study, published in The Journal of Nutrition, involved 74 adults who consumed different amounts of dairy under varying dietary conditions. The researchers found that eating three servings of full-fat dairy per day did not negatively affect body weight, body composition, energy metabolism, or blood lipid levels.

Anderson, a professor of nutritional sciences at U of T’s Temerty Faculty of Medicine, explains that the complex structure of dairy foods, which includes two proteins (casein and whey) bound together with fat and nutrients, may help explain why the effects of eating dairy can differ from what would be predicted by looking at saturated fat or other individual nutrients in isolation.

Why Full-Fat Dairy Has Long Raised Concerns

Dairy foods contain saturated fat, which has traditionally been associated with higher cholesterol and an increased risk of cardiovascular disease. As a result, dietary recommendations in Canada and many other countries have typically encouraged people to choose fat-free or low-fat dairy products as a way to reduce saturated fat intake.

However, numerous human studies have found no link between eating full-fat dairy and harmful health outcomes. Some studies have even reported positive or protective effects associated with dairy consumption. Anderson’s study is the latest to contribute to this growing body of evidence.

What the Study Found

Anderson’s study involved randomly assigning 74 adults with overweight or obesity to one of three dietary groups. One group followed a low-dairy, calorie-restricted diet, while a second group followed an energy-neutral diet that included three servings of dairy each day. A third group ate an unrestricted diet that also included three daily servings of dairy.

After 12 weeks, researchers found no meaningful differences in weight gain, body composition, or cholesterol levels between people following the low-dairy diet and those eating three servings of dairy each day. Participants consuming more dairy, however, showed improvements in blood pressure and consumed more calcium, protein, and vitamin D.

Anderson notes that those who had three servings of dairy did not have adverse levels of blood cholesterol or lipids or evidence of insulin resistance.

Implications for Nutrition Research and Dietary Guidance

Anderson’s findings may be particularly important for older adults, who may struggle to consume enough protein and other essential nutrients while keeping their overall calorie intake appropriate. Dairy is already a familiar food that provides substantial amounts of energy, protein, and other nutrients, making it a practical way to help meet nutritional needs without increasing the risk of diabetes or other chronic diseases.

More broadly, the results support an approach to nutrition research and dietary guidance that considers whole foods rather than judging foods primarily by individual nutrients. As Anderson notes, ‘Keep it simple, eat a variety of foods and not too much of anything.’