Is full-fat dairy healthy? What the new study really shows

The short answer: full-fat dairy looks fine in reasonable amounts for most people, but the new study doesn’t prove it’s better than low-fat. A 12-week Canadian trial of 74 adults found three daily servings didn’t change cholesterol. The 2026 US Dietary Guidelines now include full-fat dairy, while keeping saturated fat under 10% of daily calories. If your LDL cholesterol is high or you have heart disease, ask your doctor before switching.

If you only read the headlines, you might start pouring cream on everything. Here’s what’s actually in the evidence, including the parts the headlines skipped.

What did the new study actually find?

Researchers at the University of Toronto and partners gave 74 adults with overweight or obesity one of three plans for 12 weeks. Their average age was about 37, and their cholesterol and blood pressure started in the normal range.

Fasting cholesterol didn’t change with the plan or over time. Triglycerides rose in every group at week 4 and were back to the starting level by week 12. People eating more dairy also took in more protein and calcium.

Does full-fat dairy lower blood pressure?

This study can’t show that. Headlines focused on a drop in systolic blood pressure of about 2.7 points in the “dairy added” group. But the paper says blood pressure also fell in the low-dairy group, and everyone started in the normal range. A small drop that shows up on both sides isn’t evidence that dairy did it.

What are the limits of this study?

• It was small and short. The team planned 50 people per group for 24 weeks, but COVID-19 cut recruitment and funding ended. The authors say 12 weeks may have hidden longer-term changes.
• It didn’t measure heart attacks or strokes. It only looked at markers such as cholesterol.
• Part of the funding came from the dairy industry. It was supported by Dairy Farmers of Canada with Agriculture and Agri-Food Canada. The paper says the funders had no role in or limits on publication, but you should know.
• It doesn’t fit everyone. The people in it were fairly young with normal cholesterol.

Does other research agree?

Not fully. Long-term research points both ways, and most of it can only show links, not causes.

The Norwegian people were eating far more milk than most of us, in a different era, and the links weakened in some analyses. It isn’t proof that whole milk is harmful. It is a good reason not to treat this as settled.

What do the new Dietary Guidelines say?

The 2025–2030 US guidelines say that when you have dairy, you should include full-fat dairy with no added sugars, aiming for 3 servings a day on a 2,000-calorie diet. They also keep the older rule that saturated fat generally shouldn’t pass 10% of daily calories. They say more high-quality research is needed on which fats best support long-term health.

Those two lines pull against each other a little. On 2,000 calories, 10% is about 22 grams of saturated fat, and full-fat dairy uses it up quickly:

Three cups of whole milk would use around 13.5 grams, more than half the day’s limit, before any meat, cheese or butter.

Should you switch to full-fat dairy?

You don’t have to, and you don’t need to fear it either. Here’s a sensible way to decide:

• Pick plain. Added sugar is the bigger problem in many flavored yogurts.
• Choose the kind you’ll eat. If whole-milk yogurt keeps you full at breakfast, it’s a fine way to get more protein.
• Count it in your day. If you eat more full-fat dairy, go easier on other saturated fat. Butter and cream aren’t the same as yogurt, and the study didn’t give them a free pass.
• Know your numbers. If your LDL is high, or you have heart disease or diabetes, talk to your doctor first.

For more meal ideas, see high-protein breakfast ideas.

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Quick questions

Is whole milk better than skim?

Whole milk has more calories and saturated fat, and the evidence doesn’t show that it’s better. The 2025 Norwegian study linked low-fat milk with lower risk than whole milk, while a short 2026 trial found no change in cholesterol from full-fat dairy. Choose what suits you and your cholesterol.

Does full-fat dairy raise cholesterol?

It didn’t in this 12-week trial of adults with normal cholesterol. Saturated fat can still raise LDL, and this was a small, short study, so if your LDL is high, ask your doctor and get it rechecked after any big change.

Is full-fat Greek yogurt healthy?

It’s a good source of protein, and plain versions have no added sugar. A 170 g serving has about 4 grams of saturated fat, so it fits in most days, but count it toward your total.

Is butter healthy now?

The study didn’t test butter on its own. The US guidelines list butter as an option but say to prioritize oils with essential fatty acids, such as olive oil. At about 7 grams of saturated fat per tablespoon, it adds up quickly.

How much dairy should I have a day?

The US guidelines give a goal of 3 servings a day on a 2,000-calorie diet, adjusted to your calorie needs. That’s a target, not a requirement, and calcium and protein can come from other foods too.

This article is general information, not medical advice. If you have high cholesterol, heart disease or diabetes, talk with your doctor before changing your diet.

Sources

• Anderson GH et al. The Effect of Three Daily Servings of Full-Fat Dairy for 12 Weeks. The Journal of Nutrition, 2026
• Low-fat and whole milk consumption in relation to cardiovascular disease-related and all-cause mortality: a prospective cohort study in 3 Norwegian counties. Am J Clin Nutr, 2025
• Dietary Guidelines for Americans, 2025–2030
• ScienceDaily: For decades, we were told to avoid full-fat dairy (Nov 2026)
• USDA FoodData Central (saturated fat values, records 171265, 171304 and 173410)