Dr Oz: Full-Fat VS Low-Fat Milk
It’s been known for a long time that there are good fats and bad fats, but now there’s yet another debate over dairy. When it comes to low fat and whole fat, which is healthier? Three servings a day is the government recommended amount of low- or fat-free dairy, and it’s been just that since 1985. Since then, fat-free versions of milk, ice cream, cheese, and even half-n-half.
The fat-free trend began in the 1970’s when a controversial government commission called for a low-fat diet to tackle heart disease and to lose weight. Now, two new studies suggest that people who consume full-fat dairy actually weigh less than their low- and no-fat counterparts, and also have a lower risk for diabetes. There’s still controversy surrounding saturated fat, which is found in full-fat dairy. So what percentage of fat in your milk should you be consuming?
Dr Oz: Studies About Fat In Dairy
Dr Oz then welcomed Dr David Katz, founder of the True Health Initiative. Dr Katz explained that the studies that make the headlines aren’t the best or the most important ones, but instead they’re the most shocking ones or the ones that tell us what we want to hear.
One of the two studies Dr Oz talked about earlier looked at the effect of dairy on people’s weight and diabetes. The study looked at an association between fats from dairy in the blood and the likelihood of developing diabetes over time. It was found that 3,000 people had a 46% less likelihood of developing diabetes when there was dairy fat in their blood. Dr Katz explained that there were associations between certain fats from dairy, but not all fats from dairy, so there was really no definitive answer from this study.
The second study found an association between eating full-fat dairy and having a lower risk of being overweight and obese. Dr Katz explained that those results could be because some will feel more full from consuming full-fat dairy, which leads them to eat less calories overall. Also, fat doesn’t raise blood sugar directly and doesn’t trigger an insulin release.
Dr Oz: Should You Add Dairy Fat To Your Diet
Dr Katz argued that it could all come down to association, because you never know the other factors that could have helped the association. But at the same time, some of the fats in dairy could have legitimately helped people lose weight. Dr Katz stated that context is key, and said if you’re getting satiety from healthy sources, there’s unlikely to be much of a benefit from the fat in dairy. Not to mention, the healthiest people in the world, those who live in the “blue zones” don’t each much dairy.
Personally, Dr Katz hasn’t changed anything because he doesn’t believe the evidence is significant. Dr Oz was thrilled to hear that a good “right in the middle” solution would be to drink 2% milk. If you’re getting plenty of healthy fats from other sources, you really have no reason to add dairy fat to your diet.
Dr Oz: Shopping For Milk
So what are the best dairy products for you and you family? It’s still recommended that adults get 3 servings of dairy each day, because of the vitamin D, protein, and calcium that are in them. When buying milk, it’s important to look for organic milk, which means antibiotic and hormone-free. At that point Dr Oz tried a ridiculously hilarious pair of straw glasses as he sipped on a cup of milk, which is a great way to make it fun for your kids to get their dairy each day. You should avoid raw milk because pasteurization is important to kill dangerous bacteria.
Dr Tanya Altmann, a pediatrician, explained that children under one year of age should never drink cow’s milk. For babies that young, they should have breast milk or approved baby formula only. Dr Altmann also suggested giving babies as young as six months old Greek yogurt or cheese. For kids age 1-2, they need fat for brain development, which is why whole milk is recommended. Over age 2, you can cut down on the fat in milk and start to give them other healthy fats like fish, nut butter, or avocado.