Skim milk vs. whole milk, which one is healthier? It turns out that many people are not drinking it right

During festivals and gatherings with friends

Many people would choose to give a box of milk as a gift.

But there are many types of milk on the market

Especially whole milk and skim milk

Often confusing

Is skim milk healthier because it has no fat?

Will drinking whole milk make you fat?

Pregnant women, children, patients with high blood lipids, diabetes...

How should different groups of people choose skim or whole milk?

Today's article

Don't miss it

Whole milk: Standardly produced whole milk contains about 3.5% fat, and the content of vitamin A and vitamin E is higher than that of skim milk.

Skim milk: The average fat content of skim milk is about 0.1%, which can be said to be almost fat-free.

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So, what is the difference between whole milk and skim milk?

1

Skim milk has fewer calories

The calories, fat content, and cholesterol content of skim milk are lower than those of whole milk.

However, the fat content of milk is not very high. A 250ml box of skim milk has only about the same calories as whole milk as an apple, and is not even as high in calories as a few potato chips .

2

Whole milk is more filling

Because fat takes longer to empty from the stomach, whole milk is more filling.

3

There is a certain loss of nutrients in skim milk

Fat-soluble vitamins such as vitamin A and vitamin E in milk will also be lost during the skimming process.

4

Slightly different taste

Whole milk tastes milky, while skim milk has a very bland taste.

Different people can choose milk according to their needs.

👉🏻People with obesity, hyperlipidemia and diabetes can choose skim or low-fat milk .

👉🏻For pregnant women and children , it is recommended to choose whole milk , which can ensure the intake of lecithin, cephalin, sphingomyelin and multiple vitamins to help growth and development. You can also choose milk fortified with DHA and vitamin D.

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First of all, we need to know that when we lose weight, we are not just reducing “fat” but “calories”.

The substances that provide calories in food are mainly three nutrients: protein, fat and carbohydrates.

If the calories you eat exceed the calories your body consumes, the excess calories will be converted into fat and stored in the body, leading to obesity.

Generally speaking, as long as you drink it in moderation, it doesn't make a big difference whether you choose whole milk or skim milk . The best way to lose weight is still: "Control your mouth and move your legs."

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Other healthy adults can choose according to their taste and needs. As long as the intake is not too large, whole milk is still a better choice .

The 2022 edition of the "Dietary Guidelines for Chinese Residents" recommends that adults consume 300 to 500 grams of milk and dairy products per day .

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The weather has gotten colder recently, and many friends choose to heat milk, but I would like to remind everyone not to heat the milk at too high a temperature or boil it for too long , so as not to destroy the nutrients, especially vitamins and proteins.

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Is it okay to drink milk on an empty stomach? Will it cause protein waste? When is the best time to drink milk?

For friends who are lactose intolerant, drinking milk on an empty stomach may cause abdominal pain, bloating, and diarrhea.

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Friends with normal digestive function will not feel any discomfort after drinking milk. They can drink milk at any time and can make good use of the nutrients in the milk without the problem of protein waste.

Do you prefer whole milk or skim milk?

Share and exchange with everyone in the comment area~

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts who reviewed this article

References

[1] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M]. People's Medical Publishing House. 2022

[2] Zhang Jiacheng. Skim milk vs. whole milk[J]. Family Medicine: First Half of the Month, 2013(6):2. DOI:CNKI:SUN:JTYI.0.2013-06-072.

[3] Liu Guosheng. Choose skim or whole milk[J]. Everyone's Health, 2020.

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Edit: 100% sweet

Map: Eastern Zhou Dynasty