Does Full-Fat Dairy
Promote Heart Disease? Research Says No
July 30, 2018
STORY
AT-A-GLANCE
·
Saturated fats do not clog your arteries or
promote heart disease. On the contrary, these fats are important for optimal
health, and actually combat many of today’s chronic diseases, including heart
disease
·
Analysis of the blood fats in more than 2,900
adults revealed the mortality rate during a 22-year period was identical
regardless of levels — a finding that exonerates whole milk as a health wrecker
·
People with higher levels of heptadecanoic
acid — a component of butterfat — had a 42 percent lower risk of stroke, the
analysis found
·
A 2014 systematic review concluded current
evidence does not support cardiovascular guidelines that discourage saturated
fat consumption
·
Research has also shown eating high-fat cheese
raises your high-density lipoprotein (HDL) cholesterol, which is thought to be
protective against metabolic diseases and heart disease
By Dr. Mercola
Whole milk, cheese and butter have long been
demonized as unhealthy, their saturated fat content incorrectly
identified as a driver of obesity, heart disease and related health problems. We now know eating
fat does not make you fat. Science has also demolished the idea that saturated
fats clog your arteries and promote heart
disease. On the contrary, these fats are important for optimal health, and
actually combat many of today's chronic diseases, including heart disease.
While the low-fat myth still lives, the 2015 Dietary Guidelines
for Americans1,2 does recognize that reducing TOTAL fat intake has no bearing
on obesity or heart disease risk. Instead, the guidelines rightfully warn that
sugar and refined grains are the primary culprits. Unfortunately, the
guidelines fall far short by still suggesting a 10 percent limit on saturated
fats specially, and the low-fat dairy recommendation remains. This, despite the
fact that mounting research supports consumption of full-fat dairy products
over low-fat ones.
In a recent article in The Atlantic,3 senior editor Dr. James Hamblin discusses
"the vindication" of full-fat dairy, and the research that's tossing
low-fat recommendations by the wayside. One of the most recent studies,4 which analyzed the blood fats in more than
2,900 adults, found the mortality rate during a 22-year period was identical
regardless of their levels. "The implication is that it didn't matter if
people drank whole or skim or 2-percent milk …" Hamblin writes.
At the end of the day, consumption of dairy fats — either high or
low — does not appear to influence your risk of death. Corresponding author
Marcia de Oliveira Otto, assistant professor of epidemiology, human genetics
and environmental science at the University of Texas School of Public Health,
told Hamblin, "I think the big news here is that even though there is this
conventional wisdom that whole-fat dairy is bad for heart disease, we didn't
find that. And it's not only us. A number of recent studies have found the same
thing."
For example, a systematic review and
meta-analysis5 published in 2014, which looked at 32
observational studies with well over half a million participants, came to the
conclusion that "Current evidence does not clearly support cardiovascular
guidelines that encourage high consumption of polyunsaturated fatty acids and
low consumption of total saturated fats."
Otto did note, however, that whole milk is
likely a healthier choice for the fact that low-fat products contain added
sugars, and excessive sugar consumption, as you probably know, raises your risk
of virtually all chronic disease.
Also, while dairy consumption overall had no
impact on mortality, Otto's team found certain saturated dairy fats did have
specific health benefits. For example, those with higher levels of
heptadecanoic acid — a component of butterfat — had a 42 percent lower risk of
stroke. Other studies have found heptadecanoic acid may also help reverse
prediabetes,6 and full-fat dairy such as whole milk has been linked to a lower risk of Type 2
diabetes.
Raw Versus Pasteurized Milk
No discussion about dairy would be complete
without mentioning there's a big difference between pasteurized dairy products
and raw ones. Milk can only be consumed in its raw, unpasteurized state if the
milk comes from organically-raised, grass fed cows. Animals raised in concentrated animal feeding operations (CAFOs)
are not only routinely fed antibiotics and other drugs, making their milk
unsuitable for raw consumption, their living conditions promote disease that
necessitates pasteurization to kill of pathogens.
