Which Percent Milk Is Healthiest
To make matters more complicated though, there is certainly recent evidence to suggest that a diet with absolutely no fat or cholesterol is also not the best! So what is the right answer? Probably for most of us, one percent milk makes sense if we are drinking a glass of milk or pouring it onto our cereal.
Does Nonfat Milk Provide The Same Nutrients As Whole Milk
Does nonfat milk provide the same vitamins and minerals as whole milk? Jayne
Yes, nonfat milk is a good source of protein and provides the same vitamins and minerals as whole milk with no fat. Because the fat portion of whole milk does not contain calcium, you can lose the fat without losing any calcium.
Reduced-fat , low-fat , and nonfat milk have vitamin A and vitamin D added, since these vitamins are lost when the fat is removed. Natural levels of vitamin D are low, so most milk producers add vitamin D to whole milk. Check the nutrition facts label to learn more about vitamins and minerals in milk.
Risks And Side Effects
Many people prefer skim milk over whole milk due to its lower content of saturated fat. But while saturated fat has long been vilified as an unhealthy, artery-clogging ingredient, more and more emerging research has found that it may not be as unhealthy as was once assumed.
A massive 2014 review published in Annals of InternalMedicine compiled the results of 76 studies and found that there was no direct link between saturated fat consumption and heart disease. Other studies show that saturated fat may help boost levels of beneficial HDL cholesterol and could be tied to a lower risk of death from stroke.
Despite having a higher calorie count, some other studies suggest that full-fat dairy products could also be more beneficial for your waistline. In fact, one review out of Seattle showed that increased intake of high-fat dairy products was actually associated with a lower risk of obesity.
Another study conducted in Sweden reported that women who drank at least one serving of whole milk each day were less likely to gain weight over a nine-year period than those who regularly consumed low-fat dairy products.
Furthermore, other research suggests that high-fat dairy products could also protect against metabolic syndrome, a group of conditions that can increase the risk of heart disease, stroke and diabetes.
Raw milk is also available, which is a type of milk that has not undergone pasteurization or processing, meaning that it retains more nutrients.
Skim Milk Vs Whole Milkwe Asked A Dietitian Which One You Should Actually Drink
There are so many different types of milk out there now, with myriad plant-based varietiessuch as oat, hemp, and cashewpiquing the interest of both millennials and older generations alike, in addition to good ol’ cow’s milk. For the traditional milk drinkers out there, we wanted to uncover which version, skim milk vs. whole milk, is the healthiest option. Of course, this is based primarily on personal preference, but we consulted Kelli McGrane MS, RD for weight loss-focused app Lose It!, for a dietitian’s perspective on the high-in-calcium drink and which one you should be drinking for its health benefits.
Myth Or Fact Blog: Regular Full Cream Milk Has Less Sugar Than Reduced Fat Or Skim Milk
Posted on Thursday, 8 July 2021
Do you avoid reduced fat or skim milk in your early childhood service because of the sugar content?
Did you know theres no added sugar in reduced fat milk?The sugar content is comparable to plain, regular full cream milk.
Plain milk only contains one ingredient milk! It does not contain added sugar unless it is sweetened such as flavoured milks . As part of its natural composition, all plain milk contains a naturally occurring sugar called lactose and this is the sugar you will see on the nutrition information panel.
When comparing full cream, reduced fat and skim milk the only difference is in the fat content, see below:
- Regular, full cream milk contains a minimum of 3.2 per cent milk fat.
- Reduced fat milk contains approximately 2 per cent milk fat.
- Skim milk can contain no more than 0.15 per cent milk fat.
When the fat is skimmed or removed from the milk to create the reduced fat and skim versions, the overall volume of the product is reduced but the natural sugar content remains the same. This means the percentage of lactose per 100 grams will be higher in skim and reduced fat versions as compared to full cream milk.
Comparison of nutritional composition of milk*
*Component per 100ml
*The information in the table above has been compiled using foodstandards.gov.au.
MYTH Busted! Theres no added sugar in reduced fat and skim milk.
Do you have a question for our Myth or Fact blog?
What The Table Shows
Row 2 for Energy: Skim milk has had almost all its fat skimmed off, so it has fewer kilojoules or Calories. Fat contributes the most kilojoules – double that of protein or lactose. Its energy has dropped from 266 to only 147.
Row 7 for Sugars: When you remove the fat from whole milk, you concentrate what remains. So the sugars go from 4.8 to 4.9 per cent, plus the protein, sodium and calcium go up.
In other words, if you start with 100 mLs of full-fat milk, then remove the 5 per cent fat to create a fat-free skim milk, you end up with only 95 mLs of final skim milk. That 95 mLs turned into a percentage magnifies what was there. Take a look at my diagram in order to see this at a glance.
The yellow section is the Fat content which drops from 3.4 per cent to almost zero in skim milk. The dark blue and red increase slightly. There is more pale blue in skim milk.
How To Avoid Milk With Added Sugar
Whether you choose dairy or nondairy milk, you should aim for unsweetened varieties to minimize your intake of added sugar.
