The debate between full-fat and low-fat dairy products has been ongoing for years, with no clear-cut answer due to the complexity of dairy as a food group. Research suggests that full-fat dairy (with the exception of butter) might actually be associated with more favourable effects on cardiometabolic health than low-fat alternatives. This is despite the fact that full-fat dairy contains saturated fats, which are traditionally known to adversely affect blood lipids and increase heart disease risk. However, the impact of dairy on overall health is nuanced.

Unlike other foods high in saturated fat, full-fat dairy doesn’t seem to have the same negative effects on health. Studies show it may even have a neutral or beneficial impact, possibly due to the way dairy is processed and digested in the body. Some research suggests it could help with conditions like high blood pressure, type 2 diabetes, and metabolic syndrome.

Interestingly, studies have not found strong evidence that full-fat dairy raises cholesterol or increases heart disease risk. In fact, it may have some health benefits and does not seem to affect cholesterol in the same way as other sources of saturated fat.

Some studies suggest that low-fat dairy might offer slight benefits for blood pressure and metabolic health, but the evidence isn’t strong. One concern is that low-fat dairy often contains added sugars, sweeteners, or other ingredients to improve flavour and texture after fat is removed. This can make it less healthy than it seems. Additionally, removing fat also reduces important nutrients like vitamins A, D, E, K, and omega-3 fatty acids, which are naturally found in dairy fat.

The choice between full-fat and low-fat dairy depends on your personal health goals and preferences. Full-fat dairy provides more natural nutrients and may be a better option if you want a richer source of vitamins and omega-3s. Low-fat dairy can be a good fit if you're trying to reduce overall fat intake but be mindful of added ingredients, so keep an eye on the nutritional label when selecting dairy products.

For a deeper dive into dairy’s effects on health, check out our podcast:

Is dairy good or bad for you?