Despite decades of dietary advice promoting low-fat milk, a growing body of evidence suggests whole milk could be a healthier choice. The upcoming 2015 US Dietary Guidelines are expected to recommend low- or non-fat dairy, but researchers are questioning the science behind this advice.
Whole milk contains 3.25% fat, while skimmed milk has virtually none. However, when fat is removed, sugars are often added to improve taste, increasing sugar content by up to 14g per cup. Studies increasingly link sugar to heart disease and other health problems, even in normal-weight individuals.
Nutrition experts like Walter Willett and David Ludwig from Harvard argue that low-fat milk may not be optimal. Suzanne Rostler, a registered dietitian, said: “I don’t know anyone who would recommend skim.” The fat in whole milk is more satiating, potentially leading to lower overall calorie intake, and does not cause a significant insulin response that drives weight gain.
The shift away from whole milk began in the 1960s due to concerns about saturated fats raising cholesterol and causing heart disease. However, recent research has debunked the link between dairy saturated fat and heart disease. Sales of whole milk fell by 61% between 1975 and 2014, while skimmed milk sales rose by 156%.
Some experts still advocate low-fat milk to reduce calorie intake. Lorrene Ritchie of the Nutrition Policy Institute said: “Until we decrease calorie intake on a population level, we are unlikely to see much reversal in the obesity epidemic.” Nonetheless, the debate continues as new evidence emerges.
