Opinions on low/no-fat dairy?
Hausisse1
Posts: 165 Member
Hi! Most of the dairy products I eat are low-fat or non-fat. I read an article on Big Think (http://bigthink.com/ideafeed/researchers-explore-how-protein-carbs-affect-weight-gain) in which a scientist is quoted as saying “when people consumed more low-fat dairy products, they actually increased their consumption of carbs, which may promote weight gain. This suggests that people compensate, over years, for the lower calories in low-fat dairy by increasing their carb intake." (though most of the rest of the article is common sense, lol)
I dunno, I guess I just habitually eat non-fat Greek yogurt and low-fat cottage cheese because I can get twice as much protein from eating two servings (in yogurt, at least) than I would eating just one full-fat, and it's almost the same amount of calories. But I've been reading a lot of stuff lately about how full-fat dairy is better for you- for reasons beyond possible weight gain as well. Thoughts?
(Only on dairy specifically; I'm aware that there are healthy vegan sources of protein too!)
I dunno, I guess I just habitually eat non-fat Greek yogurt and low-fat cottage cheese because I can get twice as much protein from eating two servings (in yogurt, at least) than I would eating just one full-fat, and it's almost the same amount of calories. But I've been reading a lot of stuff lately about how full-fat dairy is better for you- for reasons beyond possible weight gain as well. Thoughts?
(Only on dairy specifically; I'm aware that there are healthy vegan sources of protein too!)
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I've been using 0.1% milk for years. I can just about manage 1% or 2% milk if I have to, but full fat milk tastes awful to me now. Low/no fat yoghurt is a nice way to get lots of yoghurt, but I'm fine with full fat yoghurt too as long as it fits in my calories. The only thing I don't go low fat for is cheese. Mmmm, cheeeeeese....0
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Most of my dairy is low or non-fat. It doesn't really have to do with weight loss, I just don't like dairy fat. I don't drink milk because I don't like it. Cheese is about the only full fat dairy I eat, and only some of that is full fat. Some is reduced fat. None is fat free. Fat free cheese has a weird texture and doesn't melt well. Yogurt is nonfat, ice cream is low fat, but I don't eat much of either of those. I've never been big on dairy.0
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I've been using 0.1% milk for years. I can just about manage 1% or 2% milk if I have to, but full fat milk tastes awful to me now. Low/no fat yoghurt is a nice way to get lots of yoghurt, but I'm fine with full fat yoghurt too as long as it fits in my calories. The only thing I don't go low fat for is cheese. Mmmm, cheeeeeese....
Oh, yeah, tbh I hate the mouth feel of full-fat milk... usually if I want milk I'll just drink almond milk, though, hahaha.0 -
Need2Exerc1se wrote: »Most of my dairy is low or non-fat. It doesn't really have to do with weight loss, I just don't like dairy fat. I don't drink milk because I don't like it. Cheese is about the only full fat dairy I eat, and only some of that is full fat. Some is reduced fat. None is fat free. Fat free cheese has a weird texture and doesn't melt well. Yogurt is nonfat, ice cream is low fat, but I don't eat much of either of those. I've never been big on dairy.
That's pretty much how I am, as well. Not a huge dairy fan, but Greek yogurt is a good source of complete protein, and super easy to stick in my lunchbox or whatever.0 -
It's an easy way to reduce overall fat in the diet, which may reduce calorie consumption. I find people have strong preferences and don't stray too far from them.0
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I'm on ovo-lacto vegetarian who gets a lot of her protein from dairy (both cottage cheese and plain Greek yogurt).
This is my experience. I used to eat the fat-free, because I was a volume eater. I liked that "full" feeling.
After restricting my calories for a while, and beginning to exercise, I started to feel hungry. A lot of people say that protein is satiating, and I was getting LOADS of protein.
What I wasn't getting was fat. I cut WAY back on my fat consumption to make room for more volume in my servings of dairy and vegetables.
So, I made some changes. I switched to 4% cottage cheese. Instead of eating a cup of cottage cheese at a time, I now eat 3/4 of a cup (169g). Less volume, more filling. Plenty of protein still.
I don't eat the 10% Greek yogurt, but I do eat the 2%, with the same adjustment to serving size. Still a decent amount of protein.
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I was under the care of a doctor a few years back that also agreed that full fat dairy was best. His goal was to control my blood sugar. He said that low fat/ no fat dairy has a bit more sugar carbs. So even though they are lower in calories, they have a bigger impact on insulin and blood sugar.
