Low-fat or high-fat milk – which is better?
A cup of whole milk contains 5 grams of fat, with 2 grams of saturated fat. A cup of low-fat milk has less than a gram of fat.
The only reason they recommend consuming low-fat milk in recent years is their fat content, which means they think that low-fat or low-fat milk has fewer calories and is therefore healthier than its fatty variants. But new research has questioned this message and recommendation.
Studies have shown that consuming whole or high fat dairy compared to low fat types can even be helpful in reducing the likelihood of weight gain and diabetes. So many health experts are skeptical about whether to continue to recommend low-fat dairy and give it the advantage over low-fat varieties!
All dairy products can be part of a healthy diet. While there is still no definite reason to avoid or worry about whole or high-fat milk, experts still recommend that you be cautious about consuming dairy or high-fat milk.
Probability of diabetes
Experiments have shown a link between the consumption of dairy products and the likelihood of diabetes, but scientists are still clarifying the link between the two and have yet to make a definitive conclusion.
For example, a review of 3 studies in 2008 found that a moderate increase in dairy consumption could prevent type 2 diabetes. An article published in Metabolism Clinical and Experimental 3 says there are several reasons for the positive impact of dairy on the likelihood of type 2 diabetes.
Leucine or other dairy derivatives can affect mitochondrial function, affect intestinal bacteria, or reduce a number of inflammatory symptoms.
The difference between whole milk and low-fat milk and the likelihood of type 2 diabetes remains to be studied.
According to an article published in TIME Magazine in Year 2, scientists monitored 4 adults over a period of 5 years and observed those who had more than 2 types of whole milk byproducts compared to those who had this level. The byproducts were lower in their blood, less susceptible to type 2 diabetes. This result suggests that high-fat dairy can also prevent type 2 diabetes.
If eating low-fat foods such as low-fat or low-fat diets can increase your intake of sweet foods, it can negatively impact your risk of type 2 diabetes and weight gain. Replacing high-fat foods with high-sugar foods is not recommended at all.
Whole milk has more calories and fat, so theoretically it seems that low-calorie, low-fat milk is beneficial for weight loss. But it is not!
Data from five adults showed that those who consumed high-fat dairy products were much less likely to become obese or to gain weight. Obesity or overweight increases the risk of metabolic syndrome.
Metabolic syndrome can include risk factors such as elevated blood sugar, hypertension, increased waist circumference, elevated blood triglycerides, or elevated blood cholesterol.
A study conducted in year 2 examined the association between dairy consumption, type of dairy consumed and the likelihood of metabolic syndrome. The researchers found an inverse relationship between high-fat dairy consumption and the likelihood of metabolic syndrome. But this was not the case for low-fat dairy. The researchers concluded that the recommendation to avoid high-fat dairy products is not supported by scientific evidence.
Why high fat dairy can reduce the risk of obesity and weight gain requires further studies. One logical reason for this link may be that eating high-fat foods such as nuts and avocados can make you feel fuller and reduce your need for more food. If your major intake is low fat foods, you are more likely to go for sweeter foods. The important point is that you should not focus on one type of fat alone and you should benefit from a wide range of these sources.
The Benefits of Organic Dairy for Health
Apart from the calorie and fat content of milk, another issue about the health benefits of this product is its being organic or traditional.
Research has shown that organic milk has more healthy fats as well as more iron and vitamin E. The fat content is both organic and traditional.
Drink low-fat or high-fat milk?
Recent studies suggest that consuming low-fat or low-fat milk instead of high-fat or whole milk is something that needs further scientific research and so far has not been supported. But what we already know is that high-fat dairy can send more satiety signals to the brain than low-fat dairy.
If your doctor has advised you to consume low-fat milk or dairy, you should follow this advice. If you are okay with this advice, just remember that adding simple carbohydrates to low-fat milk is not good for your health. It is best to look at all the nutritional aspects of your diet and not focus on just one nutrient. Both low-fat and high-fat milk can be part of a balanced diet, and if you use organic varieties of dairy products you can benefit from more omega-3 fatty acids.