At last! You can go FULL FAT

... because, after years of being vilified, research shows that — in the right amount — it’s actually good for you

MANY people choose skimmed or low-fat milk on the basis it’s ‘healthier’ than full fat, but the latest evidence suggests we should think again.

Full-fat dairy is higher in saturated fat, which is thought to raise cholesterol, in turn furring up the arteries and leading to heart disease. However, a study published last month showed that full-fat dairy was not linked with higher rates of the condition.

In fact, the research, published in the American Journal of Clinical Nutrition, found that people over 65 with the highest levels of fats derived from dairy in their blood were no more likely to develop heart disease or stroke than those with the lowest levels.

And one type of dairy fat molecule — heptadecanoic acid — found in people’s blood was associated with a lower risk of death from stroke. This latest study adds to a growing body of evidence that — apart from the extra calories it contains — full-fat dairy isn’t unhealthy.

‘The evidence that saturated fat as a whole is associated with a higher risk of cardiovascular disease isn’t in dispute,’ says registered dietitian Helen Bond. ‘But it seems that all saturated fats don’t behave the same, and that those in dairy — perhaps in combination with other beneficial components such as calcium — might overall have a net benefit to health, unlike those from red meat, for instance.’

This should be music to the ears of the dairy industry which has been facing a downturn in sales. In the year to March 2018, sales of alternative milks such as rice, soya and almond went up by 15%, while pasteurised cow’s milk sales stayed largely static.

But even within the dairy category it’s likely that different products affect us differently, particularly with regard to weight. A 2011 study in the New England Journal of Medicine examined how changes in people’s lifestyles led to gradual, long-term changes in body weight, and found that butter consumption was linked with weight gain, while yoghurt — both full and low fat — was linked to the biggest reduction in weight over four years.

‘Yoghurt, milk and small amounts of cheese are the best dairy choices,’ says Helen Bond.

‘They are key providers of calcium in a form that’s easily absorbed, and iodine which is needed for making thyroid hormones, whereas butter, while providing these, too, is also much higher in calories.

‘In a typical Western diet, it’s unlikely that you’ll get enough of these nutrients any other way so a couple of portions of these dairy products a day is recommended.’

So with full-fat dairy back on the table, how much should you be eating?

Here, our Sudoku-inspired grid offers eight combinations of dairy products that will supply around 20g saturated fat — the recommended daily maximum for women (for men it’s 30g).

Just bear in mind that with this Sudoku dairy plan, there won’t be much room for other sources of saturated fat, such as red meat.