We were full-fat before it was cool

The new dietary guidelines from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) reinforce what the GOLO for Life® Plan has said for years: whole, full-fat dairy has a place in a healthy weight-loss approach.

Whether you drink milk by the glass or enjoy a little cheese on your pasta, GOLO’s advice stays the same — choose whole dairy instead of skim or low-fat options.

So what's changed?

For decades, conventional nutrition advice warned that dietary fat caused weight gain, leading to widespread promotion of low-fat and skim dairy products. The assumption was simple: less fat equals fewer calories and better health.

However, recent nutrition research has challenged that belief. A 25-year University of Minnesota CARDIA study concluded that people who regularly consumed full-fat dairy had a 24% lower risk of coronary artery calcification and that whole-fat dairy may raise “good” HDL cholesterol without significantly increasing “bad” LDL. These findings conclude that dairy can potentially protect against heart disease and stroke.

Even cognitive health has entered the conversation. One 25-year observational study found an unexpected association between cheese consumption and a lower risk of dementia, adding to the growing body of evidence that full-fat dairy may play a supportive role in long-term health.

In short, nutrition science has shifted. Higher-fat intake from whole foods — including full-fat dairy — is now linked to better appetite control, improved weight management, and a reduced risk of certain metabolic issues. Full-fat dairy can be part of a balanced meal.

These findings align closely with GOLO's philosophy: not all fats are bad — and whole foods matter.

Whole milk vs. skim milk

Both GOLO and updated nutrition models emphasize choosing whole foods that remain close to their natural state. This is where whole milk stands apart.

Why whole is the better choice

🥛 Whole milk is minimally processed
🥛 Naturally contains fat-soluble vitamins
🥛 Supports satiety and portion control

Why skim falls short

Skim milk undergoes additional processing to remove fat, then has additives like vitamins and sugars added back to compensate for texture and flavor loss. This extra processing can change how your body responds to milk and how nutrients are absorbed.

Did you know? 

Skim milk was originally not meant for humans. A byproduct of butter and cream production, it was made for commercial beginning in the in the early 1900s. This leftover milk was often fed to pigs before being repackaged and marketed to people as a low-fat, economical option.

How your body responds to full-fat dairy

Appetite control and weight management

The GOLO for Life Plan® recommends including a healthy fat at every meal to promote fullness and prevent overeating. Whole milk follows this principle naturally.

Because of its fat content, whole milk is more satiating than skim milk, helping you feel satisfied longer and reducing the urge to snack later in the day.

Vitamin absorption

Whole milk naturally contains vitamins A and D, both of which require fat for proper absorption.

When fat is removed during skim milk processing, these vitamins are stripped away and later synthetically fortified. Without natural fat present, absorption is less efficient, reducing their overall benefit. The body also needs fat to properly process dairy’s naturally occurring sugar.

Mindful intake matters

While whole dairy products are a smarter choice than skim, the GOLO for Life Plan still emphasizes moderation and portion control. Excess calories — including those from dairy — can slow weight-loss progress when consumed beyond recommended serving sizes, which are outlined on the GOLO Smart Card® (pictured below) included with your first GOLO purchase.

The bottom line

We didn’t change our stance — nutrition science finally caught up. If you’re following the GOLO for Life Plan, whole milk belongs at the table.

Sources: 

1. University of Minnesota. Coronary Artery Risk Development in Young Adults (CARDIA) Study. Findings on full-fat dairy intake and coronary artery calcification.

2. Dehghan, M., et al. Associations of dairy intake with cardiovascular disease and mortality. The Lancet, 2018.

3. Rahman, I., et al. Dairy consumption and risk of dementia: a 25-year prospective cohort study.

4. U.S. Department of Agriculture (USDA) & U.S. Department of Health and Human Services (HHS). Dietary Guidelines for Americans.