In the United States, the Food and Drug Administration is redesigning food labels to explicitly call out the grams of added sugar making it easier to identify which milks to buy or avoid .
This rule will go into effect in January 2020 for large food manufacturers and January 2021 for smaller companies .
Outside of the United States, nutrition labels may vary in detail and should be read carefully. If you see any form of sugar on the ingredient list, that means its added.
- corn syrup or high-fructose corn syrup
- brown rice syrup
Recommended Reading: What Does High Blood Sugar Cause
Glycemic Index And Milk
Because all types of milk contain carbs, they can be measured on the glycemic index , a scale of 0100 that denotes to what extent a food affects blood sugar. Lower GI foods raise blood sugar levels more slowly than higher GI ones.
Fructose, which is found in coconut milk and several nut milks, has a low GI and may be preferable if youre watching your blood sugar levels or have diabetes .
A review of 18 studies in 209 people with diabetes found that when fructose was used to replace other carbs, average blood sugar levels dropped by 0.53% over 3 months .
However, fructose may raise your triglyceride levels and trigger digestive issues like gas and bloating in some individuals .
Lactose, the sugar in cows milk, likely less significantly affects blood sugar than other forms of sugar. Yet, the glucose and maltose in rice milk have a high GI, meaning that theyre quickly digested and may raise your blood sugar levels significantly .
If youre watching your blood sugar, the best choice may be unsweetened almond milk, as it has little to no sugar.
The natural sugars in milk fuel your body and brain, but some affect your blood sugar more than others. The lactose in breast and dairy milk is especially beneficial for infants and young children.
Skim Milk And Your Health
There are several things to consider when drinking skim milk.
Skim milk has no fat. But research in pigs going back to the 1930s found that feeding skim milk to pigs helped them quickly gain weight. Farmers still feed pigs skim milk for this reason.
Some researchers suggest that cowâs milk isnât meant for human consumption. One of the benefits of skim milk is the amount of protein per serving, but itâs important to note that cow milk has three times the protein per serving that human milk does. This could contribute to metabolic changes in your body.
Babies and toddlers are thought to benefit from the fat and protein in whole milk more than adults. Because they grow and develop so quickly, their bodies need the saturated fats found in whole milk. Adults might get the same benefits simply by drinking reduced-fat or nonfat milk.
Research suggests that if you drink skim milk, organic is best. It comes from grass-fed cows. Their milk is richer in nutrients and has more omega-3 fatty acids.
Don’t Miss: What To Feed Sugar Gliders Daily
What Are The Benefits Of Cow Milk
Milk provides several key dietary requirements, but the levels of nutrients in each milk type can vary slightly.
Reduced-fat and skim milk retain roughly the same amount of protein as whole milk but lose some of their vitamin content during processing and fat removal. Vitamins A and D, which are fat-soluble, are added back through fortification.
Here is a breakdown of the amount of protein, potassium and calcium found in a single serving of each type of milk.
- Whole milk contains 8 grams of protein, 9 percent of your daily value of potassium, and 27 percent of your daily value of calcium.
- Reduced-fat milk contains 8 grams of protein, 9 percent of your daily value of potassium, and 29 percent of your daily value of calcium.
- Skim milk contains 8 grams of protein, 10 percent of your daily value of potassium, and 29 percent of your daily value of calcium.
Here is a breakdown of the amount of vitamin A and vitamin D found in a single serving of each type of milk.
- Whole milk contains 5 percent of your daily value of vitamin A and 24 percent of your daily value of vitamin D.
- After fortification, reduced-fat milk contains 9 percent of your daily value of vitamin A and 29 percent of your daily value of vitamin D.
- After fortification, skim milk contains 10 percent of your daily value of vitamin A and 25 percent of your daily value of vitamin D.
What Is Better For Adults Whole Milk Or Two Percent Milk
When it comes to milk, your taste buds may have a preference, but the desire to make better food choices may get in the way. Most of your life you’ve probably been told that it’s better for your health to drink low-fat milk. While there are benefits for choosing lower fat varieties of this classic beverage, whole milk may not be as bad as you’ve been led to believe. If you’re not sure whether you should be drinking whole or 2-percent milk, consult with a registered dietitian who can help determine which is better based on your personal health and diet needs.
Read Also: Is 70 Low Blood Sugar
What Are The Basics Of Milk Alternatives
If dairy isnt an option for you there are several milk alternatives available on the market. Like reduced-fat and skim milk, some vitamins and nutrients are usually added to the milk alternatives through fortification, although with non-dairy components.
With all varieties, choose the unsweetened versions. Milk and milk alternatives can double their amount of sugar if they are sweetened with added sugars.
If You Were To Choose Between Buying A Gallon Of Skim Or Whole Milk Which Would You Choose
“I prefer organic whole milk over skim milk, as it’s much higher in omega-3 fatty acids, approximately 183 milligrams per cup, compared to 2.5 milligrams,” says McGrane. “Plus, these high levels of healthy fats keep me fuller for longer, reducing cravings throughout the day.”
