Skim milk: Full nutrition without fear of weight gain

If you are a person who likes to drink milk or needs nutritional supplements but is afraid of weight gain, skim milk is the right choice for you.

There are many different types of milk on the market today. Which is pasteurized milk, pasteurized milk, whole milk , low fat milk, skim milk,... Each type has its own nutritional value and different properties. So among so many choices, which milk should we choose?

Skim milk is suitable for people who want to lose weight.

Depending on the intended use, you can choose for yourself a suitable product. If you only drink milk for pleasure or simply want to add nutrition to your meal, any type of milk can be used. If you like the natural greasy taste of whole fresh cow's milk or are in need of weight gain, you can try whole milk. But if you are a person on a diet or have a medical condition that needs to reduce fat, skim milk will be very suitable for you.

So what is the difference between skim milk and other types of milk?

What is skim milk?

Skimmed milk is also known as skimmed milk or skimmed milk. From the name of milk, its properties are said. Skimmed milk is whole milk that has been separated from the cream by centrifugal separation technology. As a result, skim milk does not have a greasy taste or retains its white color like other whole milk. The separated fat cream is not discarded but is kept to make whey .

The percentage of fat that is removed from milk depends on the manufacturer, but the amount of calories and fat remaining in milk is usually quite small.

Many people believe that the fatty cream in whole milk is the ingredient that makes up the nutrition of milk. If the cream is separated, the milk will no longer have any health benefits. But this notion is not correct. With centrifugal separation technology, only fat molecules are separated from milk and other nutrients are retained. Some nutrients in skim milk are even higher than in whole milk.

Skim milk has been skimmed off the cream.

Advantages and disadvantages of skim milk compared to whole milk

Nutritional content of skim milk and whole milk

To know the advantages and disadvantages of skim milk, first let's compare the nutritional content of skim milk compared to whole milk.

Whole milk

Skimmed milk

130 calories

71 calories

7.4g fat (with 4.7g saturated fat)

0.6g fat (with 0.2g saturated fat)

9.5g of carbohydrates contains 9.5g of sugar

10g of carbohydrates contains 10g of sugar

7g protein

7.3g protein

240mg calcium

260mg calcium

323mg potassium

337mg potassium

0.12mg vitamin B6

0.12mg vitamin B6

0.0019mg vitamin B12

0.0017mg vitamin B12

23mg magnesium

23mg magnesium

198mg phosphorus

200mg phosphorus

0.064mg iodine

0.062mg iodine

154mg omega-3

2.1mg omega-3

Looking at the comparison table, we can see that the nutrition in whole milk and skim milk is similar, some substances have a difference but not much.

The biggest difference between whole milk and skim milk is the fat content. If whole milk contains about 3.25% fat (8g per cup) while skim milk has only 0.5% (0.3g per cup).

Advantages of skim milk

The first advantage in skim milk we need to talk about is that it contains high protein content but low fat and calorie content. This is also the reason why skim milk is extremely suitable for the needs of people who want to lose weight , people with high cholesterol, diabetes, heart disease, high blood pressure ...

For those who regularly exercise, drinking skim milk is also very good. The habit of drinking skim milk after exercise not only compensates for nutrients lost during exercise, but also limits muscle loss, improves muscle tone, and does not worry about absorbing unwanted fat.

Skim milk also contains more calcium and more protein than whole milk. These are two important nutrients that help keep bones and teeth strong, and protect muscle functions.

Compared to whole milk with up to 3.25% fat, skim milk usually has 3 types for you to choose from: 2% fat milk, 1% fat milk and milk containing less than 1% fat. One cup of whole milk contains 8g of fat, including 5g of saturated fat, and has an additional 24mg of cholesterol. High consumption of these substances increases the risk of cardiovascular disease.

Skim milk contains very little fat and only about 5mg cholesterol. According to a study published in the NCBI, if postmenopausal women use can reduce the risk of type 2 diabetes. Besides, consumption of skim milk also prevents cholesterol accumulation in the elderly.

Skim milk is high in protein but low in fat and calories.

Cons of skim milk

Besides the advantages, skim milk also has certain limitations.

The content of vitamin A and vitamin K in skim milk is low. If you are a person with vitamin A deficiency or at risk of bleeding (vitamin K helps prevent bleeding), using this milk will not be fully provided with vitamins. Therefore, people with weak health should drink whole milk to be provided with many vitamins to help gain weight and improve health faster.

One thing you should also note is that people who are planning to become pregnant or are pregnant should not drink skim milk. According to medicalnewstoday, women who drink skim milk may reduce their chances of ovulation, while drinking whole milk may improve fertility.

Skim milk is also quite difficult to drink for some people, so if you are one of them, you can mix this milk with whole milk at the start and then gradually reduce the amount of whole milk as you get used to the taste.

Like other nutritious milk , skim milk will have outstanding advantages as well as some limitations. If your purpose of using milk is to add nutrition but must limit fat, then this milk is a good choice for you and milk will also promote its maximum effects.


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