For decades, we were told to avoid full-fat dairy. New research says otherwise

Moderation is key - don't eat a whole butter cow in one sitting

University of Toronto

Full-fat dairy may not be the health villain it has long been portrayed as, according to a new study finding that three daily servings did not worsen weight, cholesterol, or insulin resistance over 12 weeks. 

Researchers also observed improvements in blood pressure and nutrient intake, raising questions about longstanding recommendations to choose low-fat dairy.

For years, people have been encouraged to choose low-fat or fat-free dairy products to protect their hearts and manage their weight. But growing scientific evidence suggests that full-fat dairy may not carry the health risks many have come to expect.

A new Canadian study led by University of Toronto professor Harvey Anderson adds to that evidence. Researchers found that adults who consumed three servings of full-fat dairy each day for 12 weeks did not experience harmful changes in body weight, body composition, energy metabolism, or blood cholesterol levels compared with participants following a diet containing little dairy.

Even more surprisingly, participants who consumed more dairy showed improvements in blood pressure and obtained greater amounts of several important nutrients.

The findings, published in The Journal of Nutrition, raise new questions about longstanding dietary recommendations and suggest that the health effects of dairy may be more complicated than its saturated fat content alone would indicate.

Why Full-Fat Dairy Has Been Discouraged

For decades, nutrition guidelines in Canada and many other countries have recommended choosing low-fat or fat-free milk, yogurt, and other dairy products. The main concern has been saturated fat, which can raise levels of LDL cholesterol in the blood.

Often called "bad" cholesterol, LDL can contribute to fatty deposits in the arteries. Over time, this buildup can increase the risk of heart attacks, strokes, and other cardiovascular problems.

Because full-fat dairy contains more saturated fat than reduced-fat alternatives, health authorities have traditionally encouraged people to limit their intake.

However, research examining what happens when people actually consume full-fat dairy has produced a more complicated picture.

Anderson, a professor of nutritional sciences at the University of Toronto's Temerty Faculty of Medicine, points out that numerous studies involving humans have failed to find a clear association between full-fat dairy consumption and poor health outcomes.

Other research has even identified potential protective effects. That includes a recent study led by Temerty Medicine professor Kozeta Milliku, which found an association between whole-fat milk consumption and a lower risk of childhood obesity.

These findings have prompted scientists to investigate whether dairy foods behave differently in the body than their individual nutrients might suggest.

What Happened When Adults Ate Full-Fat Dairy Every Day?

To explore the question, Anderson and his colleagues conducted a 12-week study involving 74 adults with overweight or obesity.

Participants were randomly assigned to one of three dietary approaches. The first group followed a calorie-restricted diet containing little dairy. The second consumed three daily servings of dairy while maintaining an energy-neutral diet, meaning their calorie intake was intended to match the energy their bodies used. The third also consumed three servings of dairy each day but otherwise ate without specific calorie restrictions.

All participants received guidance based on Canada's food guide, and the researchers supplied full-fat dairy products during the study.

At the end of 12 weeks, the team compared several measures of metabolic health, including body weight, body composition, and cholesterol levels.

The results challenged expectations. Participants who consumed three servings of dairy daily did not show meaningful differences in weight gain, body composition, or blood cholesterol compared with those who ate little dairy.

The higher-dairy groups also experienced improvements in blood pressure and consumed more calcium, protein, and vitamin D. These nutrients play essential roles in maintaining healthy bones, supporting muscle function, and regulating numerous processes throughout the body.

"Those that had three servings of dairy didn't have adverse levels of blood cholesterol or lipids or evidence of insulin resistance," says Anderson.

Blood lipids are fats and fat-like substances circulating in the bloodstream, including cholesterol and triglycerides. Insulin resistance occurs when the body's cells become less responsive to insulin, making it harder to regulate blood sugar and increasing the risk of type 2 diabetes.

Although the results are encouraging, the study was relatively small and lasted only three months. Longer and larger studies are needed to determine whether the findings translate into lasting health benefits or changes in cardiovascular disease risk.

The Surprising Science Behind Dairy Fat

Why might full-fat dairy have different health effects than researchers would predict from its saturated fat content?

One possible explanation is the dairy matrix hypothesis, an idea that emphasizes how the physical structure of food influences the way the body processes its nutrients.

Rather than treating milk, cheese, or yogurt as simple collections of fat, protein, vitamins, and minerals, this theory considers how those components interact within the food itself.

"With dairy products, it's got two proteins -- casein and whey -- that are bound together with fat and with nutrients mixed in," says Anderson.

Casein and whey are the two major types of protein found in milk. Both provide amino acids that the body uses to build and maintain tissues, but they are digested and absorbed at different rates.

According to Anderson, the complex arrangement of proteins, fats, and other nutrients in dairy products can help regulate how quickly those nutrients are released during digestion.

This means the body's response to eating a whole dairy food may differ from its response to consuming an equivalent amount of saturated fat on its own.

The broader implication is that a food's health effects cannot always be predicted by examining a single ingredient. Its structure, nutritional composition, and interactions among nutrients may all matter.

Why the Findings Could Be Important for Older Adults

The researchers believe these results could be particularly relevant for older people, who often need to obtain sufficient protein and essential nutrients while consuming fewer calories.

As people age, their overall energy requirements frequently decrease. However, maintaining muscle mass, bone strength, and other important bodily functions still requires adequate nutrition.

That can make it difficult to meet nutritional needs, particularly for people with smaller appetites.

Anderson explains that dairy products offer a familiar, convenient source of concentrated nutrition. They provide protein, calcium, and other nutrients in foods that many older adults already enjoy and regularly consume.

The new findings suggest that including full-fat dairy in a balanced diet may help people meet these nutritional requirements without necessarily worsening cholesterol levels or markers associated with diabetes risk.

However, the study did not directly establish whether long-term consumption prevents or increases diabetes, heart disease, or other chronic conditions.

Rethinking Nutrition Advice Beyond Individual Nutrients

Beyond the debate over dairy fat, the research highlights a broader challenge in nutrition science: judging the health effects of entire foods rather than focusing exclusively on individual nutrients.

Traditional dietary advice has often emphasized reducing specific components, such as saturated fat. Although these recommendations are grounded in evidence about cardiovascular risk, researchers increasingly recognize that different foods containing the same nutrients may not have identical effects on health.

The University of Toronto findings contribute to this discussion by showing that full-fat dairy can be incorporated into certain diets without the unfavorable short-term metabolic changes that might be expected from its saturated fat content.

That does not mean saturated fat is harmless or that everyone should switch to full-fat dairy. Instead, it suggests that the overall food, its nutritional structure, and the broader dietary pattern deserve consideration.

For people trying to navigate changing nutrition recommendations and conflicting health messages, Anderson favors a practical approach rather than complicated dietary rules.

"Keep it simple, eat a variety of foods and not too much of anything."

This research was supported by Dairy Research Cluster 3 under the Canadian Agricultural Partnership AgriScience Program, and the Mitacs Accelerate program.

Journal Reference:

1. Gerald Harvey Anderson, Corrina Zi Chen Zhou, Shirley Vien, Marisa Soo, Shekoufeh Salamat, Maryam Akbarifakhrabadi, Larissa Chomka, Priya Kathirvel, Ferhan Siddiqi, Hrvoje Fabek, Bohdan Luhovyy. The Effect of Three Daily Servings of Full-Fat Dairy for 12 Weeks on Body Weight, Body Composition, Energy Metabolism, Blood Lipids, and Dietary Intake of Adults with Overweight and Obesity. The Journal of Nutrition, 2026; 156 (4): 101373 DOI: 10.1016/j.tjnut.2026.101373