Full fat gets full shipping.
A Swedish study that followed more than 27,000 people for 25 years found something to talk about – specifically, a positive relationship between full-fat milk and overall brain health.
And they found that the right kind of cheese can make a noticeable difference.
During this 25-year study, 3,208 of the 27,670 participants were diagnosed with dementia.
Those with no known genetic risk for Alzheimer’s disease who ate more than 50 grams of full-fat cheese a day — about a third of a cup — showed a 13%-17% lower risk of developing Alzheimer’s. This reduced risk was not present among participants with genetic risk factors.
In addition, people who ate more than 20 grams of saturated fat cream per day showed a lower risk of dementia, between 16 and 24%.
The study found no significant link between reduced risk of dementia and low-fat or high-fat milk, skim or non-skimmed milk, or low-fat cream.
Experts have long encouraged consumers to go low-fat instead of dairy for heart health.
But dementia and cardiovascular disease share several risk factors, and evidence from this and other studies suggests that cheese may contribute to a lower risk of heart disease.
While dairy is still controversial, these findings appear to support, in part, the Department of Agriculture’s new dietary guidelines, which prioritize saturated fat over low-fat options.
Full-fat cheese is rich in vitamins A, B12, D and K2, as well as folate, iodine, zinc and selenium, all nutrients that support brain function.
Previous studies have also found that full-fat milk is beneficial for overall health.
In 2022, a decades-long Finnish study of 2,497 middle-aged men found that cheese was the only food associated with a lower risk of dementia, with a 28% reduction.
Meanwhile, a 2024 study found that those who ate more cheese tended to live healthier, happier lives. The life of gouda, if you will.
However, experts note that some of the reported benefits of full-fat milk may be due to replacing red and processed meat with cheese or cream, suggesting that the positive correlation is with the milk rather than the food.
Indeed, a Swedish study found no association between full-fat milk and dementia risk among participants whose intake remained stable over five years.
In addition, the study found that participants who consumed high-fat milk were more educated, less likely to be obese, and overall had lower risk factors for dementia-related conditions, including heart disease, stroke, high blood pressure and diabetes.
These qualities suggest that the dedication of full-fat milk occurs as part of an overall healthy lifestyle, and the results of the study do not show that eating more cheese and cream can protect against dementia or heart disease.
For that reason, the authors of the study and health professionals emphasize that maintaining a healthy diet, rather than eating only one food, should be the guiding light for consumers.
To that end, the Mediterranean diet, which includes vegetables, fish, whole grains, fruits and full-fat dairy, is generally associated with a reduced risk of both heart disease and dementia.
