![]() ![]() While ingesting large amounts of saturated fat does increase your risk for high cholesterol and heart disease, the saturated fat - consisting of medium-chain triglycerides - found in dairy fat may not be as bad as once thought. Whole milk contains saturated fat and dietary cholesterol, while skim milk provides just negligible amounts of these nutrients. 150 calories in whole milk - but provides about the same amount of protein, vitamins and minerals as whole milk. Skim milk is much lower in calories than whole milk - containing 90 calories per cup vs. A review published in 2013 in Obesity Reviews found that consuming whey protein, which is abundant in skim milk, helps lower your risk for obesity, maintain lean muscle mass, improve blood sugar levels, lower blood pressure, improve cholesterol levels, and appears to reduce your risk for developing heart disease. You'll help decrease your risk for developing osteoporosis. Protein also aids in healthy weight management because it boosts satiety and energy expenditure.ĭrinking skim milk regularly may provide you with several health benefits. The protein in skim milk contains all essential amino acids your body needs daily, making skim milk a source of high-quality, complete protein. A cup of skim milk provides about 8 grams of protein, but just 90 calories. Many of these nutrients help build and maintain strong muscles, teeth and bones. Skim milk is loaded with protein, calcium, phosphorous, vitamin D and vitamin A. And, while low-fat milk products were once thought of as being heart-healthier than full-fat dairy foods, research doesn't necessarily support this claim. ![]() Reducing the fat in your milk is one thing, but if you continue to cook with butter, eat pies and have a coffee with a banana bread, your risk of heart disease or diabetes is not likely to be any lower, if anything probably worse.Packed with essential nutrients but fairly low in calories, skim milk makes an excellent addition to heart-healthy meal plans. Fat also slows down digestion which gives a lasting feeling of fullness, and studies have found that when people reduce how much fat they eat, they tend to bulk up on other calorific foods, including carbs and sugar, which can give us a much higher risk of diabetes (not to mention the waistline) in the long run. The down side? You'll absorb less of the nutrients in milk without the fat, particularly the fat soluble vitamins such as vitamin D, A and E. ![]() Secondly, lower-fat milks are slightly higher in calcium and protein than regular milk, and don't have added sugar as commonly perceived. A glass of full cream milk contains almost 10 grams of fat and roughly 738 kilojoules compared to reduced fat or skim, which has between two grams and zero grams of fat and between 495 - 375 kilojoules. Wondering if there's any value in reduced-fat dairy? The simple answer is yes, particularly if you want to curb calories. The fat in your flat white could actually be good for you. Full cream dairy foods are a significant source of saturated fat and over the last few decades the focus has been on reducing this type of fat in our diets to stave off heart attacks - this meant all sources of saturated fat were evil, including full cream milk. Should guidelines be changed?īefore we criticise national dietary recommendations it's important to understand why low fat dairy is still advised. Even the latest dietary guidelines for Australians still make this message clear.īut recent research, based on a large population study shows that full-fat dairy isn't so bad for you after all - that is, full fat drinkers tend to weigh less and have a reduced risk of diabetes. But the question still lingers - which is best for your health and your waistline?įor more than a decade health authorities have insisted adults go lean and ditch the cream. When it comes to dairy, you have the choice of skim or full fat and a plethora of options in the middle. Is it time to change the guidelines recommending low fat milk? Photo / Getty Images
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