Full-Fat or Skim Dairy?

A balanced diet is never complete without a proper dairy product, even if it includes adequate fruits, vegetables or proteins. But one needs to have enough know-how on proper dietary guidelines to understand what kind of dietary products suit them. Mostly, today dieticians recommend fat-free and low-fat dairy products, although a few may go with full-fat dairy products, depending upon the health condition of the individual. But most of the dieticians recommend low-fat these days. Let’s have a look at why low-fat dietary products are trending these days. 

Reason for choosing dairy products 

Nutrient-dense milk products contain vitamins A, B6, B12, D and K along with other micronutrients like calcium, iodine, magnesium, potassium, phosphorus, and zinc, some of which are partially responsible for maintaining good heart by lowering blood pressure. According to a research conducted on the American diet, dairy contributes just 10–13% of the calories in the average American diet but accounts for 47% of the calcium, 42% of the vitamin A and 65% of the vitamin D in said diets. The fat helps in the absorption of more and more vitamin A, D, K and Calcium and helps us feel fuller. 

Why low fat is advised?

Most of the dairy fat is saturated fat associated with LDL cholesterol that may adversely affect the heart. Thus, most of the dieticians ask people to go for low-fat and skim instead of full-fat dairy.

According to a study published in Lancet, a major peer-reviewed medical journal, eating two or more servings of dairy daily helped reduce the risk of heart disease by 22%, stroke by 34% and death from heart disease by 23%. The study was conducted with a sample size of 136,384 people from 21 countries and following the same diet for nine years. But it was purely observational and the case may not be the same for all people. The main dairy source for this particular sample was milk and yogurt. The result may be different for people who have a different dietary diet. Thus, this is just an observation based on a particular diet pattern, although the outcome may vary depending upon varied dietary intake. Thus, it will be very generic to conclude that all saturated fats are bad for health or all unsaturated fats are good for health or vice versa. One should consult his/her dietician to get an idea which dairy diet is suitable for them as the impact of various dietary products may vary depending upon the lifestyle, medical history, and many other factors. But most people suffering from heart disease, it is better they go for low skim milk. 

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