Milk is one of the most nutritious drinks in the world. People of all ages do enjoy milk. However, you can find different kinds of milk in the market, such as skim milk and whole milk. You are probably wondering right now about the differences and whether skim milk vs whole milk is actually better.
Skim milk and whole milk have undergone different processes, and they carry different elements. Continue reading below if you want to learn more about:
– The differences between skim milk vs whole milk,
– The advantages and disadvantages of each type of milk, and
– Which milk that is more recommended for health benefits.
What is Whole Milk?
Let’s start with whole milk first, as this is the base from which skim milk is made. Whole milk is milk whose fat content hasn’t been removed, hence the name. The fat content in whole milk is probably not as much as most people think. Whole milk actually contains 3.25% milk fat by weight. See also: Soy Milk vs Milk.
What is Skim Milk?
Skim milk is milk whose cream or milk fat has been removed. Skim milk is different from other kinds of reduced-fat milk that skim milk has lost most of its milk fat. According to Wikipedia, it usually only contains about 0.1% milk fat by weight.
Nutritional Values
Of course, being the complete thing, whole milk comes with significantly higher nutritional values. It has much higher calories and fats. One cup of whole milk can give you about 146 calories, 12.8 grams carbohydrates, 7.9 grams protein, 7.9 grams fat, and 4.6 grams saturated fat.
On the other hand, skim milk can be a great choice for people who want to reduce their calorie intake without compromising essential nutrients. Skim milk only contains about 83 calories, 0.2 grams fat, and 0.1 grams saturated fat. The carbohydrates and protein are in similar levels as whole milk. The other nutrients such as omega-3s, vitamin D, and calcium are also similar.
Effects on Weight Loss and Cravings
Some time ago, people stayed away from whole milk in order to lose weight. However, recent studies have shown that whole milk is actually more helpful for weight loss and reducing cravings than skim milk. This is because the high fat content in whole milk can make you feel fuller. So, whole milk can reduce your cravings and eventually help you lose weight.
On the other hand, skim milk is nice if you want to cut down your calorie intake. The calorie content is much lower. However, skim milk is less effective in reducing cravings. So, with skim milk, you will still frequently feel hungry. This is something to consider in your weight loss strategy.
Cholesterol and Cardiovascular Conditions
However, if you have issues with high cholesterol levels or cardiovascular conditions, you still have to stay away from whole milk. Such high-fat milk can cause you troubles, as it contains high levels of saturated fats and cholesterol.
If you have to avoid cholesterol, skim milk makes a suitable alternative. Most of the milk fat in skim milk has been removed, so the amount of saturated fat is significantly lower.
Skim Milk vs Whole Milk
| Skim Milk | Whole Milk |
|---|---|
| - Most of its milk fat has been removed | - Comes with complete cream / milk fat |
| - Contains about 0.1% milk fat | - Contains about 3.25% milk fat |
| - Significantly lower calories and fat | - Higher calories and fat |
| - Less effective for reducing cravings | - More effective for reducing cravings |
| - Lower cholesterol | - Higher cholesterol |
Conclusion
In most cases, whole milk is more recommended. It has richer nutrition, and it is generally more effective in reducing cravings and helping weight loss. However, skim milk should be your choice if you have to avoid cholesterol, as skim milk has significantly lower saturated fat.