Whole- or Low-Fat Dairy: Which Is Better for Your Health?

Recently, word on the street has been that whole-fat dairy products are actually healthier than low-fat dairy, despite all those warnings from the 80s and 90s that you shouldn’t eat fat, like, ever.  

But is all the hype true? Are there extra health benefits to full-fat dairy, or is low-fat dairy just as healthy? A dietitian has answers to all your questions.

Why whole-fat dairy may be healthy

First off, where did the whole-fat hate come from in the first place? Saturated fats were believed to cause weight gain and raise LDL cholesterol, which could lead to heart disease. In 1985, the USDA recommended that everyone over age 2 switch to low-fat dairy to help reduce overall fat intake. But newer research calls this belief into question.

“Studies now suggest that whole-fat dairy may actually increase ‘good’ HDL cholesterol without significantly raising ‘bad’ LDL levels,” says Julia Marnadi, a registered dietitian nutritionist at UW Medical Center – Montlake.  

She cites the CARDIA study from the University of Minnesota, which followed participants for 25 years and found that people who ate whole-fat dairy had a 24% lower risk of developing coronary artery calcification, where plaque builds up in the arteries and restricts blood flow to the heart, putting someone at risk for a heart attack or heart disease.

It’s important to note that this is an observational study, so it doesn’t prove cause and effect. However, it does suggest a positive association between full-fat dairy intake and maintaining heart health, along with other health benefits.

“Fats are necessary for the body and help absorb fat-soluble vitamins (A, D, E and K), support hormone production, and are crucial for cell structure and brain function,” says Marnadi.

That doesn’t mean you should eat whole-fat dairy products multiple times a day, Marnadi says, just because of the extra fat. And if you already have heart disease or high cholesterol, low-fat dairy may be a better option, but talk with your doctor if you’re uncertain.   

How to choose between low- and whole-fat dairy

There are pros and cons to each option, whether you’re choosing a yogurt, ice cream or milk. Here are some things to keep in mind:  

Full-fat dairy

Pros:  

• Contains many nutrients, including protein, calcium, phosphorus and vitamins A, B and D
• More omega-3 fatty acids (especially if cows are grass-fed), an essential nutrient that your body needs to survive and which may help protect heart health
• Keeps you fuller longer
• Higher fat content may help reduce post-meal blood sugar spikes

Cons:  

• Extra saturated fat may not be healthy for some people to eat regularly

Low-fat dairy

Pros:  

• Contains many of the same nutrients as full-fat dairy
• May be a better option for people who need to limit saturated fat intake

Cons:

• Contains fewer nutrients overall
• Isn’t as filling, so you may get hungry more quickly
• Lower fat content could raise blood sugar slightly after eating

No matter how much fat is in the dairy products you choose, there are other ways to make smart choices: Stick to low-sugar options, choose products with higher protein (like Greek yogurt), and make sure you’re eating plenty of fruits, veggies, grains, nuts and seeds — all components of a healthy diet — to go along with the dairy.  

“Whether you choose low- or full-fat dairy products, just know that they are both nutritious,” Marnadi says. “But if you’d like to try whole-fat dairy, you can enjoy it as a nourishing, wholesome choice — without the guilt.”