A new report from the Credit Suisse Research Institute found that more people are opting for whole-fat foods over others like skim, lite, or fat-free. Most of the major health organizations want people to reduce the amount of saturated fat they consume. However, some studies show that people who eat high-fat dairy products may actually be better off.

According to a study in the American Journal of Clinical Nutrition, people who ate a lot of high-fat dairy products had the lowest rate of diabetes. Those who ate a lot of low-fat dairy products had the highest incidence. The researchers believe that while calcium, protein, vitamin D and other nutrients in dairy are beneficial, we need the fats that are associated with them to get the full protective factors.

·       Whole milk. Full-fat dairy contains more calories than other types of milk. But it’s also more filling. A study review in the European Journal of Nutrition found that people who eat the fatty stuff are less likely to suffer from obesity than those who try and skip the calories with low-fat dairy.

·       Salad dressing. Salad dressing contains essential vitamins. According to Iowa and Ohio State University researchers, adding some fat to your salad helps the body absorb cancer-fighting and heart-healthy nutrients like lycopene and beta-carotene.

·       Yogurt. Yogurt is loaded with protein, calcium, and probiotics. Whole-milk yogurt often has more protein and less sugar than their lighter yogurts.

·       Grass-fed beef. Grass-fed beef is more expensive, but the higher amount of fat may be worth the cost. A study in Nutrition Journal found that grass-fed meat contains higher levels of omega-3 fatty acids, which are known to reduce the risk of heart disease.

·       Peanut butter. Reduced fat peanut butter may have less fat, but it also has more sugar and salt. Natural or organic peanut butter is the best type to eat to get the beneficial fat.