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Fat-free milk is literally fat free, containing 0% milkfat by weight. Whole milk, on the other hand, contains 3.25% milkfat by weight and is most like its original state when it comes from the cow. The calorie differences between the two are due to their differing fat content.
- Cow’s milk. Standard cow’s milk tends to be cheaper than alternatives and is a good source of calcium. The downside is the saturated fat it contains, which many of us are eating too much of.
- Lactose-free milk. Lactose intolerance is an inability to digest the sugar found in milk, and can cause diarrhoea and stomach cramps. It’s not the same as a cow’s milk protein allergy, caused by an immune response to milk proteins, which can lead to wheezing or an itchy rash.
- Goat’s milk. Many people believe goat’s milk is easier to digest than cow’s milk. But it contains lactose and proteins similar to those found in cow’s milk, so if you are intolerant or allergic to cow’s milk the same may apply to goat’s milk.
- Nut and seed milks. Almond milk is the most readily available, but there are many others, including hazelnut and hemp seed milks. Almond milk won’t provide the same heart health benefits as eating whole nuts, and contains less almond than you might think – often around two per cent and as little as one per cent.
Is full-fat milk good for you? Are milk, cheese and yoghurt an essential part of a balanced diet or a source of unhealthy fats that can raise your cholesterol? Senior Dietitian Victoria Taylor looks at the latest evidence on full-fat dairy.
- Overview
- Types of cows milk and their nutritional profiles
- Which type of milk is the healthiest?
- Health benefits of milk
- Risks
- Summary
Milk is a source of essential nutrients such as protein, vitamins, and minerals. While many people opt for skim milk, believing it is healthier, recent research indicates that full fat milk may not pose health risks.
Dietary guidelines advise people to choose skim or low fat milk rather than whole milk. However, newer research calls this advice into question, suggesting that saturated fats do not cause heart disease.
Grocery stores sell three main types of milk according to their fat content:
•whole milk with 3.25% milk fat
•low fat milk with 1% milk fat
•skim or fat-free milk
The following details nutrients per 246-gram (g) cup of different types of milk.
Manufacturers add vitamins A and D to milk, particularly those types that are lower in fat.
The Dietary Guidelines for Americans advise that people choose fat-free or low fat milk instead of whole milk.
This approach is to help keep a person’s saturated fat intake to less than 10% of calories per day and reduce the risk of chronic diseases.
From the table above, the nonfat nutritional profiles across the different types of milk are similar. Because manufacturers add vitamins A and D to milk, people consuming the low or nonfat versions generally do not miss out on these nutrients.
For people who wish to maintain a moderate weight, choosing skim or low fat may be a wise choice, as these contain fewer calories.
Milk is a source of many essential nutrients, including:
•protein, fats, and carbohydrates
•minerals, including calcium, magnesium, zinc, potassium, phosphorous, iodine, and selenium
•vitamins, including vitamin A, B6, B12, D, and K
A cup of skim milk contains 325 milligrams (mg) of calcium — nearly a third of the daily adult calcium requirement of 1,000 mg.
The milk proteins casein and whey have a high concentration of branched-chain amino acids, which studies suggest play an important role in muscle synthesis.
One of the common concerns about milk is the saturated fat in whole milk.
The United States government currently advises people to consume low fat or skim milk instead of whole milk.
However, according to a 2018 review, this advice derives from the lipid hypothesis, which states that dietary saturated fat and cholesterol raise the risk of cardiovascular disease (CVD).
The review authors suggest more recent research has identified more complex mechanisms for CVD development that do not implicate saturated fat and dietary cholesterol.
They conclude there is a lack of evidence suggesting full fat dairy products raise CVD risk. However, this is an ongoing debate amongst experts, and to date, there is no consensus.
Additionally, an older 2010 meta-analysis of 21 studies indicated no significant evidence to suggest that dietary saturated fat increases the risk of heart disease.
Milk is a nutrient-dense food that can provide a suitable source of protein, vitamins, and minerals.
Although current government advice recommends people choose skim or low fat milk, recent research indicates that whole milk does not raise the risk of heart disease.
There is ongoing controversy about the contribution of dietary saturated fats and cholesterol to cardiovascular disease.
Without conclusive evidence, a sensible approach may be to choose a type of milk according to someone’s weight, body composition goals, and current health status and risks.
- Louisa Richards
Feb 3, 2023 · Summary. The major difference between the types of dairy milk available is fat content. Whole milk contains more fat and calories than skim milk. Whole milk: Is it unhealthy? For years,...
Feb 12, 2021 · "Is whole milk better than low-fat milk? The answer is no," says Dr. Frank Hu, The Fredrick J. Stare Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health. "The evidence doesn't really support that."
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Jan 17, 2024 · If you prefer the taste of whole milk over fat-free or reduced-fat milks, opt for whole milk. If you find yourself eating a lot of other foods rich in saturated fat, such as full-fat cheeses, yogurts and meat, consider reaching for a low-fat glass of milk to help keep your intake in check.