That’s not to say you should chug several glasses of the stuff per day, but one glass will provide ample nutrition, without costing you a lot of calories and fat. The choice is yours!
RELATED: The 7-day diet that melts your belly fat fast.
Also Check: Can I Check Blood Sugar At Home
Skim Milk Or Skimmed Milk
Nutrition facts : Calories: 90, Total Fat: 0g, Cholesterol: 5mg, Sodium 130mg, Potassium 410mg, Carbohydrate 13 grams, Protein 8 grams, Vitamin A 10% of the DV, Calcium 30% of the DV, Vitamin C 4% of the DV, Vitamin D 25% of the DV.
Skim Milk is a type of milk that has undergone a nutritional alteration to reduce its fat content. This milk only has around 0.1% of fat, which means almost no fat left in this type of milk.
This milk is a perfect choice for people who want to lower their calories consumption. The milky taste of skim milk is slightly adjusted after the alteration.
Although the fat is removed, some manufacturers often add sugar as a sweetener. The amount of sugar is usually higher than whole milk. So, you need to choose a sugar-free version if you want to cut most calories out of your meal.
Lets put whole milk and skimmed milk on a scale to see what will suit you.
Does Low Fat Milk Have More Sugar
No, low fat milk has pretty much the same sugar content as full fat milk as long as its not flavoured.
Thats that question answered. Need we go on? Well yes, because the whole low fat vs full fat milk argument is a bit more complex than that.
Is Low Fat Milk Good for you?
With the number of choices available when it comes to dairy, you have the choice of skim or full fat and a plethora of options in between. But the question remains is low fat milk better than full cream?
According to this article in News.com.au, low fat milk does have its dietary benefits. A glass of full cream milk contains almost 10 grams of fat and roughly 738 kilojoules compared to low fat or skim milk, which has between two grams and zero grams of fat and between 495 375 kilojoules.
Benefits of Drinking Low Fat Milk
Low fat milk is said to be slightly higher in calcium and protein than regular milk and you dont have added sugar as commonly perceived. Let us find out what are the other advantages of choosing low fat milk in your diet.
Low Fat Milk Might Help you Lose Weight
Low fat milk might help you lose weight. But heres the problem: the moment marketers stick something as provocatively diet-conscious on the side of a milk carton as low fat, we think were doing ourselves a big favour.
Low Fat Milk has no More Sugar Than Whole Milk
Suffice to say you are no better off with low fat milk when it comes to sugar.
Low Fat Milk has Less Fat and Calories
Don’t Miss: How You Feel When Sugar Is High
Whole Milk And Weight Management
Many people avoid drinking whole milk because they assume the extra fat and calories will cause them to gain weight. However, many studies have shown that consuming high fat dairy products may actually help support weight management instead.
According to one 2016 study of 18,438 women, increased intake of full fat dairy products was linked to a lower risk of weight gain over an 11-year period. On the other hand, there was no significant association between low fat dairy intake and weight gain .
Another study from 2017 found that dairy fat intake was not linked to a higher risk of weight gain, heart disease, or type 2 diabetes .
Similarly, one 2020 review of 29 studies concluded that full fat dairy consumption was not associated with weight gain or fat gain in children .
The relationship between milk and weight management has been a research topic for several years, and findings have been inconsistent. However, most of these studies either include all types of dairy products or focus on low fat dairy .
In studies that look at only high fat dairy products, like whole milk, there is a pretty consistent connection between full fat dairy and lower body weight, suggesting that whole milk can be a great addition to a well-rounded, nutrient-dense diet and may help you maintain a moderate weight.
While more research needs to be done, there is not much evidence that drinking whole milk instead of skim causes weight gain.
Why Is There Sugar In Milk
Many people try to avoid added sugar and for good reason.
Foods high in added sugar contribute extra calories to your diet without providing any additional nutrients. Theyre also linked to weight gain and metabolic syndrome, a condition that increases your risk of diabetes and heart disease .
However, some foods contain naturally occurring sugars.
Thats why some products, such as dairy and nondairy milks, show sugar content on their nutrition panel even if sugar isnt included as an ingredient.
These natural sugars are the main carbohydrate in milk and give it a lightly sweet taste even when drunk plain.
In cows milk and human breast milk, the sugar comes primarily from lactose, also known as milk sugar. Nondairy milks, including oat, coconut, rice, and soy milk, contain other simple sugars, such as fructose , galactose, glucose, sucrose, or maltose.
However, keep in mind that sweetened versions, including chocolate milk and flavored nondairy milks, harbor added sugar as well.
Most dairy and nondairy milks contain naturally occurring sugars like lactose. Sweetened versions provide added sugar, too.
Milks sugar content varies significantly depending on the source and how its made as some products have sugar added.
Here are the sugar levels in 1 cup of various types of milk (
Among the unsweetened nondairy varieties, rice milk packs the most sugar 13 grams while almond milk contains none at all. Cows milk is comparable to rice milk at 12 grams.
Recommended Reading: What Can Cause High Blood Sugar Other Than Diabetes