Can Dairy Products Reduce Your Type 2 Diabetes Risk?
Can eating dairy products reduce your risk of type 2 diabetes? Research now suggests it can, but only certain dairy foods qualify. Read on to find out specific ways dairy can affect appetite, weight, and metabolism.
Fats in dairy
The research, published in October of 2018 in the journal PLOS Medicine, looked at almost more than 15,000 people who developed type 2 diabetes during the study’s 20-year timeframe. They found that higher levels of certain trans fatty acids – fats found in dairy products like milk, cheese, and yogurt – had a 30 percent lower risk of type 2 diabetes when compared to those people who had the lowest levels.
According to the study authors:
"While dairy fat contains palmitic acid that could increase the risk of [type 2 diabetes], it also contains several other types of fatty acids and further reflects specific foods, such as cheese or yogurt, that could reduce risk."
The type of dairy matters
A critical finding in the study is that the benefits come not from any dairy products, but only from full-fat dairy foods that contain the trans fatty acids associated with the reduced risk. Most nutritional guidelines recommend low-fat or non-fat dairy products as a way to reduce the intake of calories or saturated fat. The diabetes-lowering benefits of dairy products are, however, only seen with full-fat dairy products, and especially cheese and yogurt.
Metabolic benefits of dairy
A 2016 study in the journal Circulation also found a 50 percent reduction in the risk of type 2 diabetes in people with higher levels of dairy fat consumption.
According to the study’s senior author Prof. Dariush Mozaffarian:
"Our findings, measuring biomarkers of fatty acids consumed in dairy fat, suggest a need to re-examine the potential metabolic benefits of dairy fat or foods rich in dairy fat, such as cheese.”
Dairy and obesity
Other studies have found that higher intake of full-fat dairy foods is linked to a lowered risk of diabetes and obesity. A 2013 study found that high-fat dairy foods reduced the risk of weight gain and obesity. Another 2013 study out of Sweden found that middle-aged men who consumed full-fat milk, butter and cream over a 12-year period had a significantly lower risk of obesity when compared to men who rarely or never ate high-fat dairy foods.
Reducing caloric intake
Experts don't know precisely why high-fat dairy foods may help prevent weight gain or reduce the risk of type 2 diabetes, but experts theorize that a higher-fat diet may curb or reduce hunger, which reduces overall caloric intake.
Less carbs in cheese
For the highest full-fat dairy food impact with the least carbohydrate, consider cheese. One ounce of cheddar cheese, for example, has 113 calories, 9 grams of fat, and 0 carbohydrates. Compare this to a cup of plain full-fat milk or yogurt, each of which has 149 calories, 8 grams of fat, and 11 grams of carbohydrates.
What should you do?
Before you start loading up on butter and cream, you should think about consulting a registered dietitian. Keep in mind that full-fat dairy products are also high-calorie, and calories still count. You may want to consider switching some of your dairy food intake from non-fat or low-fat to full-fat versions.