The milk fat is a great demonized. There are still many people who think that a healthy diet can only include milk or skimmed yogurt and that the whole options gain more weight and lead to more health problems. However, more and more studies oppose this belief. The latest one, published recently in PLoS Medicine, not only denies that milk fat is dangerous. It also finds certain advantages for you.
Specifically, they found that, in the population analyzed, there were fewer cases of cardiovascular disease among those who took non-skim dairy regularly.
This does not necessarily mean that all the benefit in these people is due to the fat in the milk. It could also be associated with other habits of your life. However, what does seem to be proven, according to its authors in a statement, is that it does not cause the damage traditionally attributed to it.
Milk fat also has its advantages
Actually, before this study was carried out, there were already other works that contradicted that ancient demonization of the milk fat.
Vitamins A and D are fat soluble; so, the more fat, the more vitamins
Some point out that the amount of cholesterol it provides is minimal and that, in addition, it does have some benefits. For example, lvitamins A and D, both present in milk, are fat soluble. This means that they are dissolved in the fat and that, therefore, the more fat, the more vitamins.
This is undoubtedly a very positive point. But not the only one. For logical reasons, we also know that whole milk, or even semi-skimmed milk, is a lot more satiating than skimmed. So, although the opposite has been thought for many years, it may be better for people looking to lose weight. It is possible that we need two skimmed yogurts to satisfy ourselves or that shortly after eating one we will be hungry again and end up biting into anything. However, if we take a whole one, we will be satiated for longer and avoid eating more.
In fact, in 2005 a study was published showing that adolescents who took skimmed milk they tended to gain more weight.
What does this new study say?
One of the drawbacks of most studies aimed at evaluating the effects of milk fat is that they are usually based on self-reported data. That is, the participants are asked about the dairy products they consume regularly. And this can lead to error, since we have these foods so internalized in our diet that when we list them we can forget some.
One of the advantages of this study is that it was not conducted with self-reported data
Therefore, the authors of this new study did not ask the participants. What they did was take blood samples from 4,150 Swedes in their 60s and analyze the amount of fatty acids typical of milk that was in it. Thus, they could get an idea about their consumption of whole dairy products and compare it with the probability of suffering a cardiovascular disease. For the latter, they followed up the participants for the subsequent 16 years, noting those who suffered a heart attack, stroke or any other serious circulatory problem.
After adjusting other risk factors Of these pathologies, such as age, income, lifestyle or other related diseases, it was found that those who used to take more whole or semi-skimmed products suffered fewer cases of cardiovascular disease, compared to those who avoided milk fat .
Don’t be obsessed with low-fat yogurts
This study does not mean that milk fat is cardioprotective. What it indicates is that it is not that enemy that for so many years we have tried to avoid and that, therefore, it can be perfectly within a healthy diet.
It is more important to avoid sugary yogurts than skimmed yogurts
The problem is that, as usual, we put the focus where it is not. For example, the key is not to choose skimmed yogurts above the integers. Is in choosing unsweetened yogurts over sugary ones. Or yogurt instead of butter, for example. In fact, yogurt, like other foods based on fermented milk, provides a large number of benefits that we should not ignore. Skimmed yogurts too, of course, but we will be removing a substance that does not need to be removed.
Now, these studies can also lead us to ask another question: if the fat in milk is not bad, and may even have benefits, what about the vegan? They do not drink milk, but plant drinks, such as soy or oatmeal. Is this negative for them? The answer, clearly, is no. The fat in milk is not bad, and it can even have benefits. However, there are many other healthy fats. For example, the vegetable fats present in nuts or olive oil.
In short, if we want to eat skimmed yogurts, because the flavor of the whole ones seems too intense or something similar, there is no problem. But let’s not do it for that old battle against milk fat, as it seems increasingly clear that it has been an unnecessary war. Like so many other wars.