Here's the skinny on low fat dairy: it may not be as healthy as we thought. A paper published in the Journal of the American Medical Association (JAMA) has found that low-fat dairy may contribute to weight gain.
For a few years now, there's been a push (among some nutritionists and advocates like Sarah Wilson) to swap low-fat foods for full-fat. However, until now, few trials have studied the effects of low-fat vs. full-fat dairy on weight.
Compensating for Calories
Interestingly, authors David Ludwig and Walter Willett, from Harvard Medical School, found that people who reach for low-fat milk tend to compensate for its lower calorie content by eating more of other foods.
Low-fat milk devotees may treat themselves with an extra biscuit or scoop of sugar, because they believe they've saved calories reaching for lower-fat dairy.
"A low-fat, high-glycemic diet may not only increase hunger but also adversely affect energy expenditure compared with diets with a higher proportion of fat," the report says.
The Dairy Debate
Several nutrition experts have since spoken against the paper, saying low-fat milk isn't the culprit. Quoted in the Sydney Morning Herald, dietician Kate DiPrima said we should be looking at the full spectrum of low-fat, high-calorie dairy and not just milk.
Others, including Australia's National Health and Medical Research Council, recommend reduced-fat dairy as part of a balanced diet.
On the other hand, critics say low-fat varieties are higher in sugar, to add a hint of sweetness. In some instances, skim varieties have up to 13g of sugar per cup.
They say if you're watching your weight, reach for full-fat dairy and only have it in small amounts.
The jury is still out on the great dairy debate. If you're unsure about whether dairy is right for you - and which variety to pick – a nutritionist, naturopath or dietitian can help.
Originally published on Mar 19, 2014
