Whole milk isn’t the villain it was once thought to be

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Is Whole Milk Better Than Low-Fat? Expert Opinions

The message was clear for years: choose skim or low-fat milk if you are concerned about your health. However, there has been a renewed interest in whole milk recently. According to some researchers and nutritionists, the creamy option may not be as bad as we previously believed and may even have some benefits.

What is the true story, then? Let's dissect it.

The Reasons Behind the Rejection of Whole Milk

Whole milk started to be discouraged by official US dietary guidelines in the mid-1980s. Its fat content, particularly saturated fat, which has long been linked to heart disease, was the cause for concern. About 8 grams of fat, more than half of which is saturated, are found in one cup of whole milk.

The logic at the time was straightforward: a lower body fat percentage equated to improved heart health and simpler weight control. "There was a huge focus on reducing fat intake as a way to lower heart disease risk and help with weight loss," says dietitian Toby Amidor, MS, RD.

Why Whole Milk Is Being Reconsidered by Some Experts

Today's research is more complex. Different saturated fats have different physiological effects. Dairy fat may not increase the risk of heart disease as much as previously thought, according to recent research.

According to new research, whole dairy does not always increase the risk of heart disease, according to Lauren Peña, MS, RDN, of the Dairy Council of Arizona.

The Benefits of Whole Milk

• Whole milk is more than just fat in terms of nutrition. Its proteins, vitamins, and fats might interact in ways that reduced-fat milk can't quite match.

• This phenomenon, which nutritionist Lauren Manaker, MS, RDN, refers to as the "food matrix effect," occurs when nutrients work together to support the body more effectively than they would if they were taken separately.

• People are returning to whole milk for a number of reasons, including:

• Satiety: The fat prolongs feelings of fullness, reducing the need for additional snacks.

• Weight relationship: According to a 2024 study, individuals who continued to drink skim milk had higher BMIs than those who drank whole milk.

• Absorption of nutrients: Your body may use vitamins more efficiently if you have fat.

• Disease prevention (possible): Although more research is required, there is some evidence that whole milk may lower the risk of diabetes and heart problems.

The Drawbacks You Cannot Ignore

• Whole milk is not a free pass, of course. Excessive amounts can backfire:

• High consumption of whole milk was associated with an increased risk of dying from cancer, according to a large review.

• It has more calories, which can cause weight gain if your diet isn't balanced.

• The American Heart Association continues to advise consuming no more than 13 grams of saturated fat per day, or less than 6% of daily calories, for a normal diet.

• Additionally, Amidor cautions that consuming several cups a day can quickly exceed your caloric requirements.

Summary

So, should you prefer the richness of whole milk or continue using skim? To be honest, both can be incorporated into a healthy way of living. Your decision is based on your objectives, whether they are controlling calories, maintaining a healthy weight, or prolonging feelings of fullness.

"We've seen both positive and negative outcomes linked to whole milk," says dietitian Qianzhi Jiang, PhD, RD. It's crucial to consider your diet as a whole rather than just one food because of this.