When I go to Trader Joes or Whole Foods, I am not able to find full fat cottage cheese, and the choices are not great for full-fat Greek yogurt, if at all available. So I've been eating low fat stuff lately.
I don't know whether it really matters if you are an otherwise healthy person, or if it only makes a difference if you are trying to control blood sugar levels.
I think food companies are always making their products follow whatever trend is going on. And since so my people still believe that fat is to be avoided at all costs, then they make more and more reduced-fat dairy products. (Or maybe it is the food companies themselves making the trends in health and "wellness" and we are the ones that follow. Who knows?)
Anyway, it seems like most of the interesting flavors of Greek yogurt are either low fat or 0% so I've been buying those. I should probably just get the tubs of plain, full fat-yogurt...0 -
It's a analysis of diets to find correlations, which is always problematic because there are numerous possible reasons for a correlation besides causation.
It's also assuming no calorie counting, and what you might eat if you wanted to maximize weight loss without counting might be different than what you'd eat when counting, and yet most "adjust diet in this way without counting" studies result in far less weight loss than that achieved by many on MFP (including me, while consuming lots of low fat dairy).
Also, if you look at the Science Daily source, the study in fact found a correlation between yogurt consumption (doesn't say what type, I'm assuming all) and weight loss/lower weight, and found no correlation either way with full fat OR low/no fat dairy. Instead, it's some weird might eat more carbs, higher carbs in general has a correlation with being heavier (without identifying how high we are talking about).
Seems a pretty weak basis to support the comments about dairy in the linked article.
I think SOME people probably do eat fewer calories if they consume full fat dairy, since they find it more satiating (I'm pro fat in general for the same reason). However, having experimented, I find no difference in how satisfied I feel eating low fat vs. full fat dairy (and I like both, about equally), and so tend to prefer low fat so I can save my fat for things I do find more satisfying, like whole eggs or cheese (a form of full fat dairy, I guess) or ice cream (same) or avocados or olives or having a wide variety of meat options.0 -
beachhouse758 wrote: »I was under the care of a doctor a few years back that also agreed that full fat dairy was best. His goal was to control my blood sugar. He said that low fat/ no fat dairy has a bit more sugar carbs. So even though they are lower in calories, they have a bigger impact on insulin and blood sugar.
When I go to Trader Joes or Whole Foods, I am not able to find full fat cottage cheese, and the choices are not great for full-fat Greek yogurt, if at all available. So I've been eating low fat stuff lately.
I don't know whether it really matters if you are an otherwise healthy person, or if it only makes a difference if you are trying to control blood sugar levels.
I think food companies are always making their products follow whatever trend is going on. And since so my people still believe that fat is to be avoided at all costs, then they make more and more reduced-fat dairy products. (Or maybe it is the food companies themselves making the trends in health and "wellness" and we are the ones that follow. Who knows?)
Anyway, it seems like most of the interesting flavors of Greek yogurt are either low fat or 0% so I've been buying those. I should probably just get the tubs of plain, full fat-yogurt...
I mean, if it's healthier for insulin/blood sugar, it's probably healthier for all of us! Do you still manage to fill your protein macros pretty easily?
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lemurcat12 wrote: »It's a analysis of diets to find correlations, which is always problematic because there are numerous possible reasons for a correlation besides causation.
It's also assuming no calorie counting, and what you might eat if you wanted to maximize weight loss without counting might be different than what you'd eat when counting, and yet most "adjust diet in this way without counting" studies result in far less weight loss than that achieved by many on MFP (including me, while consuming lots of low fat dairy).
Also, if you look at the Science Daily source, the study in fact found a correlation between yogurt consumption (doesn't say what type, I'm assuming all) and weight loss/lower weight, and found no correlation either way with full fat OR low/no fat dairy. Instead, it's some weird might eat more carbs, higher carbs in general has a correlation with being heavier (without identifying how high we are talking about).
Seems a pretty weak basis to support the comments about dairy in the linked article.
I think SOME people probably do eat fewer calories if they consume full fat dairy, since they find it more satiating (I'm pro fat in general for the same reason). However, having experimented, I find no difference in how satisfied I feel eating low fat vs. full fat dairy (and I like both, about equally), and so tend to prefer low fat so I can save my fat for things I do find more satisfying, like whole eggs or cheese (a form of full fat dairy, I guess) or ice cream (same) or avocados or olives or having a wide variety of meat options.
