The skinny on milk

For years, people have been under the impression that low fat or skim milk is the better option because of the fat content. Whole milk has been blamed for weight gain, digestive issues, skin related problems etc. however, recently people seem to be changing their tune. Full fat or whole milk seems to be making a comeback as the healthier option.

While most nutritionists recommend limiting your saturated fat intake to avoid increasing cholesterol levels which is a gateway to heart disease, this recommendation has been questioned recently as consuming moderate amounts of saturated fats does not directly cause heart disease. While people with high cholesterol levels or who are at risk of heart disease do need to defer to their doctor’s recommendations and monitor their intake of saturated fat, it can still be enjoyed by individuals, without pre-existing conditions in a balanced way.

Defining different types of milk their fat content and calorie count —

Whole Milk — whole milk or regular milk is that which has not been altered, and has full fat content. This milk retains all its fat of 3.25 to 3.5 percent of fat giving it its thick consistency. 

Low Fat Milk — reduced fat or low fat milk contains a less amount of fat, approximately 2 percent of fat. Its consistency is thinner than whole milk.

Skim Milk — skim milk, fat free milk or no fat milk contains no fat at all. Due to the lack of fat and lower calories the milk’s taste is slightly altered and very watery in consistency. 

Fortified Milk — many milk producers fortify their milk with solids for added vitamins and thickness. Fortification is a controversial topic because this leads to the milk being artificially processed. 

Organic Milk — Organic milk comes from milk producers who offer rBST-free milk. The cows are free range, grass fed and produce richer milk with more beneficial omega 3 fatty acids, in larger quantities than your averagely raised cows.

Of all the variants of milk available in different permutations and combinations, each have their benefits and drawbacks, hence it is important to consider your nutritional and personal preferences while making your choice. It can get confusing, so lets measure the health quotient and other factors to help you with your choice —

Is reduced fat or Skim milk the better choice — 

While Skim milk or low fat milk seem like the obvious healthier choice, it is processed and as known processed milk tends to lose its nutrient content. As a substitute to fat, skim and low fat milk is artificially fortified with vitamins and minerals like calcium, vitamin D, phosphorus, and potassium, giving its contents higher levels of carbohydrates and refined sugar. The bottom line is that though low fat milk and skim milk have fewer calories and sometimes can have higher amounts of vitamins than whole milk, (thanks to fortification) and contain less saturated fat, but more added sugar than whole milk, this added sugar is a big no-no for those with health problems like diabetes but better for those who have mild lactose intolerance.

There are some situations where low fat milk or skim milk may be the best choice for you especially if you’re following a low calorie or low saturated fat diet. Choosing low fat or skim milk is the better option as it’s lower in calories, often considered to be nutrient dense and with approximately the same amount of protein per cup as whole milk. 

OR — Is whole milk a better choice ? 

On the other hand, whole milk contains more calories, but also more omega 3 fatty acid, the multifaceted vitamin that promotes health to another level. 

This makes whole milk more nutritious than low fat or skim milk in spite of being higher in calories and saturated fats.

Weight Management —While skim and low fat milk might seem appealing to those who are trying to lose weight, there are differing opinions on whether these options are more beneficial than whole milk for weight loss. 

Due to the fat content and thickness of whole milk, it tends to satiate your appetite and keep you feeling full for a longer period of time thus helping you avoid snacking and binge eating, helping you to stick to your weight loss goals and indirectly help manage your weight. 

In recent studies the connection between full fat whole milk and lower body weight suggests that whole milk is a great dietary addition to ensure a well rounded and nutrient dense diet. 

Metabolic Syndrome— Research has shown that drinking whole milk can be linked to a lower risk of metabolic syndrome which is a group of risk factors that can increase the chances of developing heart disease, strokes and type 2 diabetes.

Infertility— Certain studies suggest that drinking whole milk is associated with improved reproductive health and fertility in women. It is one of the players that contribute to positive female reproductive health.

Although abiding whole milk has been the recommended norm for years, it can be a great addition to boost the nutrient content of your diet. One of the glaring reasons whole milk was called out was because of its saturated fat content. While we have been told that skim milk or low fat milk is the better option for health, whole milk is here to stay and hell bent on reclaiming its glory of being more healthy than unhealthy.

Milk is a powerhouse addition to a healthy diet after taking into account your personal nutritional needs, pre-existing conditions and health goals. All of prime importance when making your choice, so be it whole milk, low fat milk, skim milk, fortified, organic or disputed milk from cows injected with growth hormones (rBST) to accelerate milk production.

This beverage for all age groups is here to stay.