The Big Dairy Debate

forlaura

Hey, guys, hope all are well... I'm a newbie around here and could use some feedback!
With all the research, (and some conflicting at that), I am looking for a realistic and evidence based approach to incorporating dairy, especially yogurt, into my day. Are you a member of the full fat, the nonfat or the low-reduced fat dairy camp, and what are your reasons for adopting this belief that one favors the other? Not a fan of nonfat myself...
I favor a low to moderate carb, no sugar diet as blood sugar control for preventative reasons is a priority. Have a great day, and I appreciate any information offered!

lemurcat12

It's just personal preference.

I LIKE low fat best, and don't find it any more or less filling by amount as compared to whole (talking about plain greek yogurt and cottage cheese, as I don't drink milk). Therefore, it makes sense for me to take advantage of the lower calories and higher protein per calorie benefits and eat that. I usually end up using my saved dairy fat calories in some other way, like for artisan or imported cheeses.

Some people find that whole is tastier for them so worth the extra calories or fills them up more.

I don't believe that either is better from a nutritional standpoint, it just depends on you and how it fits into your day.

I assume by "no sugar" you mean no added sugar, as all yogurts have sugar (lactose). The amount in full fat isn't much different than the amount in low fat by volume.

forlaura

@lemurcat12 Hey, and thank you for your reply...
Yes, very good point... I usually incorporate the low fat yogurt and full fat cheese into my macros... I drink plant based milk, myself. Thanks again!

pomegranatecloud

Full-fat only both for dairy and other products. I find that full-fat dairy is more filling and satisfying than than low-fat or non-fat dairy. Also, a lot of the low-fat and non-fat dairy tastes off or has a different texture. I don't consume much dairy, but when I do it's always full-fat.

CoachJen71

I eat non-fat greek but dress it up with stevia, and varying combinations of nut butter, PB2, dark cocoa powder, and Grapenuts.

cwolfman13

forlaura wrote: »

Hey, guys, hope all are well... I'm a newbie around here and could use some feedback!
With all the research, (and some conflicting at that), I am looking for a realistic and evidence based approach to incorporating dairy, especially yogurt, into my day. Are you a member of the full fat, the nonfat or the low-reduced fat dairy camp, and what are your reasons for adopting this belief that one favors the other? Not a fan of nonfat myself...
I favor a low to moderate carb, no sugar diet as blood sugar control for preventative reasons is a priority. Have a great day, and I appreciate any information offered!

It's not a "belief" that one is better than the other...it is a preference. I like non-fat greek yogurt, 1 or 2% milk, and full fat cheese...so it just depends on what it is and what my preference is.

forlaura

Thanks, all, for your feedback... ✨✨✨✨

Need2Exerc1se

I eat nonfat, low fat and full fat dairy. I go for non or low fat whenever it doesn't alter the taste to the point I don't like it. I don't believe that dairy fat is a healthy fat so I try to eat too much of it. I prefer to get my fat from other sources.

minniemoo1972

I eat full fat greek yogurt but 1% milk.....why....personal preference...I find the ff greek fills me up for longer and the milk tastes better in my tea

forlaura

How I got this in my head is that there is quite a lot of research on the benefits of full fat dairy, the argument being that it is in the dairy fat where the most nutritious and beneficial properties lie-starting with the most in full fat and decreasing the lower the fat...
Yes, it is a preference, and one which has many options to choose from, as they all provide something in the way of nutrition other than fat.
Thanks again for the feedback, guys!

gainerpal

Yogurt is great way to introduce dairy since it has many more benefits than most other dairy because of its active cultures. Yogurt with probiotics is so good for the digestive tract too and can be good when used around intimate areas too. Makes me want a smoothie

sunnybeaches105

What fits your macros? Eat that. I tend to go with 1% but also drink 2%. On yogurt I vary it.

3dogsrunning

sunnybeaches105 wrote: »

What fits your macros? Eat that. I tend to go with 1% but also drink 2%. On yogurt I vary it.

This.

I don't really drink milk. I used to buy 1% because that was what I was used to. I now have whole milk in the house for the baby. I won't really drink it but I'll use it on cereal. If I was drinking it, I'd opt for the lower versions because that is what I am used to and to save calories.
As for yogurt, I have found that the full fat variety make a big difference when I am eating it as breakfast for keeping me full. And it tastes sooooo good.

I would opt for the lower fat version if it tasted good and I need to save a few calories. In general, I can manage the full fat version.

redraidergirl2009

All yogurt just makes me bloated. So I just stay away.

Lounmoun

Full fat dairy for me. It tastes better and is more satisfying to me.

dutchandkiwi

I prefer full or half fat. Just because I think it tastes better and I'd rather eat a little less. That said that is my taste and my taste only. I totally think this is a personal taste issue.

forlaura

Thank you for all the great feedback! I actually just bought the 2% Greek Yogurt, not a great difference in carbs and sugar and a bit less fat and calories, which is what I am trying to keep in check as well as the carbs and sugar. I see the point in just fitting it in, it's all doable, just have to get creative -I stick to 15-30 grams of carbs per meal...
The Fage 2% actually tastes good, but I will reserve the full fat yogurt for days when I can tweak things around, so thanks a bunch guys, your awesome!

