研究發現全脂乳製品對體重並無顯著影響
Study Finds Full-Fat Dairy Does Not Impact Weight Significantly
Updated at: August 10, 2026 at 02:30 AM
數十年來，我們一直被告知全脂乳製品是體重管理和心臟健康的大敵。
For decades, we have been told that full-fat dairy is an enemy of weight management and heart health.
多倫多大學近期發表在《營養學期刊》(The Journal of Nutrition)上的一項為期12週的研究發現，每日攝取三份全脂乳製品並不會導致體重增加，也不會損害代謝健康。
A recent 12-week study from the University of Toronto, published in The Journal of Nutrition, found that consuming three servings of full-fat dairy daily does not cause weight gain or harm metabolic health.
在這項針對74名成年人的研究中，攝取全脂乳製品的受試者實際上獲得了更多鈣質、蛋白質和維生素D等必需營養素，且膽固醇或胰島素水平並未出現負面變化。
In the study of 74 adults, participants who ate full-fat dairy actually enjoyed higher intakes of essential nutrients like calcium, protein, and vitamin D, without negative changes in cholesterol or insulin levels.
從歷史來看，健康指南曾推崇低脂選項以避開飽和脂肪。
Historically, health guidelines pushed for low-fat options to avoid saturated fat.
專家現在認為，去除脂肪往往導致人們轉而攝取更多加工碳水化合物和糖分。
Experts now believe that removing fat often led people to consume more processed carbohydrates and sugar instead.
此外，「乳製品矩陣」假說指出，乳製品中蛋白質、脂肪和礦物質等營養素的獨特組合，以一種能將先前歸咎於單一飽和脂肪的風險降至最低的方式共同作用。
Furthermore, the 'dairy matrix' hypothesis suggests that the unique combination of nutrients in dairy—proteins, fats, and minerals—works together in a way that minimizes the risks previously associated with saturated fats alone.
這項研究表明，全脂乳製品可以是均衡飲食中健康且富含營養的一部分，證明過去的恐懼可能放錯了地方。
This research suggests that full-fat dairy can be a healthy, nutrient-dense part of a balanced diet, proving that the old fears may have been misplaced.
