The world of full-fat dairy products often conjures images of rich yogurt, delectable cheeses, and creamy milk—delights many savor. Historically, we’ve been cautioned against these indulgent treats, believing they could threaten our heart health and waistlines. However, recent insights suggest that full-fat dairy might not be as detrimental to our health as once thought. In fact, some studies indicate these foods may offer several health benefits.
Supermarkets across the country are witnessing a surge in the sales of full-fat dairy products, as consumers shift their preferences towards whole milk and decadent yogurts. Data from one of Britain’s leading dairy producers reports that the demand for Jersey milk, particularly the sought-after “gold top,” has reached a 50-year high. Furthermore, a survey conducted among 2,000 shoppers at Waitrose revealed that one-third had switched from low-fat options to full-fat varieties in the past year.
This shift stems partly from a desire for foods perceived as more natural. Many reduced-fat dairy products undergo extensive processing, often with added sugars, additives, or thickeners to mimic the taste and texture of fat. Yet, a growing body of scientific research suggests that full-fat dairy products possess numerous health advantages. Milk and dairy sources contribute nearly one-third of saturated animal fats in the UK diet while also being rich in essential nutrients. Scientists are exploring how the intricate interaction of compounds in milk and cheese influences our body’s biochemistry and overall health.
Ian Givens, a professor of food chain nutrition at the University of Reading, explains that the unique chemical composition of full-fat dairy may explain its neutral or even positive health impacts. The interaction between proteins, fats, and other nutrients affects how our bodies process them. “When hard cheese is consumed, for example, certain fatty acids bond with the calcium present, forming inert ‘soaps’ that the body does not digest,” explains Givens. “Consequently, some saturated fat in cheese isn’t absorbed and is excreted instead.” This principle applies similarly to full-fat milk and yogurt.
Researchers at University College Dublin (UCD) investigated the effects of incorporating 120g of full-fat Irish cheddar into the diets of overweight midlife participants over six weeks, finding notable drops in cholesterol levels. “This demographic is often advised to limit cheese, yet our findings suggest it could positively influence heart health,” remarks Dr. Martina Rooney, a registered dietitian and researcher at UCD. “Cheese can indeed be part of a wholesome diet.”
Another significant study involving 27,670 participants over 25 years, published in Neurology, found that midlife and older individuals consuming higher quantities of full-fat cheese had a reduced risk of dementia. Although this doesn’t definitively link high-fat dairy consumption with lowered dementia risk, it indicates that including such foods in a balanced diet may be beneficial. “Personally, I prefer full-fat for its creamier taste and satiating properties,” states Dr. Linia Patel, a representative from the British Dietetic Association. Here’s what experts suggest.
Full-Fat Dairy Can Aid Weight Loss
Although dairy products tend to be high in calories, studies indicate that those who consume them do not necessarily gain weight. A study published in Nature, led by Emma Feeney, an assistant professor of food science at UCD, demonstrated that higher consumption of full-fat milk and yogurt was associated with lower body mass index, reduced body fat percentage, and smaller waist sizes compared to those who consumed little to no dairy. This effect may be partly attributed to how cheese and similar dairy products regulate appetite, akin to weight-loss medications.
“Some dairy proteins stimulate GLP-1, a gut hormone that helps control appetite and blood sugar,” Givens notes. “This mechanism contributes to the absence of negative impacts on body weight.”
Of course, a slice of cheese contains about 120 calories, while a tablespoon of butter packs in 130 calories. “Basic laws of thermodynamics still apply; excess calories must be accounted for if dairy intake is too high,” Givens cautions. “Moderation is essential.”
Cheese (in Moderation) May Lower Heart Disease Risk
Despite its high content of saturated fat and sodium, cheese has long been viewed as a contributor to elevated cholesterol levels and cardiovascular concerns. Emerging evidence now suggests that moderate consumption of full-fat cheese, particularly aged varieties such as cheddar and parmesan, could be beneficial. A review of 15 studies indicated that individuals who consumed around 35g of cheese daily had a 10% lower risk of cardiovascular disease compared to non-consumers.
The vitamin K present in cheeses, especially in strong varieties like edam, aged gouda, and jarlsberg, may help prevent artery blockages, which lead to heart disease and strokes. This hypothesis was supported by a 2022 study led by Feeney.
The British Heart Foundation affirms that cheese can be integrated into a healthy diet, though keeping portion sizes in check and limiting intake to approximately 30g of hard cheese daily is advisable.
Opt for Full-Fat Cottage Cheese to Enhance Your Microbiome
The production of certain cheeses, which involves adding live microbes to the milk or during the aging process, designates them as probiotic foods. Aged but unheated cheeses, such as Swiss, aged cheddar, gouda, edam, and gruyère, are fermented and harbor beneficial bacteria that promote gut health, thereby enhancing immunity and overall wellness.
