• Anita Hollerer-Squire

Milk - low fat, whole milk or none at all?


Buying milk can be pretty confusing. Is low-fat better for us than full-fat? Choose pasteurized or raw milk? Should we be consuming milk and dairy at all? Let's investigate.

Low-fat vs whole milk

Whole milk - 3.5 % fat

Low-fat milk - 1 % or 2 % fat

Skim milk - 0 - 0.5 % fat

Milk is good for us, right? A handbook provided by the US Department of Agriculture calls for kids to increase their dairy consumption - especially low-fat dairy - for stronger bones and healthier hearts. For years now we've been told to drink low-fat milk, as whole milk is high in saturated fats - and that's not good for diabetes and weight control. During my Clinical Weight Loss Practitioner studies I was taught that clients wanting to lose weight should stick to low-fat dairy. Even to this day low-fat dairy is still advised in the dietary guidelines of most countries. According to the new healthy eating guidelines from the New Zealand Heart Foundation we should choose reduced fat milk for a healthy heart.

However, there has been a lot of talk about the advantages of full-fat milk & dairy over the last few years .

Recent studies reveal that full-fat dairy might in fact be beneficial for weight loss and heatlh.

A recent study on 18,438 women over an 18 year period found that women with a greater intake on high fat dairy products had a lower risk of becoming overweight or obese.

Another study published by the American Heart Association on 3,333 adults focusing on dairy fat and the associated risk of diabetes found that high fat dairy were associated with lower incident diabetes.

A review of 16 studies done o