Full-fat or non-fat dairy… Which one is better for you?

31 Dec

If you regularly consume dairy and are wondering whether full-fat or low-fat options are better for your health, this post is for you. Hopefully this post will help you understand the topic enough to make a decision that best suits your own goals:

Debunking Myths About Low-Fat Dairy

First, let’s tackle some common myths about low-fat dairy — myths I used to believe myself. This is a friendly reminder to unfollow any influencer spreading garbage claims like these:

"Low-fat dairy is worse for you because it’s more processed."
"Low-fat dairy has additives that make it less healthy."
"Low-fat dairy is more sugary, so it’s bad for you."

In reality, low-fat dairy is usually made using a process called centrifugal separation. Full-cream milk is spun at high speeds, which separates the fat from the milk. Wow, turns out it’s not that scary after all…

A by-product of this process is that the protein and carbohydrate (sugar) content in low-fat dairy appears higher. This happens because the fat is removed, but the total volume stays the same, meaning the remaining components make up a higher percentage of the overall product.

Which Should You Choose?

Initially, knowing that saturated fat can negatively affect heart health (1), I assumed low-fat dairy seemed like the better choice.

However, research paints a more complex picture. Studies indicate that full-fat dairy consumption doesn’t appear to negatively impact heart health (2, 3), diabetes, or weight gain when compared with low-fat dairy (2). In fact, some evidence even points to potential benefits for heart health (4) and weight management (5). With such mixed findings (6), it seems the saturated fat content of dairy products is less critical than the overall dietary pattern. What you eat alongside your dairy matters more.

The Calorie Factor

A glass of full-cream milk contains roughly 160 kcals, while no-fat milk provides about 85 kcals. Since body weight is influenced by calorie intake and energy balance, the fat content of dairy can impact your goals if you consume it regularly, and ultimately result in weight gain or weight loss.

The Role of Dietary Fat

Finally, it’s important to note that some dietary fat is essential for health. Extremely low-fat diets (less than 20% of your total caloric intake) are generally not recommended, as they can negatively affect health, including hormone function (7, 8).

If your overall diet is already low in fat because you prioritise protein, complex carbs, and fibre, choosing full-cream dairy might actually benefit you by contributing essential fats to your diet.

Final Takeaways

The final takeaway based on the evidence is:

If you’re trying to lose weight, go for low-fat dairy products.
If you’re trying to gain weight or your diet is generally low in fat, choose full-fat dairy products.
If neither applies to you, pick whichever option you prefer — research suggests no significant health difference between the two.