Hmm, you make a lot of good points. Thank you for the thoughtful response!0 -
In simple terms. Low fat yogurt has more sugar in it with little fat and regular yogurt has more fat but less sugar. I always choose regular because I'm trying to reduce my sugar intake.0
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It's made of broken dreams and disappointment.
Go full fat as often as possible- just don't go crazy with it.0 -
It's made of broken dreams and disappointment.
Go full fat as often as possible- just don't go crazy with it.
Hehe, why's that? I just eat low-fat because it's easier to meet my protein macros and not go over my fat macros, but if there's a better way to go about it I'd like to hear it!0 -
I like my harder cheeses (cheddar, swiss, provolone) full fat but go low fat with cream cheese and cottage cheese. I love low fat cottage cheese with avocado. I get my fat but less saturated fat.0
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I... don't get the whole argument over sugar in full fat vs. low fat vs. non fat dairy.
In comparing the nutrition content of Fage, my preferred brand of plain Greek yogurt, the zero fat has 7 grams of milk sugar per a 6 ounce serving size, and the 2% and full-fat both have 8 grams of milk sugar per a 7 ounce serving size.
Now, if you all are talking about flavored yogurts? Different story. But don't blame it on the dairy.
Edit: I just looked up Trader Joe's non-fat and 4% cottage cheese in the data base. Both have 4g of sugar for a 1/2 cup (113 g) serving.0 -
skim milk just aint the same as 2% or whole milk
(taste-wise) 0 -
mamapeach910 wrote: »I... don't get the whole argument over sugar in full fat vs. low fat vs. non fat dairy.
In comparing the nutrition content of Fage, my preferred brand of plain Greek yogurt, the zero fat has 7 grams of milk sugar per a 6 ounce serving size, and the 2% and full-fat both have 8 grams of milk sugar per a 7 ounce serving size.
Now, if you all are talking about flavored yogurts? Different story. But don't blame it on the dairy.
Edit: I just looked up Trader Joe's non-fat and 4% cottage cheese in the data base. Both have 4g of sugar for a 1/2 cup (113 g) serving.
Frankly, I don't get it either, lol, which is why I was interested in hearing about how other people approached the topic. And thanks for the info on Fage, (my preferred brand too!) I actually assumed the sugar content for their full-fat yogurt would be lower.0 -
So I'm in the full fat camp. . .but usually just in coffee. And my diet is the 'if it fits in my piehole, meets my MACROS, makes me happy to the point of dancing' then yes I'll shove it down the gullet. True story.0
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Though I don't have a specific study to quote here (sorry) I've done a fair amount of reading about fat intake and women's diets. Apparently our hormone levels are pretty easily influenced by or fat intake, and drastically lowering it can be one of the reason some girls (me!) get cranky as f*** or feel weird, tired, whatnot while trying to lose weight. All that aside, and this is again a Me thing, In the time I've spent keeping a food diary, I've noticed I feel happier, healthier, stronger when my food is primarily protein and fat, and less carbs - but thats overall balance in my diet.0
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ashesfromfire wrote: »Though I don't have a specific study to quote here (sorry) I've done a fair amount of reading about fat intake and women's diets. Apparently our hormone levels are pretty easily influenced by or fat intake, and drastically lowering it can be one of the reason some girls (me!) get cranky as f*** or feel weird, tired, whatnot while trying to lose weight. All that aside, and this is again a Me thing, In the time I've spent keeping a food diary, I've noticed I feel happier, healthier, stronger when my food is primarily protein and fat, and less carbs - but thats overall balance in my diet.
I have never read anything on that, but it rings true from personal experience. But I still don't like and therefore don't eat much full fat dairy. I get plenty of fat from other sources.0 -
Hi! Most of the dairy products I eat are low-fat or non-fat. I read an article on Big Think (http://bigthink.com/ideafeed/researchers-explore-how-protein-carbs-affect-weight-gain) in which a scientist is quoted as saying “when people consumed more low-fat dairy products, they actually increased their consumption of carbs, which may promote weight gain. This suggests that people compensate, over years, for the lower calories in low-fat dairy by increasing their carb intake." (though most of the rest of the article is common sense, lol)
I dunno, I guess I just habitually eat non-fat Greek yogurt and low-fat cottage cheese because I can get twice as much protein from eating two servings (in yogurt, at least) than I would eating just one full-fat, and it's almost the same amount of calories. But I've been reading a lot of stuff lately about how full-fat dairy is better for you- for reasons beyond possible weight gain as well. Thoughts?