From a nutritional perspective, the differences
in diet also play a significant role. Raw,
grass fed cow's milk contains a number of health-promoting
components that you simply cannot get from pasteurized CAFO milk.
The grain- and sugar-based diets of CAFO cows
alter their digestive health and the nutritional composition of the milk.
According to a 2015 study7 in The Journal of Allergy and Clinical
Immunology, children who drink raw milk have lower rates of viral and
respiratory tract infections, including regular colds. According to the
authors:
"Early life
consumption of raw cow's milk reduced the risk of manifest respiratory
infections and fever by about 30 percent … [T]he public health impact of
minimally processed but pathogen-free milk might be enormous, given the high
prevalence of respiratory infections in the first year of life and the
associated direct and indirect costs."
As evidenced in other studies, they confirmed
that raw milk boosts immune function and lowers inflammation, as revealed by
reductions in C-reactive protein levels among raw milk drinkers. Raw milk also
contains:
Healthy bacteria (probiotics) that
nourish your gut microbiome
|
Beneficial raw fats, amino acids,
and proteins in a highly
bioavailable form, all 100% digestible
|
More than 60 digestive enzymes,
growth factors and immunoglobulins (antibodies). These enzymes are destroyed
during pasteurization, making pasteurized milk harder to digest
|
Vitamins A, B, C, D, E and K in
highly bioavailable forms.
Also has a balanced blend of minerals (calcium,
magnesium,
phosphorus and iron) the absorption of which is enhanced by live
lactobacilli
|
Phosphatase, an enzyme that aids
and assists in the absorption of calcium in your bones, and lipase enzyme,
which helps to hydrolyze and absorb fats
|
Healthy unoxidized cholesterol
|
High amounts of omega-3 fats while
being low in inflammatory omega-6
|
Conjugated
linoleic acid (CLA), which has a number of
health-promoting benefits, including anti-cancer activity
|
Is Raw Milk Dangerous?
While the authors suggest that raw milk may have
health hazards that need to be overcome, such fears are vastly overblown, and
their views are probably just reflecting the official propaganda against raw
milk, which appears to be more about protecting the CAFO dairy industry than
protecting consumers against truly dangerous products.
The U.S. Food and Drug Administration (FDA) and
the U.S. Department of Agriculture (USDA) insist that raw milk will increase
your risk of death and disease, but Europe — where raw milk consumption is far
more common — is not experiencing this issue, and foodborne illness statistics
offer no support for such fears whatsoever. In fact, research8 by
Dr. Ted Beals shows you're 35,000 times more likely to get sick from any other
food than raw milk.
Both the FDA and USDA warn that raw milk can
carry disease-causing bacteria, — completely ignoring and overlooking the fact
that these bacteria are the result of industrial farming practices that lead to
diseased animals. Healthy animals raised on pasture simply will not harbor
dangerous amounts of pathogenic bacteria. The only way their raw milk warning
would make sense is if it specified that you should never drink unpasteurized
CAFO milk, as that could indeed be disastrous.
Grass fed milk, on the other hand, rarely ever
poses a health risk when consumed raw, provided the producer is following good,
sanitary practices, and organic dairy farms are required to follow stricter
protocols in this regard. An investigation by Mark McAfee, CEO of Organic
Pastures Dairy — which included a FOIA request to the Centers for Disease
Control and Prevention for data on deaths claimed to be related to raw milk —
revealed:9
·
There have been no
reported deaths from raw milk in California
·
The two deaths the CDC
lists as being related to raw milk were actually due to illegal Mexican bathtub
cheese, and not raw milk produced in the U.S.
·
The last people to die
from milk died from contaminated pasteurized milk
·
According to a Cornell
study performed on CDC data, 1,100 illnesses were linked to raw milk between
1973 and 2009. Meanwhile, 422,000 illnesses were caused by pasteurized milk.
