I believe that almost everyone is healthy now, especially when it comes to weight loss and cardiovascular disease prevention, people usually associate fat in food with fat in their own body. When I see that many people give up whole milk in order to lose weight, and choose skim milk, I think we should stand up and give you an in-depth analysis of the differences and advantages and disadvantages of the two:
Let's start with skim milk
Pros: Provides a higher proportion of protein, calcium, and vitamin D at a relatively low caloric rate. This may seem like a good option for those trying to reduce their calorie intake while still getting enough calcium and protein.
Cons: Lower in fat and calories, so it doesn't feel as full as whole milk. And because of the loss of fat, it has led to the decline in the content of some fat-soluble vitamins, such as vitamin A, vitamin D, vitamin E, etc., of course, some milk production areas require the addition of vitamin D, which shows its importance. However, reduced fat can also affect the absorption of nutrients in food.
So what are the advantages and disadvantages of whole milk?
Pros: "The biggest advantage of whole milk is that it is rich in healthy fats, and both saturated fats and omega-3 fatty acids are healthy lipids that the body needs. While there are concerns that the high amount of fat in whole milk (no more than 3 percent in fact) leads to an increased risk of heart disease, many studies in recent years have not found this association. In fact, many studies have shown that intake of full-fat dairy products is actually more likely to reduce the risk of chronic diseases, including heart disease.
Another benefit of whole milk is that fats enhance the absorption of fat-soluble nutrients such as fat-soluble vitamin D. As you probably already know, vitamin D is fat-soluble, which means that the body absorbs it best when there is fat. This vitamin is also important for supporting bone health, brain and immune function. In addition, vitamins A and E are essential vitamins that protect the eyes, epithelial tissues and cell membranes.
Disadvantages: The obvious disadvantage is that whole milk contains more fat and calories than skim milk. From an eye, a cup of skim milk contains only 80 calories, 0 grams of total fat, and 0 grams of saturated fat, while a cup of whole milk contains about 150 calories, 8 grams of total fat, and 5 grams of saturated fat. “
Although whole milk has higher calories than skim milk, it is actually associated with lower body weight and waist circumference. This may be partly due to the high fat content of whole milk, which allows you to stay full for longer," says nutritionist McGlen, "and I prefer organic whole milk to skim milk because it has a much higher omega-3 fatty acid content, about 183 mg per cup, compared to 2.5 mg per cup." In addition, these high levels of healthy fats allow me to stay fuller for longer and reduce cravings throughout the day. ”
Combined with a growing body of research (interested in reading my other related articles), I have shown that, combined with my own experience as a sculpting coach coaching hundreds of people for weight management, I found that the key to obesity is really not too much calorie intake, but the problem with the food you choose. For example, the intake of protein, dietary fiber and healthy fats is too low, and the proportion of carbohydrates is too high. The satiety and food heat effect brought by the former allows you to control calorie intake naturally and effectively, while the hunger brought by the latter will make you unconsciously double your intake of more carbohydrates. Moreover, reducing the proportion of carbohydrate energy supply allows you to secrete less insulin, thereby reducing the storage of endolipid fat.
Of course, in view of the lactose intolerance of many people and the possible contamination of milk sources, I recommend using whole milk or whole milk powder fermented and drinking, which is easier for the body to absorb.
It is healthier to make your own fermented yogurt
Here are some influential studies
diabetes
In a study published in the Annals of Internal Medicine, people who consumed high-fat dairy products, including whole milk, had a 60% lower risk of adult diabetes than those who drank skim milk.
Fertility
A 2006 Harvard university study showed that heavy intake of skim milk can affect ovulation, and drinking whole milk can improve fertility. Those who are planning to become pregnant or are in the process of becoming pregnant should stick to drinking whole milk.
weight loss
Skim milk contains fewer calories and fat than whole milk, and is rich in extra protein, making it seem ideal for weight loss. However, conjugated linoleic acid in whole milk can reduce body fat and increase muscle mass.
A study published in the Childhood Disease Archives in early 2013 found that children aged 2-4 years who drank 1% or 2% low-fat milk had a higher BMI (body mass index) than children who consumed whole milk, according to a survey of 10,700 children in the United States. When the researchers continued to track the children, they found that children who drank 1 percent low-fat milk were more likely to be overweight or obese, and children who drank skim milk tended to be heavier than those who drank 1 percent or whole milk.
Coincidentally, there is a passage in the 1912 Encyclopedia of Livestock that reads, "Skim milk is one of the most effective fattening agents on pig farms... Through research on the new York branch of Cornell University for many years to raise skim milk, corn flour plus skim milk can obtain the most economical benefits. In 1985, the U.S. Dietary Guidelines began to prescribe more carbohydrates (starches) instead of fat for energy, and also recommended the use of skim milk instead of whole milk, after the introduction of this formula, the U.S. obesity rate climbed at about the same time, and the overweight obesity rate has reached more than 50% of Americans. Is it a coincidence between the two?
A passage from the 1912 Encyclopedia of Livestock from Jay. Dr. Wrigley