(Only on dairy specifically; I'm aware that there are healthy vegan sources of protein too!)
You have to accept their assumption that more carbs promotes weight gain to buy into this?
The only low-fat dairy product I consume regularly is skim milk, which I grew up drinking and now have with meals for a 90 cal/13 carb/8 protein side. If I didn't consume the milk, I would probably be having a mostly-carb vegetable in its place. I think the milk keeps me fuller.
However, I get adequate fat (more than adequate today, actually:
. )
Skim milk is the best option for me.0 -
I appreciate this response. I struggle with the low/no/full fat dairy too. I am petite with not a lot to lose and mfp gives me 1270 calories to eat before exercise. So I HATE using calories on fats because of the low volume issue when I don't have a lot to work with in the first place. But not getting enough fat is also a problem. It didn't occur to me to just lower the portion size a little.....now I need to find plain Greek yogurt with fat.mamapeach910 wrote: »I'm on ovo-lacto vegetarian who gets a lot of her protein from dairy (both cottage cheese and plain Greek yogurt).
This is my experience. I used to eat the fat-free, because I was a volume eater. I liked that "full" feeling.
After restricting my calories for a while, and beginning to exercise, I started to feel hungry. A lot of people say that protein is satiating, and I was getting LOADS of protein.
What I wasn't getting was fat. I cut WAY back on my fat consumption to make room for more volume in my servings of dairy and vegetables.
So, I made some changes. I switched to 4% cottage cheese. Instead of eating a cup of cottage cheese at a time, I now eat 3/4 of a cup (169g). Less volume, more filling. Plenty of protein still.
I don't eat the 10% Greek yogurt, but I do eat the 2%, with the same adjustment to serving size. Still a decent amount of protein.
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In simple terms. Low fat yogurt has more sugar in it with little fat and regular yogurt has more fat but less sugar. I always choose regular because I'm trying to reduce my sugar intake.
Technically, they have the same amount of sugar per volume. Full fat just has less sugar per calorie, since a lot of its calories are from fat. This makes sense, as the only difference should be that the fat is removed from the lower and no fat versions. A lot of people seem to think sugar is added, but that's false (except for favored yogurts, but that has nothing to do with fat content). I don't personally see any reason for anyone without insulin issues or some other health problem to worry about lactose anyway (or someone who is lactose intolerant, of course), but there's simply no difference except you might decide to eat less of the full fat because it has more calories/is more filling (if you perceive it as such--I simply don't).
Fage, full fat (1 cup), 220 calories
11 grams fat (99 cal)
9 grams carbs (all sugar, 36 cal)
20 grams protein (80 cal)
Doesn't add up perfectly because these things never do, probably rounding.
Fage, 2% (1 cup), 150 calories
4 grams fat (36 cal)
8 grams carbs (all sugar, 32 cal)
20 grams protein (80 cal)
Fage, 0% (1 cup), 130 calories
0 grams fat
9 grams carbs (all sugar, 36 cal)
23 grams protein (92 cal)
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It's made of broken dreams and disappointment.
Go full fat as often as possible- just don't go crazy with it.
Hehe, why's that? I just eat low-fat because it's easier to meet my protein macros and not go over my fat macros, but if there's a better way to go about it I'd like to hear it!
sometimes it's necessary- I agree- but fat is tasty- it's why things taste good.
I am personally willing go mid range fat products if the trade off of fat/flavor isn't bad.
I'll rarely/never pick up no fat/low fat- it just taste bad- and I don't eat it- or it's not worth the calories. But like- I drink 2% milk when I buy it- tastes better- saves me some extra calories vs full fat. (Being said- I drink almond milk more than anything-saves me on calories- and doesn't taste like watered down sadness of skim/1%)
there is that trade off of calorie goals/needs to flavor.
Usually I lean toward flavor- but if the substitute can be made with little impact on flavor- I'll reach for the lower calorie option.0 -
mamapeach910 wrote: »I... don't get the whole argument over sugar in full fat vs. low fat vs. non fat dairy.
In comparing the nutrition content of Fage, my preferred brand of plain Greek yogurt, the zero fat has 7 grams of milk sugar per a 6 ounce serving size, and the 2% and full-fat both have 8 grams of milk sugar per a 7 ounce serving size.
Now, if you all are talking about flavored yogurts? Different story. But don't blame it on the dairy.
Edit: I just looked up Trader Joe's non-fat and 4% cottage cheese in the data base. Both have 4g of sugar for a 1/2 cup (113 g) serving.
