The Scoop on Dairy

The Jewish calendar has just commemorated a nine day mourning period, where among other things; meat and chicken products are avoided. This is hardly an issue in Israel. We don't call it “The Land of Milk and Honey” for nothing.

Traditional recommendations warn us to avoid full fat dairy foods and stick to skim milk, low fat cheese and yoghurt starting at a young age. 

Where did this negative association with full-fat dairy come from?

Back in the 50’s and 60’s, a link was found between an increase in saturated fat and high blood cholesterol levels. Dairy fat is high in saturated fat (the “bad” fat) and therefore a link was made between the two. There were also studies that showed higher rates of heart disease in areas where there was high consumption of saturated fat compared to Mediterranean countries with lower dairy consumption. 

Then we have the classic view, that higher fat = more calories = more weight gain.

To put it simply – low fat dairy means less risk of heart disease and obesity.

More recently, there have been conflicting views on this subject, where it is actually recommended to consume full fat dairy. Obviously this does not mean you should go and buy yourself a full-fat double-cream-extra-fat-chocolate-chip-caramel-Frappuccino (I’m sure this exists somewhere). Funnily enough, Israel has always had a lot more full fat dairy products available.

Paradoxically, full-fat dairy products might actually reduce the risk of obesity. One theory is that the full-fat version will keep us feeling fuller for longer (fat generally makes us feel full, think: hot chips and pizza), and therefore we will eat less of it. Another claim is that there are certain fatty acids specifically found in milk that might help with weight regulation. These substances help us use the fat and burn it for energy, rather than store it. There are also some low fat dairy products where the fat is replaced by sugar (e.g. fat free yoghurts filled with sugar), which will result in more weight gain compared to a full fat, free-of-sugar version. Then there is the issue of what we are (consciously or unconsciously) replacing the reduction of fat in dairy products with. And then there are the natural foodies who promote eating foods closest to their natural form. The less processing the food goes through, the fewer additives and sweeteners it will contain, and the better our body will able to process it. 

There have also been a number of studies that have shown that the omega-3 fatty acids in dairy foods might be protective for heart disease. So – it isn’t necessarily that the saturated fats have no effect on heart disease, but rather there are other substances that counter this effect.

And finally, like every other association between food and disease: maybe, the long standing link between full fat dairy and heart disease, is really an association with other life style factors that come along with people that consume full fat dairy (e.g. less exercise, and other high fat foods). Yes, another generalisation.

Despite these recent findings, official dietary guidelines in Australia (http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf) and America still maintain to consume low fat dairy products.

So where does this leave us?

Unfortunately, the nutrition world always seems send mixed messages. And, I always seem to come up with the same phrase: “everything in moderation”. In this case, if you are enjoying your daily full cream cappuccino, there is no need to give it up. On the other hand, if you are consuming a lot of dairy in your diet and trying to lose weight, it might help to go from 5% fat to 3% or 1% fat. Though, there is probably no point in having a fat free iced coffee with ice cream on top.