Is Low-Fat Dairy Still Healthier Than the Whole-Milk Stuff?

Ah, milk. Easily accessible, packed with protein, and pretty damn tasty to boot. The classic cool and creamy beverage is also quite the hot topic these days—and we don’t just mean regarding the raw versus pasteurized debate. (We can’t believe we have to keep saying this, but we’ll give it one more shout: Please do not drink raw milk!)

Its fat content (or lack thereof) is sparking some discussion too. While we’re far from the heyday of the keto diet craze—and even farther from the ’90s era low-fat movement—most health and nutrition guidelines have continued to recommend non-fat or low-fat dairy over full-fat or whole milk counterparts. But new research has come out that questions whether it actually is better for your health, some lawmakers are arguing for the full-fat swap into schools, and other experts are talking up the benefits of opting for whole milk dairy.

So, in a time when nutrition and what and how we eat is very much in flux (food dyes! Seed oils! Microplastics!), how do we approach dairy—and what do you need to know to make the best nutritional choice for you? We asked the experts to find out.

First of all, what are the benefits of dairy—and the difference between full-fat and non-fat, nutritionally speaking?

Dairy in general is packed with the good stuff. Whether we’re talking about milk, yogurt, cheese, or other products, its nutritional stars are: protein, calcium, and vitamin D, as well as a variety of other vitamins and minerals. Together, these nutrients help support bone health, muscle mass, and a healthy immune system, among other benefits. (We’d be remiss not to add, though, if you are lactose intolerant or otherwise have trouble digesting milk, traditional dairy might not be quite so dreamy: Eating it could cause digestive upset, such as bloating, diarrhea, and cramps.)

As for the difference between full-fat dairy and non-fat, well, it’s all in the name, and it has to do with how dairy products are processed—mainly via a process called skimming where some (or all) of the fat is removed, depending on the final fat percentage. “The only major difference between full-fat dairy and low-fat or non-fat dairy is the fat content, and therefore the total amount of calories per serving,” Jessica Garay, PhD, RDN, an assistant professor in the department of nutrition and food studies at Syracuse University, tells SELF.

Compared to nonfat dairy, the full-fat kind can also help your body better absorb fat-soluble vitamins like A, D, E, and K, Lauren Manaker, RD, a registered dietitian based in Charleston, South Carolina, tells SELF. Indeed, a 2016 study of children in The American Journal of Clinical Nutrition found that the kids who drank full-fat milk had higher blood levels of vitamin D, Dr. Garay says.

Fat content also affects taste and texture, which makes for another difference between the two types of dairy. Higher fat allows dairy products to taste richer and gives a creamier consistency. Prime example? Consider digging into a gelato versus a fat-free frozen yogurt. Very different! “Fat in foods provides us with a feeling of satiety or satisfaction,” says Dr. Garay. So if you feel a hankering for another scoop (or even a different kind of treat) after polishing off a cone of the fat-free stuff, that lack of fat might be why.

So why has fat-free dairy been touted as healthier?

Speaking of fat: One of the main reasons why health pros have historically warned against eating full-fat or whole milk dairy products is due to the saturated fat content found in full-fat dairy products. The American Heart Association recommends limiting saturated fat to less than 6% of your total calories (about 13 grams or less per day, on average). For context, a cup of whole milk contains about five grams of saturated fat, making it very easy to nudge up against your daily max recommended intake with just a glass of it with breakfast and a bowl of cereal for a nighttime snack.