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Christine_72

It all depends what you like the taste of best.

I like full fat milk and yogurt, but prefer the taste and texture of low fat cottage cheese.

85Cardinals

I get the extra fat dairy, hard to find but worth the effort.

Zipp237

What is to debate? Very little dairy for me. I don't care what kind of dairy you eat, but the lower the fat, the lower the calories, fwiw.

sunnybeaches105

sunparakeet wrote: »

I only eat full-fat dairy. It fills me up better and doesn't taste gross like low-fat dairy does.

If you are curious about the effect of dairy on the body, look up some studies about dairy and antioxidant absorption. There are some pretty interesting studies that show your body does not absorb any of the antioxidants or phytonutrients in fruits (especially berries) when eaten with dairy. And that the healthy effects of tea are negated when the tea is drank with milk. Pretty shocking stuff actually, and there is ongoing study if dairy actually has this effect on nutrients in other foods as well.

The take-home message of these studies wasn't "never eat dairy" but rather, don't eat dairy when you are eating high-nutrient foods. They even go so far as to say that putting cheese on your salad makes your salad nutritionally worthless.

Just google "milk and antioxidants". Here's a link: http://well.blogs.nytimes.com/2012/09/17/really-adding-milk-to-tea-destroys-its-antioxidants/?_r=0

I love a quality misrepresentation of an article. It doesn't appear to be so much dairy, but proteins contained in dairy and other foods. And it was a study on tea. Interesting, but I'd say it leaves some questions open.

"A study published this year looked at whether the effect was limited to dairy products. It was not: Proteins in soy milk had the same effect as regular milk on antioxidants in tea."

eshults89

I used to only eat fat free but then I started eating clean. They actually recommend fuller fat because it's less processed!

BinaryPulsar

I drink effervescent kefir. Any amount of fat level is ok with me. I don't generally like nonfat yogurt (unless I blend it up). Lots of different yogurts taste good. Full fat is very tasty. I even like goat's milk yogurt and sheep's milk yogurt. Yogurt is good.

Zipp237

eshults89 wrote: »

I used to only eat fat free but then I started eating clean. They actually recommend fuller fat because it's less processed!

They are wrong. It's all processed unless you're milking the cow.

stevencloser

sunnybeaches105 wrote: »

sunparakeet wrote: »

I only eat full-fat dairy. It fills me up better and doesn't taste gross like low-fat dairy does.

If you are curious about the effect of dairy on the body, look up some studies about dairy and antioxidant absorption. There are some pretty interesting studies that show your body does not absorb any of the antioxidants or phytonutrients in fruits (especially berries) when eaten with dairy. And that the healthy effects of tea are negated when the tea is drank with milk. Pretty shocking stuff actually, and there is ongoing study if dairy actually has this effect on nutrients in other foods as well.

The take-home message of these studies wasn't "never eat dairy" but rather, don't eat dairy when you are eating high-nutrient foods. They even go so far as to say that putting cheese on your salad makes your salad nutritionally worthless.

Just google "milk and antioxidants". Here's a link: http://well.blogs.nytimes.com/2012/09/17/really-adding-milk-to-tea-destroys-its-antioxidants/?_r=0

I love a quality misrepresentation of an article. It doesn't appear to be so much dairy, but proteins contained in dairy and other foods. And it was a study on tea. Interesting, but I'd say it leaves some questions open.

"A study published this year looked at whether the effect was limited to dairy products. It was not: Proteins in soy milk had the same effect as regular milk on antioxidants in tea."

Nothing better than a study, being not properly represented by a blog article, being not properly represented by someone on a forum.

tlc010283

Dairy will keep you from your goals. Way too much sugar

minniemoo1972

tlc010283 wrote: »

Dairy will keep you from your goals. Way too much sugar

Peer reviewed studies required.

BTW it doesn't iifym.

BinaryPulsar

Also yogurt might have less sugar anyway. The process of becoming yogurt is from probiotic bacterias eating the lactose sugar. I eat kefir (drinkable yogurt) and yogurt. I don't eat much sugar. It doesn't add that much sugar. Has nutritional benefits as well (as any food does). Edit: the studies about milk protein (casein) interfering with absorption of antioxidants shows it reduces absorption. Not that it eliminates all absorption and makes the food nutritionally worthless. Still interesting, but not fully understood yet (as mentioned in another comment about soy milk)

Sued0nim

I like 1% milk in coffee to stop me hurting people

0% Greek yogurt for the protein hit

And full fat cream in my ice cream...salted caramel, or pure vanilla to make me, and my children content

forlaura

@tlc010283 @minniemoo1972
I would love to hear your thoughts on that. I am questioning dairy's affect on blood sugar (It is a goal of mine to keep sugar levels balanced and low)