New weight loss programs are beginning to recommend eating full-fat dairy. The latest research does not show the assumed link between dairy products and heart disease.
Many Nutritionists are now recommending that new weight loss programs incorporate full-fat dairy products, like yogurts, milk and cheese.
Why New Weight Loss Programs Recommend Full-Fat Dairy Products
1. Easier Weight Loss
Fat does not make you fat. No, not even dairy fat. A 2013 review published in the European Journal of Nutrition found that people who eat full-fat dairy tend to be leaner than those who opt for low-fat versions. And a 2016 long-term study of 18,438 middle-aged women found that consumption of high-fat dairy, but not low-fat dairy, was associated with reduced likelihood of becoming overweight through the years.
Brian Quebbemann, a bariatric surgeon with the Chapman Medical Center in California, explains: “That may be because fat is an incredibly satiating nutrient, filling you up, slowing down the release of sugars into your bloodstream and helping to prevent overeating. By eating the full-fat form of dairy products, you might actually eat fewer calories throughout the day than you would otherwise.”
2. A Lower Risk of Diabetes
While maintaining a healthy weight can certainly help lower your risk of developing Type 2 diabetes, research suggest that dairy fat may still improve metabolic health. After all, one 15-year study from Tufts University researchers found that, compared to people who eat the least dietary fat, people who eat the most have a 46 percent lower risk of developing Type 2 diabetes.
NYC registered dietitian and certified diabetes educator Laura Cipullo, author of “Women’s Health Body Clock Diet” explains that “When someone eats full-fat dairy versus low-fat dairy, the fat will actually delay the absorption of the milk’s sugar. As a result, blood sugar rises more slowly over a longer period of time.
3. A Happier Heart
Cheese can be part of a heart-healthy diet. Research published this year in The American Journal of Clinical Nutrition found that consumption of full-fat cheese raises healthy HDL cholesterol levels, which are associated with a decreased risk of heart disease, better than does consumption of low-fat varieties.
That study builds on a 2014 review published in Current Nutrition Reports, which concluded that fat from milk, cheese and yogurt does not contribute to the development of coronary artery disease. The reason may be that dairy contains more than 400 unique types of fatty acids, some of which are believed to have anti-inflammatory effects in the body.
4. A Calmer Digestive Tract
Whole milk and yogurt could also reduce belly bloat because full-fat dairy is lower in lactose, making it easier for individuals with lactose intolerance to digest compared to low-fat or no-fat dairy.
According to a 2013 review from Polish researchers, one specific fatty acid contained in dairy, called butyric acid, is known to aid in gastrointestinal health. It holds promise in the treatment of irritable bowel syndrome by supplying the bowels with cellular energy and promoting healthy gut bacteria.
5. Lower Sugar Intake
Dr. Kevin Campbell, a board-certified internal medicine and cardiac specialist based in North Carolina, believes that “When people reduce the amount of fat they eat, they tend to increase their intake of refined carbohydrates and sugar, the driving forces behind the bulk of our nation’s chronic health problems.
Add this healthy recipe to your new weight loss programs.
Baked Goat Cheese Balls
Ingredients (makes 8 servings)
- 1 (11oz) log of goat cheese
- 2 eggs beaten
- 1 cup bread crumbs (I used gluten free)
- 1/2 cup roasted walnuts (substitute any nut you prefer)
- 1/4 tsp kosher or sea salt
- Pepper to taste
- Olive oil spray
Serving Suggestion: Serve with fig jam or a drizzle of honey.
- Preheat oven to 400 degrees
- Line a baking sheet with parchment paper
- Beat 2 eggs adding a bit of salt and pepper
- Process 1/2 cup of roasted walnuts in a food processor
- Add to 1 cup of bread crumbs
- Slice goat cheese log into 8 slices (or smaller if you want little bites)
- Roll the slices into balls
- Dip goat cheese into egg and then in to bread crumb mixture
- Place on baking sheet and repeat
- Spray bites with olive oil and bake for 6-8 minutes (keep an eye on them)
- Transfer to a cooling rack or dish
Serving Suggestion: Serve with fig jam or a drizzle of honey (or eat plain)
Nutrition (per serving)
This recipe is provided courtesy of Helene Cohen. Try it for healthy new weight loss programs.