Food Health

Which are better: Whole or low-fat dairy products?


Whole milk products, unlike low-fat ones, are better than you think. They do not make you gain weight and improve your health.

For years, low-fat dairy products have been thought to be better because high-fat dairy products make people gain weight and cause cardiovascular disease because of the fat they contain. However, more and more studies reject this claim. In this article we will explain whether full-fat or low-fat dairy products are better.

Whole or low-fat dairy products?

Full-fat products have always had a bad reputation among the population due to:

Calories . Whole milk products contain more calories than low-fat, because fat is the macronutrient that gives more calories. It is easy to remove fat from dairy products. In addition, it seems logical that since they contain fewer calories, they pose a lower risk of obesity.
Saturated fat. Saturated fats have always been known as “bad” fats because they can cause diseases such as diabetes and cardiovascular disease. Therefore, their elimination is an additional advantage.
However, when you eliminate fat from your diet, you eliminate many of the fat-breaking vitamins ( A , D and E ), as well as many minerals.

Specialists have conductedvarious studies to test whether full-fat products make people gain weight or improve overall health. Here we will show you different studies: Here we will show you different studies:

Whole or low-fat dairy products: which are better for weight

A study published in The American Journal of Nutrition found differences in weight in people who consumed full-fat or low-fat products. The results showed that the group that consumed full-fat products had a 8% reduced risk of being overweight or obese.

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This article confirms that high fat intake from dairy products is associated with a lower risk of obesity and cardiovascular risk, just as low intake of fat from dairy products is associated with an increased risk of obesity.


Whole or low-fat dairy products: which are better for health

Most studies found no differences between full-fat or low-fat products, or that full-fat products performed better. In fact, whole milk products can cure some diseases such as:

  • Type 2 diabetes
  • Cardiovascular diseases
  • Metabolic syndrome
  • Hypertension
  • Colorectal cancer

Should children choose full-fat or low-fat dairy products?

It is important for children to consume whole milk because, as mentioned above, a significant amount of vitamins and minerals are contained in low-fat dairy products. In a study of 2,745 children, experts found that low-fat milk intake was associated with higher concentrations of vitamin D and a lower body mass index.

We must emphasize that these dairy products should not contain added sugar because many dairy products for children contain a lot of sugar and preservatives, which are contraindicated.


In general, you should consider each case as dairy products are not the main reason you are overweight or obese. If it is difficult for your body to absorb full-fat dairy products, you can choose low-fat dairy products. Also, if you drink a few glasses of milk a day.

But if you need to follow a low-fat diet for some reason, it may be best to eat low-fat dairy products. Also, if you are going to exercise later in the day. However, you need to keep in mind some key concepts:

  • Not all fats are “bad”; you just need to know their origin. As we can see, saturated milk fats do not contribute to obesity or cardiovascular disease.
  • Because whole milk products contain fat, they promote satiety, which can make you eat less during the day.
  • Low fat dairy products are tastier and for this reason, people add sugar and refined cereals to them. In other words, they remove fat to add other components that are more harmful to health.
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