When it comes to what you should eat to lose weight, one thing is bound to be mentioned – skim milk.
People who lose weight avoid calories, and even drink milk to give up fat to pursue low calories.
If you were to ask me what my attitude towards skim milk, I would say with all sincerity:
Skim milk is not as good as water!
1
What is the difference between full-fat, low-fat, and skim milk?
The difference between these three types of milk is the difference in the amount of fat.
According to GB 28050-2011 "National Standard for Food Safety General Principles for Nutrition Labeling of Prepackaged Foods", the requirements and conditions for nutritional content claims:
Whole milk - the fat in milk does not do any treatment, generally 3g/100ml ~ 4.5g/100ml;
Low-fat milk - fat content≤ 1.5g/100ml;
Skim milk - fat content≤ 0.5g/100ml;
2
How did skim milk come about?
In fact, no matter what type of milk, before it is on the shelves, it must go through the step of removing fat.
1) Separate the fat by centrifuge;
2) Re-add milk fat to skim milk in accordance with the proportion specified by the standard.
For example, whole milk is added 3.5%, low-fat milk is added to 1.5%, and skim milk is no longer fat.
The picture comes from the Internet, invaded and deleted
Why do whole milks also need fat separation?
Knowledge development
To meet the national standard, milk should be standardized production, so whether it is full fat, low fat or skimmed milk, it must go through this step, the fat is separated, and then re-added to the milk according to the corresponding standards of the product.
A dairy company has many sources of milk, and the quality of milk is not exactly the same due to different breeding methods and seasons.
In order to produce stable quality milk throughout the year, the factory must rearrange the main nutrients in the milk, and milk fat, as an ingredient with a large fluctuation in content, naturally becomes the focus of standardization.
More importantly, the detached milk fat can become a product of higher economic value, such as cream and butter are much more expensive than milk.
3) After the fat is re-added, it is also necessary to go through a homogenization process.
4) Finally, after the sterilization process, it becomes a commodity.
3
Is skim milk worth drinking?
If you are a person who can't stand the "milk taste", it is recommended to drink skim milk, the milk taste is not strong, it is easier to accept.
Other people, is it okay to drink whole milk?
Don't be tempted by the merchants, skim milk is not related to weight loss and half a cent.
With the development of the food industry, people have a misconception about health - fat is the culprit of heart disease, obesity and cancer, but in fact fat is really wronged. (For the topic of fat, welcome to click on the recommended reading at the end of the article)
However, with the popularity of ketogenic diets and low-carbon diets, people's understanding of fat has become more and more comprehensive, and they have gradually come out of the fog of "fat evil", and not all fats are demons.
Skim milk is not worth drinking for two reasons:
1. Lack of nutrition
Skimmed milk removes fat while also removing fat-soluble vitamins (vitamin A/D/E) and high-quality fatty acids (such as claa conjugated linoleic acid).
Not only is the nutrient lost, but there is also a lot less flavor substance, and there is no longer the mellow and smooth taste that milk should have.
2. Reduce satiety
Fat is one of the three major productive substances, which can provide people with the most lasting feeling of fullness, which is why drinking a cup of milk when the stomach is hungry can temporarily alleviate hunger and hunger.
Skim milk has no fat, and the feeling of fullness is also reduced.
If you drink when you are hungry between meals, not only are you not full but you are hungry faster, and then you will want to eat more food, at this time you can't suppress eating junk food, the more you lose weight!
From the perspective of calories, a carton of milk on the market is basically about 250 to 300ml, the fat content is generally about 10g, the fat energy of this 10g is 90 kcal, if converted into sugar, it is about 22g, which is not as much as the sugar in a cup of milk tea.
Want to lose weight or quit sugar first, don't tangle this little calorie in the milk, drink a cup of full milk between meals, full of milk and hungry!
4
What kind of milk is worth drinking?
While the fat in milk is not terrible, much of the fat in milk under the modern feeding model is not entirely healthy.
Under normal circumstances, cows eat grass and milk, but now artificially raised cows eat not grass, can the milk be milked out of high quality?
Grass-fed cows produce more anti-inflammatory omega-3 fatty acids, while grain-eating cows produce more pro-inflammatory omega-6 fatty acids.
This is just the tip of the iceberg of the difference in the nutritional composition of milk caused by different feeding methods.
Cows should eat grass to produce milk instead of grain to produce milk
Of course, milk is still to be drunk, it is recommended to choose milk from cows that can eat grass and walk, such as commercially available grass-fed milk, and choose full-fat.
As for the milk of cattle locked up in closed farms eating feed (or corn), I advise you to drink less, whether skimmed or full milk.
In addition to the huge gap in nutritional value between grass-fed free-range milk and grain-fed intensive milk, there are too many ingredients that we need to improve the "food quotient" to distinguish, pay attention to the nutritionist Joeye, and eat well
Resources:
[1] National Food Safety Standards General Rules for Prepackaged Food Nutrition Labels GB 28050-2011;
[2] Michael Pollan. The dilemma of omnivores. CITIC Press, 2017.
[3] Hongmin, Zhao Ruixia, Saqi still gui. Effects of seasonal changes on conventional nutritional composition of raw milk[J].China Dairy Cow, 2012(12).