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 decades-old advice to choose low-fat dairy products. 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 servings of dairy daily as part of an energy-neutral diet, and the third group ate an unrestricted diet with three servings of dairy each 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. In fact, participants in the dairy group had improved blood pressure and higher intake of calcium, protein, and vitamin D. There were no adverse effects on blood cholesterol or lipids or signs of insulin resistance in the dairy-consuming group.

The study emphasizes the "dairy matrix hypothesis," which suggests that the structure of dairy foods influences how nutrients are digested and absorbed, potentially leading to different health effects compared to examining individual nutrients like saturated fat in isolation. Dairy products contain two proteins (casein and whey) that are bound with fat and nutrients, allowing for gradual delivery of nutrients to the body.

The results are particularly relevant for older adults, who often need less energy but may struggle to consume sufficient protein and essential nutrients while managing their calorie intake. Dairy, being a familiar food source, can help older adults meet their nutritional needs without increasing the risk of diabetes or other chronic diseases.

The research supports an approach to nutrition that considers whole foods rather than focusing solely on individual nutrients, with the simple advice: "Keep it simple, eat a variety of foods and not too much of anything."