Full-fat cottage cheese, especially those labeled as containing live cultures, can be rich in Lactococcus lactis, along with beneficial amounts of Lactobacillus casei and Lactobacillus kefiranofaciens, according to a study published in Nutrition and Food Science.
“These bacterial cultures are also found in popular gut-friendly dairy drinks like kefir,” explains Alex Ruani, a nutrition researcher at University College London.
Drink Full-Fat Milk to Boost Metabolism
Cow’s milk, whether reduced or full-fat, is abundant in essential vitamins and minerals, including potassium, magnesium, riboflavin, and vitamins A and B12. It is a complete protein source, providing all nine essential amino acids necessary for growth and repair while delivering highly absorbable calcium, key for bone health. A 200ml serving of full-fat cow’s milk contains 70mcg of iodine—almost half the recommended daily intake of 150mcg—crucial for metabolism and fertility. “Milk can certainly be part of a healthy diet for many,” asserts Givens.
A global study analyzing 417,236 individuals at the University of Reading demonstrated that consuming full-fat milk does not elevate cholesterol levels and concluded there is “no need to limit milk consumption concerning cardiovascular disease risk.”
The NHS recommends whole-fat milk be provided to children to support energy needs during growth and development from one to at least two years old. For adults, preference plays a role—enjoying creamier varieties may require more attention to calorie intake, as a 200ml glass of whole milk has about 130 calories and 7.4g of fat, while Jersey milk contains about 150 calories and 9.6g of fat. “Fat is energy-dense, making it easy to exceed caloric needs before realizing you’re full,” cautions Patel.
Choose Full-Fat Yogurt
Natural plain yogurt is rich in beneficial bacteria, rendering it a gut-friendly food, while also providing protein and calcium for robust bones and muscles. A full-fat variety typically contains 3.5-5g of fat per 100g—only a slight increase compared to low-fat options, which contain 3g or less. Greek yogurt, renowned for its thick, creamy texture, can have up to 10g of fat per 100g.
“These fat levels won’t significantly influence your waistline,” says registered nutritionist Eli Brecher. “Moreover, fats aid in absorbing vitamins A and K2 found in yogurt. Full-fat plain yogurt is less processed and generally free from the sugars, artificial sweeteners, or flavorings that low-fat varieties often contain to compensate for reduced creaminess.”
A study conducted by researchers at the Medical Research Council’s epidemiology unit at the University of Cambridge found that regularly consuming plain yogurt was associated with a 28% lower risk of developing type 2 diabetes compared to those who never ate yogurt. In the United States, the Food and Drug Administration (FDA) allows dairy companies to promote that regular yogurt consumption—at least two to three servings per week—may assist in lowering the risk of type 2 diabetes.
Cream Might Lower Alzheimer’s Risk
Full-fat dairy products are rich in fat-soluble vitamins A, D, and K2, as well as vital nutrients like vitamin B12, folate, iodine, zinc, and selenium—elements crucial for neurological health. A recent Swedish study indicated that healthy adults without a known genetic predisposition to Alzheimer’s consumed 50g of full-fat cheese daily, reducing their risk of developing Alzheimer’s disease by 13-17%. Increased consumption of high-fat cream was associated with a 16-24% reduction, although no such benefits were identified with full-fat milk or low-fat cream. Mixed findings exist across different studies regarding dairy and brain health.
“Individuals who consume high amounts of cheese and cream in Sweden may have various lifestyle habits—higher income, quality diet, and specific exercise patterns—that could protect their cognitive function,” Ruani notes.
Butter Isn’t Off-Limits—But Moderation is Key
The nutritional composition of butter differs from that of cheese and yogurt, leading to a more significant rise in harmful LDL cholesterol levels. In a six-week trial conducted by Feeney and published in the *American Journal of Clinical Nutrition*, participants consuming cheese daily exhibited a significant decrease in total cholesterol compared to those who ate butter daily, with both groups consuming matched amounts of around 40g of dairy fat. Patel advises using butter “sparingly—no more than a couple of teaspoons daily.”
How Much is Too Much?
While recent research suggests that full-fat dairy can be included in a healthy dietary plan, it should not serve as a justification for daily indulgence in cheese. The NHS guidelines recommend a balanced intake of up to three servings of dairy daily, which could include 200ml of milk, a 150g pot of yogurt, or 30g of cheese. It’s essential to pay attention to labels, as full-fat dairy is often higher in saturated fats. The British Dietetic Association stipulates that products labeled low-fat must contain no more than 3g of total fat per 100g, with a more stringent limit of 1.5g or less for low saturated fat claims.
Exceeding 30g of saturated fat daily for men and 20g for women can raise cholesterol and enhance the risk of heart disease. “As always, moderation is crucial,” Patel concludes.
