During the course of a day’s worth of foods, saturated fat adds up quickly because anything containing fat (oil, butter, cheese, nuts, chicken) usually has both unsaturated and saturated fat. One cup of whole milk or full-fat yogurt a day wouldn’t necessarily put you over your limit for saturated fat, but it could come close. Because there is more fat overall in dairy products, that means there will be more saturated fat in full-fat dairy products. Too much LDL stiffens and inflames arteries, which can lead to heart disease. More than half of the fat in milk is saturated, the type of fat that has been proven to raise LDL or bad cholesterol. What about the fat in dairy products-is it healthy fat? Years upon years of scientific research has shown that saturated fat from animal products is not heart-healthy. Chemicals are not used in either case, and the only additives to the milks are vitamins A and D. The amount of processing between skim and whole milk is relatively the same. Milk is also pasteurized, a heat treatment used to kill anything that may cause diseases, like bacteria. It’s then homogenized, a process that evenly distributes the fat molecules, preventing fat from floating to the top of the milk. Next, fat is added back to the skim to make milks with the different amounts of fat. Regardless of whether the end product is whole milk, 2% milk, 1% milk or skim milk, the milk is skimmed first, meaning that the fat is separated out so that you have cream and non-fat milk. So, are low-fat dairy products more processed than full-fat dairy? It all starts with milking cows. As a Registered Dietitian, I often recommend people choose whole foods and products that are as close to natural as they can find, meaning not a lot of ingredients on the ingredient list. I’m glad people are starting to realize how overly processed many foods have become. So which is it? Is full-fat dairy better or worse than low-fat dairy? Let’s take a closer look. Some have said recently that full-fat dairy is better for you because it’s less processed and has more fat. I grew up next to a dairy farm in the Midwest and I admit to loving all creamy, full-fat dairy products-milk, cheese, yogurt, ice cream-you name it! You might be like me and feel full-fat dairy is a more rich and flavorful choice versus low-fat or non-fat varieties, but is it a healthier choice?
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