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In the supermarket you can find different types of milk, whole milk (3.25% milk fat), the reduced fat milk (2%), the low fat milk (1%) and skim milk. Sometimes you probably have the doubt of which is more nutritious and healthy among the different options. We will see what each of them can offer you.
The main difference that you can find in the variety of milk mentioned is the amount of fat and calories in the milk.
In an 8-ounce glass of whole milk there is 8 grams of protein, 8 grams of fat, and 150 calories.
Reduced fat milk (2%)
2 percent reduced-fat milk means that milk fat is 2 percent of the total weight of milk.
An 8-ounce glass of reduced-fat milk contains 8 grams of protein, 5 grams of fat and 120 calories, according to data from Got Milk.
Low fat milk (1%)
An 8-ounce glass of low-fat milk contains 8 grams of protein, 2.5 grams of fat, and 100 calories.
Both whole milk and reduced fat milk offers the same protein content, 8 grams for every 8 ounces. The amount of nutrients such as calcium and vitamin D is also similar.
A nutritional difference is in its fatty acid content Omega 3. Whole milk, as it has a higher fat content, offers the highest amount of omega-3 with 183 mg; milk 2% fat, 9.8 mg; and 1% milk provides 2.5 mg according to Healthline.
Which is more nutritious?
All three milk options are nutritious providing similar amounts of protein, calcium and vitamin D. The difference is in the fat, whole milk that has more fat provides more calories, although it also contains a higher content of omega-3 fats.
Is whole milk less healthy?
The fat in milk is saturated fat. Harvard Health explains that research has suggested that dairy does not need to be stripped of its fat. Some studies have indicated that complete fat sources may not be related to cardiovascular disease, and may even be protective in some cases.
Will whole milk make you gain weight?
When it comes to watching your weight, you may want to save calories and go for a glass of low-fat milk with 100 calories instead of a glass of whole milk with 150 calories.
However, whole dairy has been correlated in various studies with a lower risk of obesity. One possible reason is that the fat found in whole milk helps with satiety.
Although there are those who prefer to drink that difference of 50 calories in exchange for a better tasting taste. The key is in the amount of consumption, it is clear that if you drink several glasses of whole milk a day you can exceed the recommended amount of calories and thus gain weight.
The daily calorie intake recommended by the Dietary Guidelines is 1,800 for sedentary adult women and 2,000 for sedentary adult men.
How much milk is too much? ChooseMyPlate from the United States Department of Agriculture (USDA) recommends consuming between 2 and 3 cups of dairy per day (this also includes other products such as yogurt).
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