Eating hEalthy is EasiEr than you thought
no need to fear naturally occurring trans fats in dairy
Google fat intake and type 2 diabetes, and there’s virtually no end to results that warn limiting consumption is key to disease management.
But a growing body of science supported by the Alberta Diabetes Foundation says otherwise, especially when it comes to eating whole fat dairy.
There’s one kind of dairy fat in particular that’s being reconsidered for the health benefits it offers, including to people with type 2 diabetes.
It’s trans fat. However, this isn’t the industrial trans fat harmful to humans that Health Canada is gearing up to ban in September 2018.
“We need to be aware there are naturally derived trans fats from ruminant sources that need to be exempt from the discussions we’re having about partially hydrogenated oils and trans fats made from heating,” said Spencer Proctor, director of human nutrition in the Faculty of Agriculture, Life and Environmental Sciences at the University of Alberta.
Ruminants are a group of mammals that include dairy producing animals, such as cattle, sheep and goats.
Proctor has been part of global research teams that have studied the differences between naturally occurring and industrial trans fats. Research indicates that consuming natural trans fat is part of a balanced diet and not a health concern.
In fact, these good fats can enhance health, and in the case of type 2 diabetes, help keep the disease in check, Proctor said.
“Evidence shows whole dairy — three to five per cent milk fat, like in yogurt, and 10 to 12 per cent milk fat like in cheese — seem to have a unique role to play in diabetes management and prevention,” he explained.
So much so that Proctor, who is also a primary member of the Alberta Diabetes Institute, would recommend increasing full-fat dairy consumption by even a couple of servings a day for those with type 2 diabetes.
The type of trans fat found in dairy is unique, he said, as are other fats found in milk products. They’ve been shown to have anti-inflammatory benefits. That’s critical because inflammation causes insulin resistance, which is the main cause of type 2 diabetes.
“If someone goes from low dairy intake to increasing dairy intake, they’re very likely going to see some health benefits,” Proctor said.
Still, it’s not only because of the natural trans fats, he added. There are many nutrients in whole-fat dairy that can benefit those with type 2 diabetes, which is when the body doesn’t produce enough insulin or use it properly.
“It’s difficult to pinpoint in dairy what is the magic ingredient. It’s not one particular thing,” Proctor said. “Dairy is a unique food group and there are multiple components in dairy that are unique, including the fats. But it’s a combination of proteins, fat types, the amount of fat and the calcium.”
Looking for ways to incorporate more whole fat dairy into your diet? Visit pureprairie.ca for recipes and resources for creating a diabetic meal plan using fresh foods, including whole fat diary.