The era of fixing low-fat foods is over as more and more healthcare professionals are advising that healthy fats in foods like olive oil, nuts, seeds and avocados are good for you. But the jury is still out on dairy. Organizations like the Academy of Nutrition and Dietetics still recommend sticking to fat-free or low-fat dairy versions, as do the 2015-2020 Dietary Guidelines for Americans, it says AARP.
He says milk is one of the most naturally nutritious drinks on the planet Healthline. For decades, nutrition guidelines have advised people over the age of two to consume only low-fat dairy products. However, in recent years, scientists have changed their opinion. Recent studies suggest that skim milk may not be the best choice. Milk usually comes in three types:
• Whole milk: 3.25% milk fat
• Low-fat milk: 1% milk fat
Skimmed: less than 0.5% milk fat
Whole milk contains more calories due to the fat content and each type of milk contains a similar amount of micronutrients. However, whole milk contains more omega-3 fatty acids, a type of fat that has been linked to many health benefits, says Healthline. Whole milk contains saturated fats that are thought to cause heart disease. But emerging research suggests that eating moderate amounts of saturated fat does not directly cause heart disease.
Studies have also shown that drinking whole milk does not cause weight gain. In fact, eating high-fat dairy products may help support weight management. A recent review of 29 studies concluded that consumption of full-fat dairy products was not associated with weight gain or fat gain in children.
Whole milk may reduce the risk of chronic diseases such as metabolic syndrome and type 2 diabetes. In one large study, people with the highest amount of dairy-derived fatty acids in their bloodstream had a 44% lower incidence of diabetes. . A study published in the American Journal of Clinical Nutrition looked at patients with metabolic syndrome — a group of conditions that increase the risk of heart disease, type 2 diabetes and stroke — and found that a diet rich in full-fat dairy products had no effect on blood pressure. or cholesterol compared to a diet limited in dairy products or rich in low-fat dairy products, the AARP says.
for precedent study It found that even older adults who ate full-fat dairy products had a lower risk of death from all causes, as well as a lower risk of heart disease. The bottom line, says cardiologist Dr. Dariush Mozaffarian, is to “stop making blanket statements like ‘Avoid full-fat dairy because it’s high in saturated fat.'” Mozaffarian, dean of the Tufts Friedman School of Nutrition Science and Policy, suggests eating more fermented dairy products. Like yogurt and cheese, and drink fermented dairy products like kefir to get the most health benefits.
Research has found that these dairy products reduce the risk of death and cardiovascular disease. This may be because they contain probiotics that help in regulating body weight and insulin levels.
“This may also help explain why consumption of cheese, a dairy product that is high in fat, is also linked to a lower risk of coronary artery disease and stroke,” Mozaffarian said. But like any recommendation, experts advise to reduce consumption of high-fat dairy products in moderation. Full-fat dairy products contain more calories, so limit your intake to just a few servings per day. Watch the sugar content of the yogurt you buy, and instead of choosing flavored brands, add your own fruit or vanilla for extra taste.
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