A little note on dairy products……….

You will have noticed that we recommend full-fat dairy products, rather than low fat.

We know there is some debate about how much saturated fat particularly from animal sources, we should include in our diets.

Dairy products contain saturated fat from animal sources, however, it is important to put this into the context of your overall diet.

  • Myths about increasing the risk of heart disease and inflammation have mostly been disproved. Research was done on diabetics but applies to everyone.

  • Fermented dairy - kefir, cheeses, and yoghurts are incredibly good for your microbiome by adding in different bacterial diversity.

  • Full-fat dairy products are not actually that high in saturated fats!

    • 5g per 100g fat in a full-fat yoghurt is 5% fat - not considered high fat.

    • 3.7g per 100ml in whole milk.

    • There are many essential vitamins found in the fat of whole milk which are removed from semi-skimmed or skimmed milk.

  • Cottage cheese is low in fat and high in protein but as it is pasteurised does lack the benefits of fermented dairy.

  • Quark can be a good option for high protein and low or no fat - make sure there are no additives or thickeners and remember to add in lots of healthy fats from other sources e.g. nuts, seeds, extra virgin olive oil.

  • Low-fat dairy products are often UPFs. To replace the flavour lost when the fat is taken out, for example in yoghurts, manufacturers add in sugars and sweeteners. Then, because what is left is often watery and thin they add gums, thickeners, and emulsifiers…..

  • Full-fat dairy products keep you fuller for longer. Lower fat versions can leave you unsatisfied and may lead you to eat additional food to fill you up, so more energy intake than you first intended…..

If you are following a vegetarian or vegan diet, or would like to exclude dairy from your diet be aware that many plant-based alternatives have added thickeners, emulsifiers and even low-quality oils to make them more palatable. The closest dairy-free equivalent in nutritional composition to cow’s milk is soy.