How To Choose Between Low-Fat and Full-Fat in the Dairy Aisle

In general, dairy fat is back in favor. Researchers reviewing the growing body of scientific evidence have found that consuming more full-fat dairy foods than low-fat dairy is associated with lower risk of cardiovascular disease, type 2 diabetes, mortality and potentially weight gain. But does that mean butter and ice cream are the new superfoods? Not exactly.

Here’s a breakdown of the best choices in the dairy aisle when it comes to low-fat versus full-fat options.

Yogurt: Eat What You Like

The best yogurt to eat is the type you like. Recently, researchers found that the more yogurt people ate, the lower their risk of diabetes. Plain yogurt and plain Greek yogurt are both packed with beneficial probiotics, plus a long list of nutrients like protein, calcium, potassium, vitamin A, riboflavin and more. However in several studies, including the Prevention with Mediterranean Diet study, it is eating full-fat yogurt that is most closely associated with lower risk of weight gain. Choose plain yogurts then add fruit for flavor.

Cottage Cheese: Low-Fat Usually Has More Protein Per Serving

Few studies have looked specifically at fat-free versus higher-fat cottage cheese. If you’re purely interested in protein content, lower-fat cottage cheese can have two to three grams more protein per serving than a classic four-percent milkfat version. However, fat-free and reduced-fat versions often have a drier curd and a less creamy consistency; additionally, additives and gums may be added to mimic the texture of whole milk fat.

Sour Cream: Just Skip It

Again, there is little research on sour cream, but when it comes to light versus regular sour cream we say neither. Instead, opt for Greek yogurt. The tangy flavor of Greek yogurt is similar to sour cream but with many more important nutrients; thick Greek yogurt is spoon-able and is comparable in baking.

However, if your taste buds are truly craving sour cream, satisfy them with the similar taste of light sour cream. Full-fat sour cream can have around 50-percent more calories than lighter versions and since sour cream research is lacking, it’s okay to cut a few calories here. Just make sure to grab light instead of fat-free sour cream as the texture of fat-free can be noticeably different from that of full-fat.

Cheese: Go for Full Fat

This dietitian is not really a fan of the flavor of fat-free anything. As the saying goes: Fat is flavor. Fat in foods can lead to feeling fuller and more satisfied after a meal. Cheese is included in many of the studies linking whole milk dairy foods with healthy outcomes, including reduced risk or neutral associations with heart disease. A comprehensive meta-analysis of 18 population studies concluded that eating cheese was associated with a three-percent lower risk for stroke, especially when participants ate about one ounce per day of cheese.

Cream Cheese: Spread It Smartly

Since it’s generally spread – or schmeared on, the healthfulness of cream cheese depends almost entirely on what’s beneath that schmear. Spreading it on any fresh vegetable or slices of a fruit is a good once-in-a-while snack. Reduced-fat and full-fat cream cheese both contain about two grams of protein in a two-tablespoon serving. There are only about 20 calories more in full-fat cream cheese than the reduced-fat version, and two grams of saturated fat more. But cream cheese is not a nutrient-rich food like milk, yogurt or cheese as it’s made mainly from cream. However, some brands do contain probiotics. If you want to stay away from gums and stabilizers, check the labels.

Bottom Line: Full Fat Dairy Can Be Part of a Healthy Diet

Calories count. But if dairy foods are consumed at the suggested serving size and don’t contain added sugars (like flavored yogurts), full-fat dairy foods can be consumed daily within the context of a healthful diet. Dairy milk, cheese and yogurt can contain six to 16 grams of protein per serving. Without regular consumption of the recommended three servings of dairy foods daily, it can be difficult to meet daily nutrient needs for calcium, potassium, vitamin D, magnesium and vitamin A. If drinking and eating whole milk dairy means it will actually be eaten and enjoyed, grab a spoon and a glass!