FAT
Milk is considered to be a nutritious component of a healthy balanced diet. Due to the term ‘full-fat’, there is a perception that milk is high in fat. However, full-cream milk is standardised to have approximately 3.5 % fat; low-fat milk is generally less than 2 % fat (typically 1.5 %); skimmed milk is less than 1 % fat (typically 0.5 %). Despite many unanswered questions with regard to the mechanism governing the link between dairy and weight management, research indicates that the mix of nutrients found in dairy products, especially calcium and protein, may play an important role in weight management. As dairy products naturally contain calcium, protein and other essential nutrients, consuming three servings daily may not only contribute to weight management but will also improve the overall nutritional quality of the diet.
Milk is considered to be a nutritious component of a healthy balanced diet. Due to the term ‘full-fat’, there is a perception that milk is high in fat. However, full-cream milk is standardised to have approximately 3.5 % fat; low-fat milk is generally less than 2 % fat (typically 1.5 %); skimmed milk is less than 1 % fat (typically 0.5 %). Despite many unanswered questions with regard to the mechanism governing the link between dairy and weight management, research indicates that the mix of nutrients found in dairy products, especially calcium and protein, may play an important role in weight management. As dairy products naturally contain calcium, protein and other essential nutrients, consuming three servings daily may not only contribute to weight management but will also improve the overall nutritional quality of the diet.
Milk fat is but one of the fats, albeit a complex fat, that forms part of a typical diet. Almost two-thirds (65%) of the fat in full-cream milk is saturated, a quarter (25%) is monounsaturated and 3% constitutes poly-unsaturated fatty acids. Saturated fat generally contributes to higher cholesterol levels, yet each saturated fat is different and varies in its ability to increase blood cholesterol. Research has shown that certain saturated fats have a neutral, and in some cases even a lowering, effect on cholesterol levels. The saturated fatty acid in milk, oleic acid, is known to have a lowering effect on blood cholesterol levels.
Trans fats in the diet arise from two main sources: industrially produced trans fats, which are present in foods such as some margarine, fast-food, commercially fried foods and baked goods; and ruminant trans fats (produced naturally by bacteria in the gut of ruminant animals such as cows and sheep), which are present in foods such as dairy products and meat. Trans fats, particularly at high levels of intake, have long been negatively associated with heart health. While this remains true for industrial trans fats, numerous studies have emerged recently showing no significant association between naturally occurring, ruminant trans fats in the diet and increased risk of heart disease.
Dairy products are the richest dietary source of CLA, providing 70% of intakes, compared to 25% from beef and smaller amounts from other ruminant sources. The amount of CLA in milk and dairy foods can be influenced by feeding practices, with cows that are grass-fed producing 300-500% more CLA than those grain-fed. Research has indicated a number of potential health benefits of CLA, including benefits for cardiovascular health, weight maintenance, certain cancer types, diabetes and immune function; as well as anti-inflammatory properties. However, as most of the studies to date have used cell and animal models; further research is needed to fully establish the beneficial effects of CLA for humans.