Heh, you beat me to it!0 -
beachhouse758 wrote: »I was under the care of a doctor a few years back that also agreed that full fat dairy was best. His goal was to control my blood sugar. He said that low fat/ no fat dairy has a bit more sugar carbs. So even though they are lower in calories, they have a bigger impact on insulin and blood sugar.
When I go to Trader Joes or Whole Foods, I am not able to find full fat cottage cheese, and the choices are not great for full-fat Greek yogurt, if at all available. So I've been eating low fat stuff lately.
I don't know whether it really matters if you are an otherwise healthy person, or if it only makes a difference if you are trying to control blood sugar levels.
I think food companies are always making their products follow whatever trend is going on. And since so my people still believe that fat is to be avoided at all costs, then they make more and more reduced-fat dairy products. (Or maybe it is the food companies themselves making the trends in health and "wellness" and we are the ones that follow. Who knows?)
Anyway, it seems like most of the interesting flavors of Greek yogurt are either low fat or 0% so I've been buying those. I should probably just get the tubs of plain, full fat-yogurt...
I mean, if it's healthier for insulin/blood sugar, it's probably healthier for all of us! Do you still manage to fill your protein macros pretty easily?
Actually, it's irrelevant for someone without a metabolic disorder...it is even less relevant for someone without a metabolic disorder who is also very active. I eat tons of carbs...and I ride like 100 miles per week too.
Because of the way it is process, low/no fat dairy has a gram or two more sugar than full fat...I don't see that as being particularly life altering. I prefer 1% or 2% milk myself and I like non-fat greek yogurt for the simple reason that I like the yogurt but I don't want to spend a ton of calories there...
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cwolfman13 wrote: »beachhouse758 wrote: »I was under the care of a doctor a few years back that also agreed that full fat dairy was best. His goal was to control my blood sugar. He said that low fat/ no fat dairy has a bit more sugar carbs. So even though they are lower in calories, they have a bigger impact on insulin and blood sugar.
When I go to Trader Joes or Whole Foods, I am not able to find full fat cottage cheese, and the choices are not great for full-fat Greek yogurt, if at all available. So I've been eating low fat stuff lately.
I don't know whether it really matters if you are an otherwise healthy person, or if it only makes a difference if you are trying to control blood sugar levels.
I think food companies are always making their products follow whatever trend is going on. And since so my people still believe that fat is to be avoided at all costs, then they make more and more reduced-fat dairy products. (Or maybe it is the food companies themselves making the trends in health and "wellness" and we are the ones that follow. Who knows?)
Anyway, it seems like most of the interesting flavors of Greek yogurt are either low fat or 0% so I've been buying those. I should probably just get the tubs of plain, full fat-yogurt...
I mean, if it's healthier for insulin/blood sugar, it's probably healthier for all of us! Do you still manage to fill your protein macros pretty easily?
Actually, it's irrelevant for someone without a metabolic disorder...it is even less relevant for someone without a metabolic disorder who is also very active. I eat tons of carbs...and I ride like 100 miles per week too.
Because of the way it is process, low/no fat dairy has a gram or two more sugar than full fat...I don't see that as being particularly life altering. I prefer 1% or 2% milk myself and I like non-fat greek yogurt for the simple reason that I like the yogurt but I don't want to spend a ton of calories there...
I see! Thank you for the input. It sounds like overall I don't need to worry about my preference for low-fat dairy, then, haha.0 -
Cheese: Full fat or GTFO
Milk: I don't use much, but I generally go for 2%
Coffee Creamer: Half and Half or GTFO
Yogurt: Icelandic Skyr is 0% fat and I find it creamier than just about anything. But, if I'm going for Greek, I generally go for some fat, either "reduced" or full fat.
Ice Cream/Gelato: Full fat or GTFO
Cottage Cheese: Ditto0 -
I would love to drink full fat milk, i much prefer the taste, but i drink so much of it the calories just aren't worth it.
600ml low fat milk i drink now is 214 calories. I drink alot of cups of tea.
600ml of full fat version is 372 calories
Some days depending how early i get up it can go up to 800-900ml0 -
If you're substituting a yogurt a day with fat free or only using fat free cheese on your sandwich at lunch, you probably aren't going to notice a difference one way or the other. The carb increase happens in people who try to eat low-no fat across the board. That's partly because the food they are eating doesn't do anything to interrupt their hunger signals like fat would, and partly because there's no other option if they're not going to eat fat, unless they have pica.
I'd rather have the full fat since it tastes better.0
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