Full-Fat Dairy Did Not Raise Cholesterol in New Study

4 min read

Last updated November 9, 2026

Three servings of full-fat dairy a day did not raise weight, body fat or cholesterol in a new study. The research came from the University of Toronto and appeared in The Journal of Nutrition.

People in the dairy groups also saw better blood pressure. The study was small and short, so the researchers call for more research.

Key Points

The study followed 74 adults with overweight or obesity for 12 weeks.
Three daily servings of full-fat dairy showed no meaningful change in weight, body composition or cholesterol compared with low-dairy eating.
The dairy groups had better blood pressure and got more calcium, protein and vitamin D.

What the Study Found

For decades, many people were told to choose low-fat dairy to protect their hearts. This study tested whether full-fat dairy really causes harm in the short term.

According to ScienceDaily, researchers split 74 adults into three diet groups for 12 weeks. One group ate little dairy while cutting calories.

The other two groups ate three servings of full-fat dairy a day. One of these groups followed a calorie-balanced plan, and the other had no set calorie limit.

74Adults with overweight or obesity took part in the 12-week trial, per ScienceDaily.

The dairy groups did not show meaningful differences in weight gain, body fat or blood cholesterol. Lead researcher Harvey Anderson also said they showed no signs of insulin resistance.

Why Dairy May Act Differently

The researchers point to something called the dairy matrix. It describes how proteins, fats and nutrients work together inside the food.

Anderson explained that dairy has two proteins, casein and whey, bound together with fat. That structure may change how the body handles its saturated fat.

The full paper appears in The Journal of Nutrition.

Good to know. Dairy industry research programs helped fund the study, and the researchers supplied the dairy foods. That does not make the results wrong, but it is worth knowing.

How This Fits the New Federal Guidelines

The study arrives after a big change in federal advice. The 2025 to 2030 Dietary Guidelines for Americans, released on January 7, 2026, encourage full-fat dairy with no added sugars.

The guidelines still advise keeping saturated fat to no more than 10 percent of daily calories. Medical News Today explains this in its summary of the changes.

You can read the official guidelines on DietaryGuidelines.gov.

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What It Means for You

This study adds to a growing debate, but it does not settle it. It was small, lasted only three months and did not track long-term heart disease or diabetes.

Anderson’s own advice was simple. “Keep it simple, eat a variety of foods and not too much of anything,” he said.

Do you have high cholesterol, heart disease or another health condition? Talk with your doctor or a dietitian before changing your diet.

Dairy is also an easy way to add protein. Our guide to high-protein meals shares simple ideas.

Try this today. Check the labels on your yogurt and flavored milk. Choose options with no added sugar, whatever the fat level. Small, steady changes are easiest to keep.

Test Yourself

How many servings of full-fat dairy did the dairy groups eat each day?

One
Three
Six

The dairy groups ate three servings a day for 12 weeks.

Frequently Asked Questions

Is full-fat dairy healthy?

This short study found no harm to weight or cholesterol over 12 weeks. Longer studies are still needed.

Did the study include people with health conditions?

It included adults with overweight or obesity. People with medical conditions should ask their doctor first.

What do federal guidelines say now?

The 2025 to 2030 guidelines encourage full-fat dairy without added sugars and keep a saturated fat limit.

Conclusion

A small Canadian study found three daily servings of full-fat dairy did not harm weight or cholesterol over three months. It is encouraging news, but bigger and longer studies will tell the full story over time.

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