Which Type Of Milk Is Healthiest
Whole, non-fat, reduced, skimmed, almond, soy, rice the grocery store milk aisle keeps expanding. We’ve come far from the days of simply choosing plain or chocolate. The many options can seem overwhelming when all you want is something to pour over your morning cereal or put in your coffee. So, whats the skinny on milk?
Is Whole Milk Better Than Low Fat And Skim Milk
Milk is one of the most nutritious beverages on the planet, which explains why its a staple in school lunches and is a popular beverage for people of all ages.
For decades, nutrition guidelines have recommended only low fat dairy products for everyone over 2 years old. However, in recent years, scientists have called that recommendation into question .
Recent studies suggest that skim might not always be the healthiest option when it comes to milk.
Other Sources Of Good Protein
Now that you know how much protein in milk, consider other good sources of protein from a variety of foods:
Seafood is a great source of high quality protein. Plus, it is also low in saturated fat. Fish like salmon is full of high healthy fats called omega-3 fatty acids. Fish fillets contain about 22 g of protein for every 100 grams. A 6 oz can of tuna contains about 40 g of protein.
2. White-Meat of Poultry
White meat from poultry contains lean protein. Chicken breast provides around 30 g protein. Other chicken parts contain:
- Thigh – 10 g
- Wing â 6 g
As the least expensive provider of protein, eggs which contain about 6 g protein may be safely consumed daily as part of a healthy diet, according to the American Heart Association.
Half a cup of beans contain the amount of protein similar to one ounce of broiled steak. Beans are also loaded with healthy fiber to keep you full for many hours. One half cup of split peas contain about 8 g of protein.
Soy is a good substitute for meat sources because of its high protein and low fat content. One half cup of soybeans gives 14 g of protein. Other soy products like tofu may contain 20 g protein per half cup.
6. Lean Beef
Lean beef contains as little fat as a skinless chicken breast and is an excellent source of vitamin B12, zinc and iron. A 4-oz hamburger patty contains 28 g protein while a 6-oz steak provides 42 g. Most beef cuts provide about 7 g of protein per ounce.
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Why Is Whole Milk Sometimes Considered Unhealthy
For years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its saturated fat content.
Mainstream nutrition recommendations advise limiting saturated fat due to its supposed connection to heart disease. Some studies have shown that saturated fat raises cholesterol levels, and researchers know that high cholesterol levels are associated with an increased risk of heart disease.
Based on this information, experts made the assumption that saturated fat must increase the risk of heart disease. However, there was no experimental evidence to prove that this was true .
In the 1970s, public policy was adopted based on this assumed connection between saturated fat and heart disease. As a result, official guidelines instructed people to reduce their saturated fat intake.
A cup of whole milk contains 4.6 grams of saturated fat, which is about 20% of the daily amount recommended by the 2015-2020 Dietary Guidelines for Americans. For this reason, the guidelines recommend consuming only low fat or skim milk (
In recent years, this recommendation has been called into question. There is now plenty of experimental data to indicate that eating saturated fat does not cause heart disease .
In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not support this recommendation.
Drinking Whole Milk May Actually Help You Manage Your Weight
Many people avoid drinking whole milk because they assume the extra fat and calories will cause them to gain weight. Interestingly, the opposite is probably true. Many studies have shown that consuming high fat dairy products, such as whole milk, may actually help prevent weight gain.
In one review, 11 out of 16 studies found an association between consuming high fat dairy and a lower risk of developing obesity .
Another study found that dairy fat intake is not linked to a higher risk of weight gain, cardiovascular disease, or type 2 diabetes .
One very large study noted that women who consumed the highest amounts of high fat dairy products were the least likely to become overweight over time .
Another study of 1,782 men found that those who had a high intake of high fat dairy products had a 48% lower risk for developing abdominal obesity, compared with men who had a medium intake. In the same study, the men who had a low intake of high fat dairy products had a 53% higher risk for abdominal obesity .
This is significant because abdominal obesity, in which fat accumulates around the waistline, may be the worst kind of weight gain. Studies have found that having fat around your middle increases your risk for dying from heart disease and cancer .
The relationship between milk and weight management has been a research top for several years, and findings have been inconsistent. However, most of these studies either include all types of dairy products or focus on low fat dairy .
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What Is Your Daily Protein Intake
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
Protein And Caloric Content
One 8-ounce glass of skim milk, also referred to as fat-free milk, contains approximately 8.5 grams of protein. Nearly 40 percent of the 90 calories in an 8-ounce glass of skim milk come from protein. Virtually all of the remaining calories come from carbohydrates, while a very small amount come from fat.
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Do You Really Need To Fear Saturated Fat
There is very little scientific evidence that suggests you should be avoiding saturated fat in your diet. In fact, a review of 21 studies concluded that there is no significant evidence that saturated fat increases the risk of heart disease.
