Got (whole) milk?
You've heard the all the mooing about milk and weight loss: A diet high in dairy products (milk, yogurt, cheese, etc) can help you lose more weight than a diet containing little or no dairy. The dairy industry has been milking this research for all it's worth, with their "24/24" weight loss program (drink 24 ounces of milk every 24 hours). But, of course, you're advised to choose low-fat dairy products in order to control fat and calories.
So, I was fascinated by this new study in the American Journal of Clinical Nutrition, which found that women who regularly eat whole milk or other full-fat dairy products gain 15%-30% less weight over a ten year period than women who choose only low-fat dairy products. Is this good news or what? Brie is now diet food!!
Most scientists have been working under the assumption that it is the calcium in dairy products that has the weight-modulating effects, but this new study makes you wonder. You get just as much calcium from low-fat milk as you do from whole milk--and yet the whole milk seems to prevent weight gain better.
With these big population studies, it's always tricky to know what is actually producing the effect that you're seeing. It could be that people who eat whole milk and cheese end up eating fewer calories overall, because the higher fat content is more satisfying. (I'd buy that.) Whole milk and cheese also contain more of a fatty acid called CLA (conjugated linoleic acid), which is being studied as a weight loss aid. Or it could be something much less obvious. Perhaps women who eat more cheese tend to eat less sugar.
Personally, I hedge my bets with dairy products. I use low-fat (not non-fat) yogurt and milk because I don't mind the taste and they help me keep my total calorie intake in line. But when it comes to cheese, I don't have much use for reduced fat versions. I'd much rather have a small portion of the real thing--and according to this research, eating a little full-fat cheese or milk every day can work towards long-term weight control. It's a happy new year, indeed!
A few month's ago, I ran across a recipe for home-made ricotta cheese on Epicurious.com. If you enjoy little cooking projects, you've got to give this one a try. It's super easy and you absolutely cannot beat the taste of fresh homemade ricotta. It only keeps for a couple of days (as opposed to the scary 6-week shelf life of store-bought ricotta) but you can make half a batch at a time if you don't use it up very quickly.
Two tablespoons of whole milk ricotta contains about 50 calories, 4 grams of fat, and 3 grams of protein. (Here's the full ND analysis.) Try spreading a couple of tablespoons of fresh ricotta on a slice of fresh or toasted whole grain bread with applesauce, sliced figs, or other fruit for a great breakfast or snack.
"women who regularly eat whole milk or other full-fat dairy products gain 15%-30% less weight over a ten year period"
So they're still gaining weight in the end. Why? Because they're intaking so much dairy. I don't think that slowing weight gain is much of an accomplishment. Not to mention these women are raising their risk for cancer, diabetes, and taking in a lot of extra cholestrol.
The PCRM has published a few papers on the weight loss propogated by the dairy industry: http://www.pcrm.org/health/prevmed/dairy_deception.html
Personally I think the nutrients gained through milk, such as calcium and protein, can be gained through much more wholesome sources without cholestrol, and much less fat. Examples being spinach, kale, and fortified tofu.