New Research: Low-Fat Milk May Not Be Healthier Than Whole Milk
Al Jazeera Staff
A new University of Toronto study found that consuming three servings of whole milk daily does not cause weight gain or raise cholesterol, challenging the long-held belief that low-fat milk is a healthier choice. The study adds to growing evidence that whole milk may be part of a healthy diet, with some participants even seeing improvements in blood pressure and nutrient absorption.
For decades, scientists and nutrition experts have recommended switching to low-fat milk to combat obesity and cholesterol. However, new research is increasingly suggesting the opposite: whole milk may not be harmful and might even offer some health benefits.
A study led by Professor Harvey Anderson of the University of Toronto (Canada) has added evidence that whole milk can be part of a healthy diet. The findings were published in The Journal of Nutrition.
What Did the Study Find?
Researchers divided 74 adults who were overweight or obese into three groups, monitoring them from September 2020 to February 2023. The first group followed a low-dairy, calorie-restricted diet; the second group ate enough energy with three servings of milk per day; and the third group ate without restriction with three servings of milk. Those in the milk-consuming groups were provided with whole milk products.
After 12 weeks, researchers found no significant differences in weight gain, body composition, or cholesterol levels between those who ate little dairy and those who consumed three servings of milk daily. Notably, those who consumed more milk had improvements in blood pressure and better absorption of calcium, protein, and vitamin D.
“Those who consumed three servings of milk a day had no bad cholesterol or blood lipid levels, no signs of insulin resistance,” Anderson told ScienceDaily.
Why Has Whole Milk Been Scrutinized?
The basic nutritional logic was previously clear: whole milk contains more saturated fat, which raises LDL—bad cholesterol—so cutting fat in milk would reduce cardiovascular risk. Dietary guidelines once considered saturated fat a major risk and encouraged switching to low-fat or non-fat milk.
This logic is not entirely wrong. Saturated fat raises cholesterol, and replacing it with unsaturated fats—particularly polyunsaturated fats in nuts and vegetable oils—has been linked to reduced cardiovascular risk. However, a large 2016 Harvard University analysis of over 220,000 people found that dairy fat was not associated with higher cardiovascular risk; only when replaced with plant fats did risk drop by 10–24%.
Professor Anderson argues that evidence from human studies does not always align with previous concerns. Some studies, including recent work by Professor Kozeta Milliku (Temerty University), have even shown positive or protective effects of milk consumption.
How Does the New Research Challenge Old Views?
The old belief was that removing dairy fat would help prevent excessive weight gain. The new research complicates this assumption: if three servings of whole milk daily do not cause weight gain, fat gain, or cholesterol issues, it suggests that dairy fat does not automatically lead to negative metabolic effects as old models predicted.
It also questions using fat content on labels as a measure of a food's health impact. Researchers increasingly view milk as a “food matrix” of protein, minerals, vitamins, carbohydrates, and fat—it's the interaction among these components that determines how the body responds.
“Dairy products contain two types of protein—casein and whey—which bind to fat and mix with other nutrients,” Anderson explained.
The study also notes that current food guidelines in Canada and the U.S. recommend three servings of low-fat or non-fat dairy per day for adults, without yet recognizing new evidence on the potential benefits of whole milk.
