Skim milk might not always be the healthiest choice, according to recent studies. A nutrient-focused diet can actually benefit from whole milk, despite many official guidelines recommending its avoidance.
Lets explore the difference between whole milk and skim milk!
Classification of milk according to Fat Content
The fat content of cow’s milk is usually indicated on the label. Basic types are probably familiar to you:
- Whole milk, also called full-fat milk or vitamin D milk. There is at least 3.25% fat in this product. Processing of milk does not remove fat.
- Reduced-fat milk, also known as 2% milk. There is about 2% fat in this. Although some of the creaminess and flavor of whole milk has been removed, it still retains some of its qualities.
- Nonfat milk, also known as skim milk. A fat-free milk is made by removing the fat from the milk. It is not creamy to drink skim milk.
Composition of whole milk and skim Milk
- When it comes to calories and protein, skim milk wins hands down. A cup of fat-free milk contains 149 calories and 8 grams of protein, while a cup of full-fat milk contains 83 calories and 8 grams of protein. But full-fat milk has a much richer flavor and mouthfeel for some people.
|
Whole Milk |
Skim Milk
|
| Calories 152 | Carbohydrates 11.5g | Protein 8g | Fat 8g | Omega 3 fatty acids 0g | Vitamin D 14% of the DV | Calcium 25% of the DV | | Calories 84 | Carbohydrates 12 g | Protein 8.5 g | Fat 8g | Omega 3 fatty acids 0.04g | Vitamin D 12% of the DV | Calcium 24% of the DV | |
Let’s explore recent studies about whole Milk
The saturated fat content of full-fat dairy foods has historically been cited as contributing to poorer cardiometabolic health among those who consume bovine dairy milk. There is, however, a growing body of evidence supporting the positive effects of full-fat dairy foods, as well as their bioactive components, on cardiometabolic health based on observational studies and randomized controlled trials (RCTs). To address this controversy, this review examines the health implications of full-fat dairy foods. It is not only the fat content of dairy foods that is heterogeneous, but the composition of fermented (e.g., yogurt and cheese) versus non-fermented products (e.g., milk) may also differ differentially.
This review examines the health effects of dairy foods concerning their fat content and polar lipids found in the milk fat globule fraction, drawing evidence from epidemiological studies and RCTs. Cardiometabolic disorders can be protected against by consuming full-fat dairy, according to observational studies. RCTs, however, have found that dairy foods, regardless of fat content or fermentation, do not negatively impact cardiovascular health and in fact may reduce certain risk factors. It is essential to consider the totality of evidence, especially from RCTs, as dietary recommendations evolve, which currently indicate that full-fat dairy foods should be avoided. It is also important to realize that research is needed in order to understand the complexity of dairy foods within diverse dietary patterns and how they affect cardiometabolic health [1].
Role of whole milk in lowering your risk of chronic disease
Many chronic conditions have been linked to whole milk, including:
-
- Metabolic syndrome.
- Whole milk consumption may be associated with a reduced risk of metabolic syndrome, a group of risk factors associated with many diseases, including heart disease, stroke, and type 2 diabetes.
- Diabetes
- Diabetes rates were 44% lower in people with the highest amounts of dairy-derived fatty acids in their bloodstreams. Nevertheless, more research is needed, as some other studies have linked full fat and nonfermented dairy products to an increased risk [2].
- Womens Health
- Women’s reproductive health and fertility may be improved by drinking milk, although more research is needed [3].
Dietary Guidelines for Americans
In the Dietary Guidelines for Americans, whole milk is recommended to be replaced by fat-free or low-fat milk.
In addition to reducing chronic diseases, this approach helps keep a person’s saturated fat intake below 10% of calories. The nutritional profiles of nonfat milk are similar across the different varieties. It is generally not necessary to consume high fat milk to get vitamin A and D.
It may be wise to choose skim or low fat milk if you wish to maintain a moderate weight.
Conclusion
In terms of calories and protein, skim milk is the clear winner. If you want to maintain a moderate weight, choose low fat or skim milk. But a number of studies highlight the benefits of whole milk over skim milk as well. If your diet is not restricted by calories, you may consider whole milk as a whole food choice, as more research is required to conclude completely that which milk is healthier by considering all aspects of health.
