Whole milk fat may help people absorb the fat-soluble vitamins present in milk, which include vitamins A, D, E and K. In fact, the saturated fats found in whole milk may actually do us more good than harm. This means that avoiding saturated fat in dairy may be counter-productive for anyone looking to improve their health. Studies have found that when saturated fat is replaced with carbohydrate consumption, a person’s risk for diabetes, obesity and unhealthy cholesterol levels increases. Drew Ramsey, author of the forthcoming Eat Complete. Because skim is less satiating, people who consume it may find that their appetite for refined carbs and sugars increases, says Dr. This also helps explain why some nutrition experts are starting to steer people away from skim milk. RELATED: Eat Fat, Lose Weight: The Anti-Hunger Diet One theory is that whole milk is more filling than skim, meaning people who consume it may feel fuller longer and consequently eat less throughout the day. Indeed, researchers are still trying to sort out why full-fat dairy products are linked to lower rates of weight gain and obesity. It might seem counterintuitive that eating more fat would lead to less fat gain. And prior to that, a 2013 study found that participants who regularly ate full-fat milk, butter and cream demonstrated lower obesity rates than participants who consumed low-fat dairy products. This review came on the heels of a 2014 study, which found that consuming whole-fat milk products reduces the risk of obesity (especially abdominal obesity). (The other seven studies were considered inconclusive.) They also found insufficient evidence to back up the claim that whole-fat dairy contributes to diabetes or heart disease. The review’s authors found that, in 18 of those studies, participants who consumed whole-fat dairy products reported lower body weights, less weight gain, and/or a lower risk of obesity. One much-touted review published in the European Journal of Nutrition looked at 25 studies comparing whole and low-fat dairy. Yet in spite of skim milk’s apparent benefits, a growing body of research suggests that whole milk has an upside. Photo: Pond5 The Resurgence of Whole Milk RELATED: 12 Fast Food Drinks That Aren’t Worth the Calories (But as we’ll soon see, this may not be the case when it comes to the saturated fats in milk.) For these reasons, federal dietary guidelines continue to advocate for the consumption of low- and no-fat milk products in lieu of full-fat. Skim milk is also lower in saturated fat, which has long been labeled a contributing factor to diseases such as heart disease and diabetes. calories out” approach to weight maintenance, switching from whole milk to skim can be an easy way to skimp on calories while still gaining many of milk’s benefits. For anyone who’s following a strict “calories in vs. Skim milk has fewer calories than whole milk (approximately 90 calories per cup versus 150 calories per cup), and it provides the same amount of protein and calcium. It’s easy to see why federal guidelines and nutritionists initially climbed aboard the fat-free milk train. RELATED: Egg Whites or Whole Eggs: Which Are Healthier? The Case for Skim Milk So which milk wins out in the battle of no versus whole fat? Let’s take a look at where things shake out. Recent research argues that whole-fat dairy is superior to skim in a number of ways - even for people who are looking to drop some weight. Between 19, sales of whole fat milk plummeted by 61 percent while skim milk sales increased by a whopping 156 percent.īut even as Americans have hopped on the skim milk bandwagon, nutritionists and medical researchers have begun to champion a return to whole milk. But around the middle of the 20 th century, the medical establishment began to caution Americans away from foods containing saturated fats on the grounds that they might contribute to heart disease.Īnd so began a low-fat dairy craze that has continued into the present day. People liked their milk whole (preferably with cream on top). Up until World War II, the concept of skim or low-fat milk would have been completely foreign to Americans. But in reality, the debate over which milk is healthiest is just getting started. For those of us who grew up learning about the USDA’s food pyramid in school, it seems like a no-brainer that low-fat dairy is superior to the whole-fat variety.
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