NEW YORK, Sept 13: Whole milk, once considered less healthy due to its fat content, is gaining renewed interest as new research highlights potential benefits. Experts say whole milk can be a healthy choice when consumed in moderation.

For decades, Americans have been encouraged to opt for low-fat or fat-free dairy products. However, recent developments, including a new government report, suggest that whole milk might deserve a second look. The report proposes lifting restrictions on whole milk sales in schools, allowing full-fat dairy alongside reduced-fat options.

Health considerations of whole milk

Since 1985, dietary guidelines have recommended low-fat and nonfat milk largely because whole milk contains about eight grams of fat and five grams of saturated fat per cup — the latter often labeled as "unhealthy fat."

“There was a long-standing focus on reducing fat intake to aid weight loss and lower heart disease risk,” says Toby Amidor, MS, RD, a registered dietitian. However, new research indicates that not all saturated fats carry the same health risks.

Lauren Peña, MS, RDN, from the Dairy Council of Arizona, notes, “Recent studies show that dairy foods, including whole-fat varieties, are not associated with an increased risk of heart disease.”

Benefits of whole milk

Whole milk’s unique nutrient profile sets it apart from reduced-fat options. Nutrition expert Lauren Manaker, MS, RDN, explains that the “whole food matrix” in whole milk allows its nutrients, fats, and proteins to work synergistically, potentially enhancing nutrient absorption and health benefits.

Though whole milk is higher in calories, its fat content may increase feelings of fullness, which could aid in appetite control. A 2024 study linked whole milk consumption to lower body weight and BMI. Other research suggests switching from whole to reduced-fat milk may lead to poorer overall nutrient intake, as reduced-fat milk may not be as satiating, causing some to consume more nutrient-poor foods.

There may also be protective effects of whole-fat dairy against conditions like type 2 diabetes and cardiovascular disease, according to family dietitian Qianzhi Jiang, PhD, RD. However, she emphasizes the need for more long-term studies to confirm these findings.

Potential risks

Despite its benefits, whole milk has potential drawbacks if consumed excessively. One review found a connection between whole milk intake and a higher risk of cancer-related death — a 12% increase per daily 200 grams (nearly one cup) consumed.

Research on whole-fat dairy’s impact on heart disease is still inconclusive. The American Heart Association continues to recommend limiting saturated fat intake to less than 6% of total daily calories, about 13 grams for a 2,000-calorie diet.

Amidor also warns that whole milk’s higher calorie content could contribute to weight gain, particularly since many people already consume excess calories and fat. For some, nonfat milk remains a better option to control calorie intake.

Which milk should you choose?

Experts agree that both whole milk and low-fat options can fit into a balanced diet, depending on individual health goals and preferences.

Jiang states, “Current evidence doesn’t definitively point to one type of milk as best. We see mixed risks and benefits associated with whole milk across different health outcomes.”

Ultimately, moderation and personal health considerations should guide your choice.