satiety

There was a time when buying whole milk or “full fat” yogurt was considered nutritionally reckless. Dietary guidelines, obsessed with reducing saturated fat, for decades pushed consumers toward pale, liquid, skimmed versions of what was once a staple food. Eating “light” became synonymous with eating well. However, the narrative starts to crack. The story of María Branyas, the woman who lived to be 117 years old and who consumed several full-fat yogurts a day, is just the tip of the iceberg of a deeper change of outlook. The researchers who studied his case warn that yogurt alone does not explain his longevity – genetics, lifestyle and environment come into the equation – but it could play a relevant role in the balance of his intestinal microbiota. The focus, today, is no longer just on the calories we subtract, but on how much processing we add along the way. The processing error. For more than half a century, health authorities encouraged limiting red meat and fatty dairy products, warning that its saturated fats They raised LDL cholesterol and, therefore, the risk of heart disease. This premise fueled a massive industry of “light” and “0%” products. However, the problem was not the cow. As Dr. Montse Prados Pérez explainsmember of the Spanish Society of Endocrinology and Nutrition (SEEN), when natural fat is removed from a food, its texture, flavor and nutritional profile are altered. To compensate for this loss of flavor, many manufacturers turn to sugars, starches, sweeteners or additives. The result is a product with less fat, yes, but also more processed, less satiating and potentially harmful to the intestinal microbiota and appetite regulation mechanisms. Added to this phenomenon is a possible metabolic rebound effect. Nutritionist Laura Isabel Arranz warns that Sweeteners, common in low-fat yogurts, send a sweet signal to the brain without providing real energy. This discordance can confuse the metabolism and favor a more “saving” response, preparing the body to more efficiently store the energy that arrives later. Why doesn’t whole fat act the same? There is a technical irony in the dairy aisle: we take the skimmed jar to maintain the line, but we forget that for the body to use it, it needs precisely the fat that has just been removed. Vitamins such as A or D They are fat soluble; Without that natural fatty vehicle, absorption is a chimera. In the end, trying to enrich a 0% yogurt is like trying to make a car run by pouring gasoline into it. The industry adds the nutrient, but has removed the mechanism to make it work. All this is explained by the “dairy matrix”. Unlike other fats, milk fat occurs naturally wrapped in a complex structure. known as dairy fat globule membrane (MFGM), rich in phospholipids and bioactive proteins. This biological “envelope” is essential because it appears to positively modulate the way our body processes cholesterol. In fact, recent research published in The American Journal of Clinical Nutrition have observed that the consumption of yogurt and cheese maintains a neutral—and even potentially beneficial— relationship with cardiovascular health, unlike what would be expected if only their saturated fat content were analyzed in isolation. Whole yogurt and metabolic risk. The evidence is also beginning to materialize in clinical trials. a study published in 2025 compared the consumption of full-fat yogurt (3.25% fat) versus skimmed yogurt in adults with prediabetes. After three weeks, those who consumed full-fat yogurt showed a significant reduction in blood triglycerides compared to the group that consumed nonfat yogurt. Although it is a short-term study and in a specific population, its results add to an increasingly consistent scientific literature. Along these lines, cardiologist Dariush Mozaffarian, director of the Food Is Medicine Institute at Tufts University, maintains that dairy fats are not intrinsically harmful and that there is “ample evidence” of the benefits of fermented dairy products. For its part, natural yogurt and kefir provide satiety, promote intestinal health and help avoid the subsequent consumption of empty calories. Back to real food. The conclusion for the consumer begins to be clear: the fear should not be in natural fat, but in artificial processing. The new dietary guidelines in the United States already reflect this paradigm shift by insisting, for the first time explicitly, on the need to prioritize real foods and avoid ultra-processed foods loaded with sugars, sodium and additives. This does not mean that full-fat dairy products should be consumed without limit or that they are suitable for all profiles. Institutions like Harvard remember that dairy fat It is still mostly saturated and that moderation continues to be key, especially in people with cardiovascular disease or familial hypercholesterolemia. But outside of those clinical contexts, as Dr. Prados Pérez summarizesfull-fat natural yogurt makes sense again: it is more satiating, preserves its original matrix and requires less industrial intervention. In the end, perhaps the secret was not in reformulating foods in a laboratory, but in something much simpler: opening a natural yogurt and eating it as it always was. Image | freepik Xataka | The woman who lived to be 117 had a favorite yogurt: a yogurt that thousands of people are now searching for