A recent study from the University of Toronto suggests that full-fat dairy products may offer surprising health advantages, challenging long-held beliefs about their calorific nature. The three-month study, which involved participants consuming full-fat dairy three times daily, found no significant difference in weight gain compared to a control group. However, it did reveal a reduction in blood pressure and an increase in bone-building calcium, protein, and vitamin D among those consuming full-fat dairy.
Experts propose that older adults, who are particularly susceptible to bone density loss, could benefit from incorporating full-fat dairy into their diets. Registered nutritionist Grace Kingswell emphasizes that the fat content in whole milk is essential for carrying fat-soluble vitamins A, D, E, and K, which are crucial for vision, immunity, and vascular health. These vitamins are less abundant or absent in lower-fat versions. She notes that whole milk is also more satiating, potentially reducing the likelihood of snacking.
While full-fat milk contains approximately 132 calories and 4.7g of saturated fat per 200ml, Kingswell points out that this is still a relatively small amount, with just 2g more saturated fat than a chunk of cheddar cheese. The calcium content in whole milk is comparable to semi-skimmed, around 236mg per 200ml, and is vital for muscle function and blood clotting, as well as bone health. Studies indicate that a significant portion of adults do not consume adequate calcium, increasing their risk of osteoporosis.
Semi-Skimmed Milk and Mental Well-being
Semi-skimmed milk, the most popular choice in the UK, contains about 100 calories and just over 2g of saturated fat per glass, along with approximately 240mg of calcium. While it lacks some of the vitamins found in full-fat milk, recent research suggests it might offer benefits for mental health. A 2024 analysis of UK adult health data by Southern Medical University in China found that regular semi-skimmed milk drinkers were about a third less likely to be diagnosed with anxiety and 16% less likely to be depressed compared to non-milk drinkers. Researchers posited this could be linked to a higher tryptophan content in semi-skimmed milk, an amino acid that aids in the production of serotonin, a mood-regulating neurotransmitter.
Skimmed Milk and Calcium Intake
Skimmed milk is the lowest in fat and calories, with about 74 calories and less than 1g of saturated fat per serving. It surprisingly contains the highest amount of calcium, around 244mg per 200ml, attributed to its higher water content. Some studies suggest that increased daily calcium intake, equivalent to a large glass of milk, may lower the risk of developing bowel cancer by binding to carcinogenic compounds in the gut. However, skimmed milk contains less vitamin D than full-fat milk, which is essential for calcium absorption, leading some experts like Kingswell to favor higher-fat options.