Another study found that saturated fat intake was not associated with heart disease, stroke, heart attack, or heart-disease related death .
The old hypothesis is that saturated fat increases cholesterol levels and high cholesterol levels increase the risk of heart disease. However, the relationship between saturated fat and cholesterol is more complicated than that.
Saturated fat does increase your blood levels of low-density lipoprotein cholesterol, which is known as bad cholesterol. But what is often ignored is that saturated fat also raises levels of high-density lipoprotein cholesterol, the good cholesterol. HDL has a protective effect against heart disease .
Additionally, not all LDL is dangerous. There are different types of LDL, and its the very small, dense particles of LDL that have the most damaging effects on the heart and arteries (
However, it is important to note that some studies have linked full fat dairy intake with an increased risk of diabetes and prediabetes, while others have shown a neutral effect. One study found that skim and fermented dairy products correlated to prediabetes, but full fat and nonfermented dairy products had a positive outcome with prediabetes .
What Are The Pros And Cons Of Whole Milk
Pros: “The biggest pro of whole milk is that it’s high in healthy fats, especially omega-3 fatty acids,” says McGrane. “While it was once a concern that the high amount of fat in whole milk could lead to increased risk of heart disease, recent studies have not shown this correlation. In fact, some research has shown that consumption of full-fat dairy may actually decrease the risk of chronic disease, including heart disease.”
Another positive aspect of whole milk is that the fat may enhance the absorption of vitamin D. As you may already know, vitamin D is fat-soluble, meaning the body absorbs it best when in the presence of fat. This vitamin is also important for supporting bone health and immune function.
“Finally, although higher in calories than skim milk, whole milk has actually been associated with lower weight and waist circumferences. This may in part be due to whole milk keeping you fuller for longer, thanks to the high-fat content,” says McGrane.
Cons: The obvious con is that whole milk contains more fat and calories than its skim counterpart. For perspective, one glass of skim milk contains just 80 calories, 0 grams total fat, and 0 grams saturated fat in comparison with a glass of whole milk, which contains about 150 calories, 8 grams total fat, and 5 grams saturated fat.
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Whole Milk May Lower Your Risk For Chronic Disease
Not only is there no scientific evidence proving that the saturated fat in whole milk causes heart disease, but several studies have shown that drinking whole milk is associated with health benefits.
Multiple studies have shown that drinking whole milk is associated with a lower risk of metabolic syndrome. Metabolic syndrome is the name given to a group of risk factors, including insulin resistance, abdominal obesity, low HDL cholesterol levels and high triglyceride levels. When these risk factors are present together, your risk for diabetes and heart disease is high .
A study of more than 1,800 people found that adults with the highest intake of high fat dairy products had a 59% lower risk for metabolic syndrome than adults with the lowest intake .
A 2016 study of nearly 10,000 adults found that high fat dairy products are associated with decreased markers of metabolic syndrome. The study found no beneficial effects associated with low fat dairy. The fatty acids in whole milk are likely responsible for its health benefits .
In one large study, people with the highest amount of dairy-derived fatty acids in their bloodstreams had a 44% lower rate of diabetes than those with the lowest amount .
Drinking whole milk may have other notable benefits, including increased fertility and a lower risk of colon cancer. However, the evidence is not strong (
Drinking whole milk may actually have some health benefits, including lowering the risk of metabolic syndrome.
Use In Other Food Products
Milk is used to make yogurt, cheese, ice milk, pudding, hot chocolate and french toast, among many other products. Milk is often added to dry breakfast cereal, porridge and granola. Milk is mixed with ice cream and flavored syrups in a blender to make milkshakes. Milk is often served in coffee and tea. Frothy steamed milk is used to prepare espresso-based drinks such as cafe latte.
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How Much Protein In A Serving Of Skim Milk
Skim milk is loaded with protein and has more than 40 percent fewer calories than whole milk. Your body relies on more than 20 different amino acids to support basic bodily functions. Skim milk is a complete protein source, meaning it supplies all of the essential amino acids you need. Although skim milk is an excellent protein source, there are other components that make it unhealthy in large quantities.
Spoilage And Fermented Milk Products
When raw milk is left standing for a while, it turns “sour“. This is the result of fermentation, where lactic acid bacteria ferment the lactose in the milk into lactic acid. Prolonged fermentation may render the milk unpleasant to consume. This fermentation process is exploited by the introduction of bacterial cultures to produce a variety of fermented milk products. The reduced pH from lactic acid accumulation denatures proteins and causes the milk to undergo a variety of different transformations in appearance and texture, ranging from an aggregate to smooth consistency. Some of these products include sour cream, yogurt, cheese, buttermilk, viili, kefir, and kumis. See Dairy product for more information.
