Lose Weight By Eating More Fat? Science Says Dairy Fat is Healthy

by Dr. Daniel J. Heller

Do you love, crave, or even at times fantasize about rich, creamy dairy foods? Would you describe that melt-in-your-mouthful sensation as a guilty pleasure?

If you think of full-fat dairy as a guilty indulgence, you’ll be happy to learn that a wave of recent research suggests that the conventional wisdom about low-fat versus whole-fat dairy may be an unfortunate food myth. We are now learning that whole milk products that include the butterfat don’t appear to be as bad for you as we’ve been led to believe over the last several decades.Here’s a quick look at the science:

A recent Swedish study found that low dairy fat intake was associated with a higher risk of obesity, while high intake of dairy fat was associated with a lower risk of obesity (this particular study even included whipping cream). In other words, low-fat dairy could make you gain weight, and high-fat dairy could help you lose weight!
Another recent study in the US found that children who drank higher-fat milk were less likely to be overweight than those who drank skim milk. So, yet again, full-fat dairy might be a new weight loss strategy.
Milk produced on organic dairy farms in the US contains over 60% more omega-3 fat — the same type of healthy fat that is in fish or fish oil supplements — than milk from cows on conventional dairy farms. Skim milk, because its fat is removed, has little to no omega-3 content.
High-fat dairy stimulates our body to release the satiety hormone, cholecystokinin, which helps us to feel full after eating. You probably rarely hear of this hormone, but it’s essential to help you know when you’ve eaten enough. This is one of the reasons why full-fat cheeses, yogurts, and butter are just so satisfying, and why the latest research shows that people who eat more dairy fat seem to have more normal body weight.

The idea that dairy fat is bad for you is relatively recent, and seems as if it may be misguided. Dairy farmers of generations past took pride in producing milk products with the rich, distinctive flavor, and high butterfat content we love. Today, high-quality dairy products are experiencing a renaissance, thanks to organic dairy farmers, whose cows eat grass. So if you’re not vegan, lactose-intolerant, or follow a diet that otherwise excludes dairy, go ahead and enjoy the full-fat dairy renaissance, and don’t feel guilty about indulging in some delicious creamy butterfat.