GP's view: Low fat dairy
BY Dr Cindy Pan medical expert
Doctor Cindy Pan discusses low fat dairy products and are they better for you?
It is well recognised that obesity, high cholesterol, cardiovascular disease and osteoporosis are highly prevalent in our society. Low-fat dairy products provide a means of decreasing the amount of saturated fat in our diet without compromising our intake of the important nutrients contained in dairy, especially calcium.
Even if you are not at risk of obesity and kilojoules are not an issue for you, the fact that the fats contained in full-cream dairy products are saturated fats (as well as trans fats, albeit in smaller quantities) is a problem, since these forms of fat increase your risk of heart disease by raising blood cholesterol.We all need fat in our diet, but should minimise our intake of saturated and trans fats in favour of monounsaturated and polyunsaturated fats.
These healthier fats are contained in canola, olive, peanut, sunflower, corn and soy oils, and margarines, avocado, nuts, seeds, fish and seafood. Cutting back on saturated and trans fats, and replacing them with mono- or polyunsaturated fats, can help reduce bad cholesterol levels and decrease your risk of cardiovascular disease.
In addition, omega-3 fats, the polyunsaturated fat found in canola and soy oils, canola-based margarines and fish (particularly oily fish), can improve blood vessel elasticity; thin the blood, making it less likely to clot; reduce inflammation; support the immune system; reduce blood pressure and even help prevent and manage depression, as well as contribute to the development of the foetal brain (for pregnant women). Given that three to four serves of dairy are generally recommended daily to ensure adequate calcium intake, using low-fat dairy products can constitute a considerable decrease in saturated fat intake. But be aware of the sugar content of any low-fat dairy products you consume, especially yoghurts, ice-creams and dairy desserts, since if the sugar content is high, this may be detrimental to your teeth and your weight-loss efforts.
For a naturopath's thoughts on this topic, check out A naturopath's views on low fat diary by naturopathy expert Leah Hechtman
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