Skim milk vs whole milk8/16/2023 Which creamy liquid should you ultimately go for? Consider this your guide to all of your milk and not-milk options. Look for a carton that's unsweetened and be mindful that thickening agents, like carrageenan or xanthan gum, while probably harmless, are pretty under-researched. "Be wary of the added sugar and other ingredients,” Modell says. Plus, there are a few things to look out for in those plant-based milks. While you can use pretty much any of these milk and milk alternatives to lighten your coffee or soak your cereal, there are some subtle and not-so-subtle differences in taste, texture, and nutrition, you should know about, says dietitian Brittany Modell, RD, CDN, founder of Brittany Modell Nutrition and Wellness. Today, though? As more and more people ditch dairy for a plant-based diet, options abound.įrom all sorts of dairy milks (I saw half-percent milk the other day, I kid you not) to a seemingly endless array of plant-based “milks” made from oats, cashews, and everything in between, the selection is honestly a little overwhelming. I mean, half of what's in the dairy aisle these days isn't even dairy at all.īack in the day, you had just a few types of milk to choose from: whole milk, skim milk, and maybe soy for the hippies. 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.If the dairy aisle could do the #10yearchallenge, it wouldn't even recognize itself. 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. An 8-ounce cup of whole milk has 276 milligrams of calcium, while skim milk has 299 milligrams, says Michelle Dudash, a registered dietitian based in Carmel. You can see the different types of milk fat percentage which ranges from 3.5 in whole milk to 0 in skim milk in the chart below. Secondly, lower-fat milks are slightly higher in calcium and protein than regular milk, and don't have added sugar as commonly perceived. Skim (non-fat or fat-free) 1 2 The percentage of milk fat listed on the carton of milk indicates the amount of fat in the milk by weight. Here are some key differences: Fat content: Whole milk contains a higher percentage of fat, typically around 3. Heavy cream or heavy whipping cream with around 36 percent butterfat 1. Whipping cream with around 35 percent butterfat. 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. Light cream with not less than 18 percent butterfat. ![]() 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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