![]() One much-touted review published in the European Journal of Nutrition looked at 25 studies comparing whole and low-fat dairy. Yet in spite of skim milk’s apparent benefits, a growing body of research suggests that whole milk has an upside. Photo: Pond5 The Resurgence of Whole Milk RELATED: 12 Fast Food Drinks That Aren’t Worth the Calories (But as we’ll soon see, this may not be the case when it comes to the saturated fats in milk.) For these reasons, federal dietary guidelines continue to advocate for the consumption of low- and no-fat milk products in lieu of full-fat. Skim milk is also lower in saturated fat, which has long been labeled a contributing factor to diseases such as heart disease and diabetes. calories out” approach to weight maintenance, switching from whole milk to skim can be an easy way to skimp on calories while still gaining many of milk’s benefits. For anyone who’s following a strict “calories in vs. Skim milk has fewer calories than whole milk (approximately 90 calories per cup versus 150 calories per cup), and it provides the same amount of protein and calcium. It’s easy to see why federal guidelines and nutritionists initially climbed aboard the fat-free milk train. RELATED: Egg Whites or Whole Eggs: Which Are Healthier? The Case for Skim Milk So which milk wins out in the battle of no versus whole fat? Let’s take a look at where things shake out. Recent research argues that whole-fat dairy is superior to skim in a number of ways - even for people who are looking to drop some weight. Between 19, sales of whole fat milk plummeted by 61 percent while skim milk sales increased by a whopping 156 percent.īut even as Americans have hopped on the skim milk bandwagon, nutritionists and medical researchers have begun to champion a return to whole milk. But around the middle of the 20 th century, the medical establishment began to caution Americans away from foods containing saturated fats on the grounds that they might contribute to heart disease.Īnd so began a low-fat dairy craze that has continued into the present day. People liked their milk whole (preferably with cream on top). Up until World War II, the concept of skim or low-fat milk would have been completely foreign to Americans. But in reality, the debate over which milk is healthiest is just getting started. Adults looking to get the same nutrients from whole milk and lose weight should try skim milk.For those of us who grew up learning about the USDA’s food pyramid in school, it seems like a no-brainer that low-fat dairy is superior to the whole-fat variety. Skim milk nutrition is comparable to whole milk without the unwanted calories and fat. Iodine, vitamin B12, biotin, pantothenic acid, thiamine, selenium, and magnesium are also nutrients found in skim milk, but in small amounts. This vitamin usually adds a subtle greenish tint to the milk. Riboflavin or vitamin B2 is also found in skim milk. Although these vitamins are in the fat of the milk, skim milk is fortified with vitamin A and D during the fat removal process. Whole milk contains fat-soluble vitamins like A, D, E and K. This combination of nutrients makes skim milk a nutritious drink for people who want to maintain a health body weight. Skim milk also has 419 mg of potassium, only 5 mg of cholesterol, 130 mg of sodium, 80 calories, and 0 g of fat. Below you will learn about the nutrients you can get from a cup of skim milk.Ī cup, or 8 oz., of skim milk is packed with 8.7 g of protein, 12.3 g of carbohydrates and 349 mg of calcium. However, manufacturers do no add water to milk and skim milk has all the nutrients that traditional milk contains. Most people believe that skim milk is a watered down version of whole milk and lacks the nutrients of regular milk. Skim milk has several benefits, such as building strong calcium enriched bones and maintaining a healthy weight. Skim milk is packed with nutrients and does not have the calories and fat of whole milk.
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