Milk is one of the most popular beverages worldwide. What makes milk special is the inclusion of 13 essential nutrients found in it like protein, calcium, vitamins A, B-12, and D, potassium, phosphorus, selenium, riboflavin, pantothenic acid, zinc, and iodine. For centuries milk has been used not just for drinking but also in cooking and fermenting to get cheese and curd. It was observed that people who followed a diet rich in fruits and vegetables without including dairy products had a greater chance of getting diastolic and systolic blood pressure as compared to those who maintained a balanced diet along with dairy.
As per scientific research conducted by the Indian Council of Medical Research (ICMR), the recommended amount of milk consumed by an adult should be 300 millilitres of low-fat milk and milk products each day. In recent times, as the topic of health consciousness is on the rise, prioritising well-being and nutrition has taken centre stage. Through this article, we will try to understand which is the best milk option for you and how daily consumption of the right type of milk can have long-term outcomes on your health (1).
Types of milk
If you go to the supermarket today, you will see a variety of milk available at the counter with different labels, such as whole, high-fat, low-fat, and skimmed milk. This can cause confusion, leaving you to wonder which milk is best for you.
The difference between these varieties is measured by the saturated fat content present in the total liquid by weight found in the milk. In simpler terms, whole milk is 3.25% milk fat, low-fat milk is 1% of milk fat and skim milk is less than 0.5% of milk fat. Since the fat contains more calories per serving than any other nutrients, the milk with higher saturated fat content is labelled as higher in calories.
Each type of milk has almost the same number of micronutrients found in it except for Vitamin D, this is caused because often manufacturers add vitamin D separately to the milk. Another common difference between the varieties of milk is Omega-3 fatty acids, which are linked to several health benefits like brain health, lower inflammation, improved heart health, etc. The more fat the milk contains, the higher amount of omega-3 content is found in it. As per research, it is observed that organic whole milk has a higher quantity of omega-3s than regular whole milk. This significant difference is mainly noticed in grass-fed cows only because it is an organic method.
Understanding Saturated Fats
According to several studies, researchers have believed that saturated fat has a direct link to increased cholesterol levels which gives rise to several health issues linked to the heart, like heart attack, stroke, heart disease, etc. However, it is important to understand that the relationship between cholesterol and saturated fats is more complicated than we might think.
Patients who have been diagnosed with high cholesterol levels or heart diseases are always advised to monitor their dietary needs since consuming access amounts of saturated fats can turn out to be dangerous in such cases. Research also claims that certain foods high in cholesterol levels may impact the health of the heart differently (3).
Similarly, some contradicting studies suggest that the increased saturated fat intake is not directly linked to health issues like stroke, heart attack, heart disease, etc. Although saturated fats do increase bad cholesterol levels in the body, they also increase the levels of good cholesterol levels that help protect against heart diseases. Though researchers have still not confirmed the direct connection between heart health and saturated fats, they still can increase cholesterol levels.
What is skim milk
Skim milk is a nutrient-dense ingredient and provides large amount of minerals and vitamins dose. In comparison to whole and low-fat milk, it has almost no calories and fats. It is known to be one of the richest food sources of calcium, even higher than whole milk. Healthy dietary patterns that include skim milk are associated with a lower risk of obesity, type 2 diabetes, cardiovascular disease and an 8% lesser chance of getting high blood pressure and stroke.
Skim milk is a great source of nutrition to add to your diet due to its many health benefits. It offers high-quality protein, fortified vitamins, and calcium without the calories and added fats, making it a healthy option. It is best for individuals who want to ignore the risks of gaining weight and heart disease, a great nutritious option to maintain a balanced diet.
