Low-fat and skim milk are considered healthier, but not as rich and flavorful as whole milk. Do you want to maintain your weight at the expense of feeling like you’re eating? In fact, more and more studies show that low-fat milk has no advantage over full-fat in weight control.
Since the 1980s, fat research has become a science, and saturated fat is seen as the culprit of obesity and disease, and whole milk is one of the sources of saturated fat.
But in recent years, more and more research shows that the benefits of whole milk may not be less than low-fat milk.
Drink 3 servings a day to reduce cardiovascular disease
In 2018, the authoritative medical journal The Prickly Tickle published a long-term observational study of dairy products across 21 countries and more than 130,000 people in a large study that found that the more milk and yogurt consumed, the lower the rate of cardiovascular disease, stroke and total mortality.
Notably, the study also showed that people who drank three servings (240 ml each) of whole milk per day had lower mortality and cardiovascular disease than those who drank only half a serving of whole milk per day, meaning that the protective effect of drinking whole milk was more pronounced.
In the latest U.S. Dietary Guidelines 2020-2025, low-fat or skim milk is still recommended for dairy products.
Which is better, whole milk or low-fat milk? The debate is still raging, but when it comes to weight control, the research is almost unanimous – there is no evidence that low-fat milk is better than whole milk at maintaining body weight.
Satiety can control weight
Walter C. Willett, professor of nutrition at the Harvard School of Public Health, published a study in 2020 in the New England Journal of Medicine, a prestigious medical journal, summarizing the relationship between milk and health, including milk and growth and development, fracture risk, diabetes, cardiovascular disease, cancer, allergies, and total mortality.
In terms of weight and obesity, a number of prospective generational studies or randomized trials have shown that low-fat milk has no advantage in weight control, and there is even evidence that children who drink low-fat milk have a greater long-term weight gain than children who drink whole milk.
Similar results have been found not only in children but also in adult studies.
A study published in the European Journal of Nutrition in 2013, reviewing 16 papers on milk and obesity, did not find that drinking whole milk was associated with obesity, 11 of which even showed that those who drank whole or high-fat milk were less likely to gain weight.
In one of the large observational study from Sweden, which lasted for 9 years, more than 19,000 middle-aged women who drank more than one cup of low-fat and skim milk a day had an average weight of 64.9 and 65.6 kg respectively, but those who drank whole milk had an average weight of 63.7 kg, which was the lowest of the three.
Why is this contrary to common sense? One of the explanations is that “whole milk provides a sense of satiety,” and in cold weather, a cup of rich, hot milk or hot latte is filling and satisfying.
In an interview with the popular science magazine New Scientist, Willett said that in addition to satiety, certain fatty acids in whole milk may have additional effects on weight control. Moreover, he mentioned that many low-fat dairy products will have extra sugar, but make people fat.
Beware of the same myths as hand-cranked drinks
At the same time, this may also be a myth generated by the different shapes of life and diet. People who are overweight or even obese and need to lose weight are taught to drink low-fat or even skim milk, while those with a standard body are more likely to adopt a healthy lifestyle diet and can therefore enjoy the richness of whole milk with confidence.
In the case of hand shaken drinks, “originally drink full sugar to drink half sugar, thought to be able to drink a few more cups,” weight loss groups may also be assured because of low-fat or non-fat milk, ignoring diet control and exercise, resulting in weight loss can not be.
All of the above studies only mention that drinking whole milk can maintain weight, but did not mention that it can lose weight. In other words, drinking whole milk will not make you fat, but it will not make you thin either.
In fact, milk is still an excellent source of calcium and protein, milk fat contains fat-soluble vitamins and essential fatty acids that the body needs, and lecithin, brain phospholipids and neurophospholipids in cow’s milk are essential for maintaining the structure of brain nerves and other cells, yet nearly 90% of the country’s population drinks less than one serving of milk a day.
How to choose whole milk or low-fat milk?
If you have a fatty liver, high blood cholesterol, or if you like to eat foods high in oil, such as cakes or fried foods, it is best to choose low-fat milk.
As for healthy people in general, don’t feel guilty and drink delicious whole milk! However, it should be noted that if you only drink a latte and your dairy intake does not reach the recommended daily amount of 1.5 cups, it is best to supplement with another cup of fresh milk, milk powder, milk powder or yogurt, are good choices.
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