However, drinking fat-free milk has been associated with a reduced risk of diabetes and a decrease in blood pressure, so each person’s situation may be unique. Whole milk and full-fat dairy products have been shown in the research to be better for fertility. Typically, the higher the percentage of fat, the longer the milk will keep you full because fat is an important macronutrient for satiety. Each person’s unique situation is different.Īnother thing to consider is how long the milk will keep you satiated and satisfied. On the other hand, if you’re looking to build muscle mass, maintain weight or increase your fat intake, then let’s move your milk fat content up. Going from whole milk to skim milk is not a recommendation I would typically make because that’s pretty drastic. If you’re drinking whole milk and trying monitor your cholesterol or triglycerides, then maybe you can decrease to a lower fat content, like 1 % or even 2% without sacrificing taste and satisfaction. There is a debate over which milk is better for you, and in my professional opinion, you have to take it all into context. Dairy milk is also a great source of leucine! What Does the Research on Dairy Milk Say? If you compare a whole milk nutrition label to a low fat milk nutrition label, you’ll see that companies normally fortify (add back in) lower fat milks with Vitamin A and Vitamin D, which are lost while skimming the fat out.īoth options are nutritionally equivalent otherwise. People think the lower fat versions have more added sugar, which is not true. ![]() The lower fat milk options have gone through some processing to obviously remove the fat. Whole milk is the closest resemblance to what comes directly from the cow, so it is technically the “least processed.” However, there are some polyunsaturated and other minor fatty acids present as well. Whole milk is about 3.5% fat (8 grams of fat, including 5 grams of saturated fat), and has about 150 calories per cup.Ībout one third of the fat in milk is monounsaturated, while most is predominantly saturated.For 1% or lowfat milk, there are about 100 calories per cup, while 2% milk (reduced fat) has about 120 calories.For a cup of skim or non fat milk, there are 80 calories and virtually no fat (0.3%).The % fat refers to how much fat is in the milk by weight. No matter what type of cow’s milk you are drinking, 1 cup provides 8 grams of protein. The amount of protein, carbohydrates, and nutrients in all milk will be the same as the rest of dairy milk nutrition doesn’t vary. Whole Milk NutritionĬalories and fat vary depending on the type of cow’s milk you choose. There are several other milk alternatives for those people – check out this vegan breakfast meal prep resource for some ideas. However, cow’s milk may not be for those who are dairy or lactose intolerant, or those following a vegan lifestyle. Vitamin D is also a hormone involved in a slew of other functions, like immunity and mood.ĭairy milk is also naturally high in potassium, phosphorus, Vitamin A and B vitamins (particularly riboflavin). The sugar in milk is a natural form of sugar from the lactose, which is composed of simple sugars, glucose and galactose.ĭairy milk is a fantastic source of calcium (30% RDA) and Vitamin D (20% RDA), which are both involved in bone health. What Does the Research on Dairy Milk Say?Ĭow’s milk has one ingredient: milk.While I do have my own personal opinion (and unique nutrition needs), I’ve included some objective facts and science in here as well. Among the plethora of choices you have at the grocery store, a lot will depend on your tolerances or insensitivities, taste preferences, and price. Ultimately, there’s not a “wrong” choice. Rather, I want to inform you about the pros/cons of each and empower you to make the best decision to fit your nutritional needs, food preferences and lifestyle. I just don’t want you to be duped by diet culture. One day you hear fat-free milk is the way to go, the next you hear you should be drinking full-fat, the next you hear that you shouldn’t be drinking dairy milk at all.Īs a non-diet dietitian, I’m not here to sway you towards one milk choice or another. I receive so many questions about it in with clients, and I think this is something we should all have some knowledge about. plant based milk options for quite some time. ![]() I’ve been wanting to write this post about dairy vs. You can read more here on our Disclaimer and Privacy Page. As an Amazon Associate, I may earn from qualifying purchases.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |