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 1. Recent studies suggest that skim might not always be the healthiest option when it comes to milk. There are several types of milk available in the dairy aisle of most grocery stores.
They mainly differ in their fat content. Fat content is measured as a percentage of the total liquid, by weight. Here are the fat contents of popular milk varieties:.
This table summarizes the nutrients in 1 cup mL of several milk varieties :. Since fat has more calories by weight than any other nutrient, milk with a higher fat content has more calories 2 , 3 , 4. Vitamin D is another nutrient that can differ depending on the fat content.
However, most milk manufacturers add vitamin D to milk, so every type has a similar vitamin D content. One of the most significant nutritional differences between the milk varieties is their omega-3 content.
Omega-3 fatty acids have been linked to many health benefits , including improved heart and brain health and a lower risk of cancer. The more fat a cup of milk has in it, the higher its omega-3 content 5 , 6 , 7. Additionally, studies have shown that organic whole milk contains an even higher amount of omega-3s than regular whole milk 7. The major difference between the types of milk available is their fat content. Whole milk contains more fat and calories than skim milk. 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 8 , 9. In the s, 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 mL of whole milk contains 4. For this reason, the guidelines recommend consuming only low fat or skim milk 1 , 2. 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 9. In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not support this recommendation.
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 10 , 11 , 12 , 13 , 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. The cookies is used to store the user consent for the cookies in the category "Necessary". The cookie is used to store the user consent for the cookies in the category "Other. The cookie is used to store the user consent for the cookies in the category "Performance". It does not store any personal data. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
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We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. Skimmed milk is virtually fat free with just 0. Skimmed milk contains less calories 70 calories in ml glass , fat and vitamin A than whole milk, but has roughly the same amount of protein, calcium and other non—fat soluble vitamins. Skimmed milk is less creamy in appearance and taste due to its reduced fat content.
Skimmed milk is not suitable as a main drink for children under five. Read Tweet. Our primary function is to communicate factual information to allow individuals to make well informed choices about dairy products that they consume and to inform them of the benefits of including dairy products in a balanced diet. We use a wide range of media, which includes television, radio, press, and social media.
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