Pasteurization of cow’s milk initially destroys any potential pathogens and increases the shelf life, but eventually results in spoilage that makes it unsuitable for consumption. This causes it to assume an unpleasant odor, and the milk is deemed non-consumable due to unpleasant taste and an increased risk of food poisoning. In raw milk, the presence of lactic acid-producing bacteria, under suitable conditions, ferments the lactose present to lactic acid. The increasing acidity in turn prevents the growth of other organisms, or slows their growth significantly. During pasteurization, however, these lactic acid bacteria are mostly destroyed.
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Varieties Of Fluid Milk
Whole milk contains about 150 calories and about 8 grams of fat per serving . Although not required, whole milk may be fortified with Vitamin D at a level of 400 International Units per quart. If Vitamin D is added, the label must state this fact.
1% low fat milk contains 100 calories and 2.5 grams of fat per serving . Vitamin A is removed with the milk fat. For this reason, Vitamin A must be added to 1% low-fat milk so that it contains at least 1,200 IU of Vitamin A per quart although 2,000 IU are typically added based on FDA recommendations. Vitamin D is added to virtually all milk at a level of 400 IU of Vitamin D per quart. The addition of these vitamins must be stated on the label.
Skim deluxe or skim supreme milk looks like and has the mouthfeel of 2% reduced-fat milk as a result of the addition of a small amount of dietary fiber to the milk. This milk is an option to provide the look and mouthfeel of 2% low Fat or whole milk without the extra calories and fat.
Evaporated milk is made by removing about 60% of the water from whole milk. The milk is then homogenized, fortified with Vitamin D to a level of 25 IU per 1 ounce, canned and heat sterilized. The addition of Vitamin A is optional. If added, each fluid ounce must contain not less than 125 IU of Vitamin A.
Evaporated fat-free milk is a concentrated, fat-free milk that has been fortified with Vitamins A and D, canned and sterilized.
Protein In Whole Milk Vs Fat Free Milk
by Jimson Lee
Last Updated on January 15, 2017 by Jimson Lee
I was asked by an athlete on a long bus ride home: What has more protein? Whole Milk or Fat Free Milk ?
A quick Google search will tell you they are the same at 8 grams of protein per cup or 250ml of milk regardless of fat content.
One of the student athletes said Fat Free milk must have more because as you extract fat from the total milk volume, you have to replace it with more milk, thus it must be marginally more.
It turns out she was right. Pound for pound, or cup for cup, fat free milk has about 8.35 grams while whole milk at 3.5% milkfat has about 8 grams. 2% and 1% milk lies somewhere inbetween.
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Does Skim Milk Contain More Sugar
One of the most common reasons dietitians find people ditch skim milk for full cream milk is that they have heard that skim milk contains more sugar. While its true, the extra sugar is minimal. Ill explain.
When you remove the fat, it means that the other components of the milk will be higher in content. There will be slightly more carbohydrate, protein, sugar and calcium. It is also important to remember the sugar in milk is not added sugar. It is a natural, low glycaemic index sugar, called lactose. Sugar is not added to plain skim milk. Below is a comparison of Dairy Farmers full cream milk and skim milk products per 100ml.
|Component per 100mL|
As you can see, there is 4.8g of sugar in 100ml of full cream milk compared to 4.9g in 100ml of skim. Hardly worth the worry! However, there are more calories in full cream milk due tot the fat: 1 cup has 665kJ compared to 368kJ in skim milk. Although some fat assists the absorption of fat-soluble nutrients such as A, D, E and K and can make us feel more satisfied, drinking large amounts of full cream milk may add to your waist line.
Nutrition Information Of Milk Vs Half
If you like drinking your coffee with cream, you’re likely familiar with half-and-half. Half-and-half is an emulsified product made of half whole milk and half cream. It’s consequently fattier than any type of milk, with a fat content that typically ranges between 10.5 and 18 percent.
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In Language And Culture
The importance of milk in human culture is attested to by the numerous expressions embedded in our languages, for example, “the milk of human kindness”, the expression “there’s no use crying over spilt milk” , “don’t milk the ram” and “Why buy a cow when you can get milk for free?” .
In Greek mythology, the Milky Way was formed after the trickster god Hermes suckled the infant Heracles at the breast of Hera, the queen of the gods, while she was asleep. When Hera awoke, she tore Heracles away from her breast and splattered her breast milk across the heavens. In another version of the story, Athena, the patron goddess of heroes, tricked Hera into suckling Heracles voluntarily, but he bit her nipple so hard that she flung him away, spraying milk everywhere.
In many African and Asian countries, butter is traditionally made from fermented milk rather than cream. It can take several hours of churning to produce workable butter grains from fermented milk.
Holy books have also mentioned milk. The Bible contains references to the “Land of Milk and Honey” as a metaphor for the bounty of the Promised Land. In the Qur’an, there is a request to wonder on milk as follows: “And surely in the livestock there is a lesson for you, We give you to drink of that which is in their bellies from the midst of digested food and blood, pure milk palatable for the drinkers” . The Ramadan fast is traditionally broken with a glass of milk and dates.