While no one died from raw milk, there were at least 50 deaths from pasteurized
milk or pasteurized cheese
Research Exonerates High-Fat Cheese
As with whole dairy, research into the health effects of cheese have come to
exonerating conclusions as well. As reported by Joanna Maricato, an analyst at
New Nutrition Business, in 2015:10
"In the past,
studies focused on analyzing individual nutrients and their effects on the
body. Now, there is a growing tendency to look at foods and food groups as a
whole … As a consequence, amazing results are appearing from studies on dairy
and particularly cheese, proving that the combination of nutrients in cheese
has many promising health benefits that were never considered in the
past."
For example, research published in 2016 found
eating high-fat cheese helps improve your health by raising your high-density
lipoprotein (HDL) cholesterol.11 Higher HDL levels are thought to be
protective against metabolic diseases and heart disease. Nearly 140 adults were enrolled
in the 12-week study to investigate the biological effects of full-fat cheese.
Divided into three groups, the first two were
told to eat either 80 grams of high-fat or reduced fat cheese each day. The
third group ate 90 grams of bread and jam each day, with no cheese. None of the
groups saw any significant changes in their low-density lipoprotein (LDL)
cholesterol, but the high-fat cheese group increased their HDLs.
Another study12 published that same year showed that
cheese consumption helps prevent fatty liver and improves triglyceride and
cholesterol levels — parameters used to gauge your cardiovascular disease risk.
Studies have also found that full-fat cheese can be useful for weight
management.13 In one, they found it helps ramp up your
metabolism, thereby reducing your obesity risk.14
Roquefort cheese in particular has been linked
to cardiovascular health and improved longevity, courtesy of its
anti-inflammatory properties.15,16 Cheese — especially
when made from the milk of grass-pastured animals — is also an excellent source
of several nutrients that are important for health, including:
·
High-quality protein and
amino acids
·
High-quality saturated
fats and omega-3 fats
·
Vitamins and minerals,
including calcium, zinc, phosphorus, vitamins A, D, B2 (riboflavin) and B12
·
Vitamin K2 (highest
amounts can be found in Gouda, Brie, Edam. Other cheeses with lesser, but
significant, levels of K2: Cheddar, Colby, hard goat cheese, Swiss and Gruyere)
·
CLA, a powerful
cancer-fighter and metabolism booster
Butter and Fermented Raw Dairy Are Superior
Choices
While raw, whole milk provides plenty of
valuable health benefits, it is still high in natural sugars, and could easily
throw you out of ketosis if you're on a cyclical ketogenic diet. You can still
reap the benefits of raw dairy, though, by including cheese, butter and
fermented products such as kefir or yogurt made from raw, grass fed milk.
Personally, I go through anywhere from half to a
full pound of raw butter every week, typically on sweet potatoes that I consume
after my strength training sessions. Studies have linked butter consumption to a number of health benefits,
including a lower risk of heart disease, cancer, arthritis, osteoporosis,
asthma and obesity. It also promotes thyroid health and good digestion, and
supports fertility and growth and development in children.
Raw, organic yogurt and kefir have the
added benefits of being lower in sugar and providing you with high amounts of
probiotics, both of which are side effects of the fermentation process. Store bought yogurt and kefir really
cannot compare though. For starters, they're typically chockfull of added
sugars, which nourish disease-causing bacteria in your gut. And, since they are
pasteurized, commercial yogurt and kefir contain only the probiotics added back
in afterward. These facts apply to both organic and nonorganic brands.
Many may also contain artificial sweeteners,
colors, flavors and additives, none of which will do your gut and overall
health any favors. The good news is yogurt and kefir are both easy to make at
home, provided you have access to raw milk. For guidance and instructions, see "How to Make Fresh Homemade Yogurt." If
for whatever reason you still prefer to buy ready-made products, the Cornucopia
Institute's Yogurt Report17 can guide you toward the healthiest
commercial alternatives.