Why You Should Make the Switch to Low-Fat Dairy

It’s not news that your diet plays an important role in your health and body shape. The American Heart Association recommends choosing low-fat or fat-free dairy products, such as skim milk and low-fat yogurt, over full-fat varieties. These foods contain fewer calories and help you feel full longer, so you’re less likely to overeat during the day or give in to cravings before bedtime.

Because fat-free is healthier

The dairy aisle is full of low-fat options, but not all are created equal. Some low-fat dairy foods contain more sugar and calories than their higher fat alternatives. Avoid these low-fat dairy foods when you’re pushing your grocery list by picking up products labelled fat free or nonfat. These products have no more than 0.5 grams of fat per serving and generally contain about 90 calories for every 8 ounces of milk (compared to 150 calories for every 8 ounces in their higher fat counterparts). A diet rich in low-fat dairy could also benefit your health as research suggests that high consumption may reduce your risk of developing heart disease as well as diabetes.

Because it saves you calories

Though some people believe low-fat dairy items are lower in nutrients, these products are also significantly lower in calories than full-fat items. If you’re looking to lose weight, swapping high-calorie foods for low-calorie foods can save you hundreds of calories every day. For example, an 8 oz cup of skim milk has 90 fewer calories than an 8 oz cup of whole milk—and it has higher calcium content too! It’s a win all around: switching to low-fat dairy items will keep your calorie intake down and increase your intake of nutrients at a level that’s right for you.

Because fats are necessary for your body

While it’s possible to get fat and protein from a variety of foods, like beans, nuts, and meat, you can only obtain vitamins A, D, E, and K from dietary fats. Your body also requires dietary fats for digestion. Saturated fats indeed raise your cholesterol levels, but if you eat healthy sources of saturated fat in moderation—like those found in eggs, butter, coconut oil, and red meat—you won’t have an issue with high cholesterol. The same goes for trans fats: they may increase your risk of heart disease when consumed in excess amounts; however, if you consume them in moderation (like eating small amounts of margarine or packaged baked goods), they don't pose much danger. Consuming too many calories will lead to weight gain regardless of whether those calories come from low-fat dairy or not!

Because it tastes better than you think

How many times have you seen people post a meal on Instagram and comment something like OMG! I don't even like dairy products, but that looks delicious! Turns out low-fat dairy products taste just as good as full fat—you just need to know what you're doing. Full fat doesn't necessarily mean more flavour. Try these low-fat dairy swaps for some delicious alternatives to your old standbys: Swap regular chocolate milk for chocolate soy milk; replace sweetened yogurt with unsweetened greek yogurt; try light ice cream or reduced-fat cheeses instead of whole fat versions. More often than not, less is more when it comes to reducing calories and maintaining flavour. And if you don't believe us, ask your grandparents.

Because it can save you money

People on a low-fat diet don’t feel like they’re eating as much, so they’re generally satisfied with smaller portions and end up consuming fewer calories. People on low-fat diets generally stay fuller longer—so they tend to eat less, which naturally leads to weight loss. It may seem counterintuitive that consuming less fat would lead to weight loss but it works because portion control is key to losing weight. Studies have shown that when people are served larger portions of food, they will most likely eat it all rather than save leftovers for another meal.

How to make the switch

The benefits of low-fat dairy are a result of consuming less saturated fat. If you’re a regular milk drinker, try switching to skim or 1% milk; if you’re an ice cream lover, move towards lower fat frozen treats (like sorbet); and if you enjoy cottage cheese, try nonfat varieties. Cutting back on saturated fats is essential for heart health and can help reduce your risk of stroke and heart disease. Milk (nonfat or low-fat) is an essential source of calcium and vitamin D—if you’re cutting back on dairy products entirely, consider taking a calcium supplement or eating more leafy greens like kale.