Whole vs Skim milk : Which one is best to drink for weight loss

 

Milk is one of the best and healthiest drink in the world, with lots of nutrition. Milk is the primary source of nutrition for neonates (mammals).

Milk is a nutrient rich liquid food, including protein and lactose. 

There are different types of milk, including pasteurized milk, homogenized milk, whole milk, skimmed milk, toned milk and double toned milk. 

Whole milk is consider as factor of weight gain and some other problem and on the other hand it is supposed that skimmed milk help weight gain. 

In this article we will try to filter out difference between whole and skimmed milk, their benefits and  which milk is best in term of weight loss. 

What is whole milk?

Whole milk refers to the milk in its unadulterated form (none of the component has been removed). 

It tends to contains 3.5% fat.

Nutrition of the one cup (237ml) of whole milk:

• Calories:- 146
  
• Fat:- 7.9 grams
  
• Carbohydrates:- 12.8 grams
  
• Protein:- 8 grams
  
• Sugar:- 12 grams
  
• Fiber:- 0
• Saturated fat:- 4.6 gram 
• Calcium:- 276 mg
• Vitamin D:- 97.6 IU
  

What is skimmed milk?

Skimmed milk referred to milk in which all the milk fat is removed from whole milk. 

It tends to contains 0.1% fat.

Nutrition of the one cup (237ml) of skimmed milk:

• Calories:- 83
  
• Fat:- 0.2 grams
  
• Carbohydrates:- 12.5 grams
  
• Protein:- 8.3 grams
  
• Calcium:- 306 mg
  
• Saturated fat:- 0.1 gram 
• Vitamin D:- 100 IU
  

Why we need skimmed milk over the whole milk?

As we know whole milk contains high amount of fat which slightly may responsible for weight gain, so during the 1990s, health expert urge to people to cut down the consumption of the fat including, fat from dairy products like milk, in the results manufacturer started making skimmed milk with low fat percentage.

Conclusion : Which one is better option?

Currently there is no plenty of research which can say skimmed milk is better than whole milk, old hypothesis said that, 'whole milk contain high amount of saturated fat which linked with heart disease and responsible for high cholesterol level'.

But there is no solid evidence that can proof, 'saturated fat increases the heart risk', it does increase Low density lipo-protein but this is not most damaging type of LDL. 

According to some studies drinking whole milk may actually help prevent weight gain. 

According to a review, 11 out of 16 studies have found linked between consuming high fat dairy product and a low risk of obesity.

___________________________________________________________________________________

Also read:

Chia seeds vs Basil (or sabja) seeds : Which one best for weight loss

Oats vs Dalia : Which one is better for weight loss

Whole grain VS Refined grain : Why are whole grains better for you than refined grains?