Is full-fat dairy good for you? – BHF
For years, whole milk carried a “bad reputation.” Many health guidelines advised people to switch to skimmed or semi-skimmed milk to avoid weight gain, cholesterol issues, and heart problems. But now, experts and recent studies are telling a different story. Surprisingly, whole milk is making a comeback — and it might actually be good for your health.
Why is whole milk trending again?
Whole milk sales are on the rise. According to a recent report, sales increased by 2% year-on-year, while plant-based cheese and low-fat dairy options are declining. Social media is also playing a big role in this comeback. Nutritionists and wellness influencers are openly sharing why they’ve switched back to full-fat dairy, sparking wider conversations online.
So, what’s behind this shift? Nutritionists explain that new scientific evidence shows high-fat dairy may not increase risks of obesity or heart disease. In fact, it might help reduce them.
Whole milk vs. semi-skimmed: Which is better?
Nutritionally, whole and semi-skimmed milk are quite similar. Both contain protein, calcium, iodine, and vitamin B12 in nearly equal amounts. But here’s the key difference:
- Vitamin A occurs naturally in higher amounts in whole milk.
- Sugar content is slightly lower in whole milk (4.7g per 100ml) compared to skimmed milk (5g per 100ml).
- Fat content in whole milk helps slow sugar absorption, keeping blood sugar stable.
This is important because stable blood sugar means fewer energy crashes, better appetite control, and potentially less weight gain. In short, whole milk may help you stay fuller for longer.
Who benefits most from whole milk?
Most people can enjoy whole milk as part of a balanced diet. But there are groups who may benefit more than others:
- Women in peri-menopause and menopause – Whole milk supports balanced blood sugar and helps with weight management.
- People concerned about overeating – Its higher fat content can help with satiety.
- Those looking to reduce diabetes risk – Studies suggest whole milk may lower the likelihood of developing type 2 diabetes.
That said, individuals with fat digestion issues may still prefer lower-fat options. Always consult a nutritionist before making major changes to your diet.
Why health advice on milk is changing
Back in the 1950s and 1960s, studies linked dietary fat with heart disease. This led governments to recommend low-fat dairy. But newer evidence is overturning those old beliefs. Experts like Tim Spector, a well-known gut health researcher, argue that the “fear of fat” was exaggerated.
Now, more nutritionists emphasize that whole milk, when consumed as part of a balanced diet, does not pose the risks once believed. Instead, it may support long-term health.
The bottom line
Whole milk isn’t just a nostalgic return to the blue-topped carton — it’s part of a larger rethinking of what healthy eating really means. Rather than labeling foods as strictly “good” or “bad,” experts encourage balance.
For many people, especially women going through hormonal changes, whole milk can provide lasting energy, better blood sugar control, and even help prevent weight gain.
So yes, the comeback of whole milk isn’t just hype. It’s backed by science—and it may deserve a place in your fridge again.
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