After decades of nutritional warnings about saturated fats and full-fat dairy products, a new wave of scientific studies in recent years have begun to reconsider these recommendations, indicating that these products may not be as harmful as previously thought, and may even carry potential health benefits when consumed in moderation within a balanced diet.
A scientific re-evaluation of dietary recommendations
In a large scientific review published in 2023 in a nutritional sciences journal, researchers found that consumption of full-fat dairy products is not associated with a clear increase in the risk of heart disease or Type 2 Diabetes, and the evidence did not show a clear superiority of low-fat dairy products in terms of health benefits.
A large follow-up study published in 2024 that included thousands of participants also revealed that consumption of full-fat dairy was not associated with a significant increase in the risk of heart disease. In contrast, consumption of fermented dairy such as yogurt was associated with a lower risk of heart disease and diabetes.
Nutritional trials conducted between 2023 and 2024 showed that introducing full-fat dairy into a balanced diet did not lead to a significant increase in harmful cholesterol levels compared to low-fat dairy.
Broader scientific reviews
In a comprehensive scientific review published by the journal Advances in Nutrition in 2020, nutrition experts concluded that consumption of full-fat dairy products is associated with a neutral or even inverse relationship with the risk of cardiovascular and metabolic diseases, stressing that the evidence supporting the superiority of low-fat dairy is not as strong as previously thought.
A systematic review published in the British Journal of Nutrition in 2018 also found that consumption of dairy products may be associated with a lower risk of heart disease and stroke, with the effect varying depending on the type of product and the amount consumed.
Mixed results among dairy products
In contrast, a large meta-analytic study published in the journal Scientific Reports in 2020 showed that cheese consumption was associated with a lower risk of coronary heart disease, while high-fat milk consumption was associated with a slight increase in disease risk, suggesting that the impact of dairy on health may vary depending on the type of product.
A large international study within the PURE Study project published in The Lancet in 2018 also revealed that consuming dairy products was associated with a lower risk of death and heart disease compared to not consuming them, without significant differences between full-fat and low-fat products.
Dairy and brain health
In a long-term Swedish study that followed about 28,000 people for 25 years, the results showed that consumption of full-fat cheese and cream was associated with a lower risk of dementia and vascular dementia by 13% to 29% compared to people who consumed smaller amounts of these products.
However, the researchers emphasized that these results are based on observational studies, and do not prove a direct causal relationship between dairy consumption and dementia prevention.
Saturated fats: benefits and risks
Despite these results, global health bodies still warn against excessive consumption of saturated fats, as some studies indicate that they are linked to high cholesterol levels and an increased risk of heart disease when consumed in large quantities, with a recommendation to replace part of them with unsaturated fats such as vegetable oils.
Long-term nutritional analyzes have also shown that excessive butter consumption may be associated with an increased risk of death, while consumption of vegetable oils has been associated with lower health risks.
What do researchers say?
Researchers agree that current scientific evidence is still complex and partly mixed, and that observational studies cannot prove a direct causal relationship, as multiple factors such as lifestyle, genetic factors, and overall diet play an important role in health outcomes.
Experts stress the need to conduct long-term clinical trials to determine the true impact of full-fat dairy products on health.
Moderation is the basis of the diet
Although the role of dietary fats in the diet has been re-evaluated, nutrition experts agree that moderation and dietary diversity remain the foundation of any healthy diet. Recent recommendations indicate that full-fat dairy can be part of a balanced diet if consumed in moderation, with an emphasis on vegetables, fruits and whole grains.
