With plenty of dairy products, including low fat and full fat, on the supermarket shelves, it can be overwhelming and confusing deciding which product to choose. A question often asked of Nutritionists is whether there’s a ‘healthier’ option? The NHS recommends choosing lower fat and lower sugar options but what is the evidence behind this. If we are only consuming a small amount of dairy, can we opt for full fat dairy products? In this blog post Niamh Dunne, a Registered Nutritionist (RNutr), is going to delve into the latest evidence to help you make informed decisions about which products to choose. Why do we need dairy? Dairy forms an important part of a healthy balanced diet. It contains essential nutrients including calcium, phosphorus, potassium, magnesium, zinc, iron, Vitamin B12, protein, riboflavin and vitamins A and D. Vitamin D is particularly important during autumn and winter and it’s recommended to take a supplement, for more information on Vitamin D see here. Dairy is needed to maintain healthy bones and teeth and supports normal growth and brain development. Bone mass peaks at around 30 years of age so calcium intake is important for skeletal development (Hadjimbei et al., 2022). The UK Eatwell Guide recommends that we aim for 2-3 portions per day of dairy (milk, cheese and yoghurt). Does dairy contain fat? Most people in the UK consume too much saturated fat. Saturated fat is found in foods such as processed foods and fatty meats, dairy products such as whole milk, butter, lard, ghee, palm oil and coconut oil. It’s recommended that we reduce saturated fats by swapping them for unsaturated fats such as olive oil, oily fish, avocado, nuts and seeds. In the UK, it’s recommended that women should have less than 20g of saturated fat per day and men should have less than 30g of saturated fat per day. Too much saturated fat in our diet can increase your ‘bad’ cholesterol in your blood which in turn can increase your risk of stroke or heart attack (British Heart Foundation, 2021). Reducing the amount of saturated fat is a simple way to lower your cholesterol and support your heart health. Choosing low fat dairy products may help if this is your goal. Are low fat and ‘lighter’ products better for me? Choosing the right dairy product can be confusing—should you go for low-fat, 0% fat, or full-fat? In the UK, low-fat dairy is often recommended due to its lower saturated fat content, which can raise cholesterol levels if consumed excessively. Low-fat options are also beneficial for weight management, as high saturated fat intake may lead to increased calorie consumption and weight gain. However, recent studies suggest that overall health and dietary patterns may have a greater impact on these risk factors than individual foods or nutrients (Giosue et al., 2022). What is the difference between ‘light’, ‘low-fat’ or ‘reduced fat’? Navigating food labels can be tricky but it’s essential for smarter choices. The British Heart Foundation states: Sometimes, the fat will be replaced with more sugar or salt to make it taste like the original product. In which case, it might not be the healthier choice. This will depend on which products/brands you are looking at. Even if the product says it’s ‘low fat’, checking the label yourself and comparing it with the original product can help you understand whether it is actually low in fat (3g or less per 100g). Some simple tips are provided below to help you when reading food labels and aid you when shopping for dairy products. Food labels – simple or not? We know food labels aren’t the most exciting to read, but stick with us because it will help you understand which product to choose. At the back of the food product there is a label with a table. Always refer to the per 100g column. The table below shows that low fat is 3g per 100g or less. Low sugar is 5g per 100g or less. If you want to further understand what it is in the product you are choosing, you can read the ingredient list to see if there are any hidden sugars or sweeteners which often have complex names to make it harder to spot. Any word with -ose at the end of it is a form of sugar e.g dextrose, maltose, sucrose, glucose or other sugars such as syrups (corn syrup), honey, agave etc. The ingredients are listed in descending order, so the first ingredient is the most abundant. Still confused about label reading and want to know more, or want personalised healthy eating advice about what products are best for you, get in touch about having a 1:1 consultation with a Registered Nutritionist. Something beneficial to look out for is whether the product has live cultures also known as probiotics. Probiotics are live microorganisms or friendly bacteria that have many benefits for our gut health and overall health. Are there any health implications? Recent research has found that consuming up to 200g per day of either low fat or full fat dairy is not significantly linked to an increased risk of death from any cause or to the likelihood of developing cardiovascular disease (Giosue et al., 2022). Yoghurt with added probiotics has many beneficial health effects including gut health such as relieving symptoms of irritable bowel disease and improving bowel function so choosing yoghurt with bacteria strains is a bonus, for example L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Case. Yoghurt and other fermented milk products should be encouraged as part of a balanced diet due to their favourable health outcomes (Hadjimbei et al., 2022). Conclusion Dairy products can vary depending on where you shop and what brands you choose. Choosing to have either low-fat or full fat dairy depends on your individual health status and goals. It’s recommended to consume 2-3 portions of dairy per day as it contains many essential nutrients beneficial for maintaining bone and teeth health. It’s high in saturated fat
