For decades, we were told to choose low-fat dairy. New research says otherwise

A recent Canadian study led by University of Toronto professor Harvey Anderson challenges the widely held belief that low-fat dairy is essential for a healthy diet. The 12-week research involved 74 adults with overweight or obesity who were divided into three groups. One group followed a low-dairy, calorie-restricted diet, another consumed three daily servings of dairy as part of an energy-neutral diet, and the third group ate unrestricted diets including three servings of dairy per day.

The findings, published in The Journal of Nutrition, showed no negative impact on body weight, body composition, energy metabolism, or blood lipid levels for those who consumed three servings of full-fat dairy daily. Surprisingly, participants who ate more dairy exhibited improvements in blood pressure and increased intake of calcium, protein, and vitamin D. The study's results, which conflict with conventional dietary advice to opt for fat-free or low-fat dairy products, suggest the "dairy matrix hypothesis."

This theory proposes that the structure of dairy foods, containing proteins casein and whey mixed with fat and other nutrients, affects how the body digests and absorbs these components. This complex structure may explain why dairy's health effects differ from those of saturated fat alone. The study's implications are particularly relevant for older adults, who often need to maintain adequate protein and nutrient intake while managing calorie consumption.

As nutrition advice frequently shifts, Anderson advocates for a holistic approach, emphasizing the importance of consuming a variety of foods in moderation.