Skim milk nutrition value for a single glass serving (240 ML)
- Calories: 80-90 Kcal
- Protein: 8 grams
- Fat: 0.0.2 grams
- Saturated Fats: 0 grams
- Cholesterol: 5mg
- Carbohydrates: 12 grams
- Fiber: 0 grams
What is Low-Fat Milk
Low-fat milk provides a middle ground between whole and skim milk and contains between 1-2% of fat content in it. If you compare the nutritional benefits of low-fat, whole and skim milk, you will find the same amount of nutrients in it in terms of calcium and proteins. Another similarity between skim and low-fat milk is that both are often fortified with Vitamins A and D to compensate for the loss of fat-soluble vitamins which happens during the fat removal process. Low-fat milk is a good choice for those who want to reduce their intake of calories and fats without sacrificing the creamy and satisfying texture.
Low-fat milk nutrition value for a single glass serving (240 ML)
- Calories: 100-120 Kcal
- Protein: 8 grams
- Fat: 1.2-2.5 grams
- Saturated Fats: 0.7-1.5 grams
- Cholesterol: 10-15 mg
- Carbohydrates: 12-13 grams
- Fiber: 0 grams
Is Whole Milk Unhealthy for You?
In recent years, there has been an ongoing discussion about the consumption of whole milk and its benefits. Several nutrition guidelines suggest that the consumption of whole milk should be avoided due to the high amount of saturated fats found in it. Many nutritionists argue that the high amount of saturated fats can give rise to cholesterol levels and increase the chances of heart-related diseases. However, no conclusive evidence supports this claim yet.
Some experts suggest that whole milk can be part of a healthy diet when it is consumed in moderation but it can also have some potential drawbacks if consumed in excess. If you are a non-vegetarian, then consuming a glass of milk in a day along with non-veg food (Chicken, Mutton, Pork) or full-fat products (Cheese, Curd) then the chances of you over hitting the daily saturated fat limit is high. Whole milk is high in saturated fats and has the potential to increase the bad cholesterol levels in your body along with your total cholesterol. It is also believed that fats found in whole milk are not as healthy as the ones that are found in nuts, avocados, olives, oily fish, etc.
Whole milk at the same time is known to be rich in nutrients and packed with all three important micronutrients fats, carbohydrates, and fats. If you are a mindful eater and can maintain a balanced and healthy lifestyle then whole milk is an incredible option for you that you can include in your diet with additions to a meal or snack. Experts often advice to ignore whole milk completely if someone has allergies or is intolerant to dairy.
Whole milk nutrition value for a single glass serving (240 ML)
- Calories: 150-160 Kcal
- Protein: 8 grams
- Fat: 8 grams
- Saturated Fats: 4.5-5 grams
- Cholesterol: 24 mg
- Carbohydrates: 12 grams
- Fiber: 0 grams
Conclusion
Opting for skim milk over low-fat and whole milk can be a smart choice for those focused on managing their calorie intake, managing weight, and supporting their heart health. Though the taste factor of whole milk and low-fat milk is better due to its thicker texture, the advantage of skim milk makes it a superior option for the ones prioritising long-term health.
The question of whether whole milk is better than skim or low-fat milk completely depends on multiple factors that varies from person to person. It is fair to say that the preference between the three depends on an individual’s health goals, taste preferences, and dietary needs.
One of the major reasons why whole milk is called out by nutrition experts is because of the saturated fats found in it. Individuals with high blood cholesterol, heart diseases and weight issues should certainly consult their doctor and regulate their milk intake to make sure it does not worsen their condition. In conclusion, skim milk can be a valuable part of a healthy and balanced diet, offering essential nutrients without extra fats and calories.
FAQ’s
1. Which is healthier, whole milk or skim milk?
As compared to whole milk, skim milk is a healthier alternative because the fat content present in it is less. It has almost no low calories which makes it an ideal option.
2. Which milk is healthiest?
Choosing the best milk for you depends on your goal and what are you aiming to achieve. If you opt for whole milk, then you get a variety of nutrients and vitamins like Vitamin D & Vitamin A. Skim milk on the other hand has almost no calories and fats, making it a suitable option for those whose concern is around weight and want to maintain a healthy diet.
3. Which is healthier, full-fat or semi-skimmed milk?
Whether full-fat or semi-skimmed milk is healthier depends on your fitness goals. Check the nutrition label before buying any type of milk.
