What Is Skimmed Milk?
Skimmed Milk is simply the milk that has had most of the butterfat removed and some vitamins added by fortification. So that usually has between 0% and 0.1% fat content. It is also common to hear people call it ‘nonfat’ or ‘fat-free’ milk.
And the main difference in the nutrition profile of whole and skim milk is the calories and fat content. So skim milk contains no fat, the total amount of calories is much lower.
How is Skim Milk Made?
To make skim milk, producers use a centrifugal separator to remove the fat globules from the milk. During this process, the milk and the fat separate and run off into two spouts leading to different containers within the centrifuge. In these containers, the milk awaits collection.
Regular Milk vs Skimmed Milk
There are plenty of types of milk available in the dairy aisle of most grocery stores. They mainly differ in their fat content. The whole milk is sometimes referred to as “regular milk” because the amount of fat in it has not been altered. Skim milk is produced by removing fat from whole milk.
The fat contents of popular milk varieties are:
Whole milk: 3.25% milk fat
Low-fat milk: 1% milk fat
Skim: Less than 0.5% milkfat
Vitamin D is another nutrient that can differ depending on the fat content. So in milk, it’s naturally present only in the fat. Studies have shown that organic whole milk contains a higher amount of omega-3s than regular whole milk.
Milk and Weight Loss
A lot of folks avoid drinking whole milk because they assume the extra fat and calories will cause them to gain weight. And many studies have shown that consuming high-fat dairy products, such as whole milk, may actually help prevent weight gain.
So the relationship between milk and weight management has been a topic of research for several years and findings have been inconsistent. But most of these studies either include all types of dairy products or focus on low-fat dairy. Studies that look at only high-fat dairy products, like whole milk, there is a pretty consistent connection between high-fat dairy and lower body weight.
Milk and Chronic Diseases
There is no scientific evidence proving that the saturated fat in whole milk causes heart disease, but several studies have shown that drinking whole milk is associated with health benefits. A lot of studies have shown that drinking whole milk is associated with a lower risk of metabolic syndrome.
These risk factors, happening together, raise your risk of diabetes and heart disease is high. And the fatty acids in whole milk are likely responsible for its health benefits.
Situations where Skimmed Milk is Beneficial
So if you’re following a very-low-calorie diet, skimmed milk might be something you want to opt for. Milk that is skimmed also offers the advantage of being a relatively low-calorie source of protein. Whole milk and skim milk both contain around 8 grams of protein per cup.
Skimmed Milk provides a large dose of vitamins and minerals with very few calories. Additionally, skim milk is one of the richest food sources of calcium, providing around 300 mg per cup. So this is even higher than the calcium content of whole milk, which is 276 mg per cup.
And there may be some circumstances where skim milk is the best choice, but for most people, whole milk offers clear nutritional advantages over skim and low-fat milk. Also drinking whole milk on a regular basis may help you manage your weight over time and lower your risk of metabolic syndrome.
Nutritional Information for Skimmed Milk (100g)
Total Fat 0.2g
Saturated Fat 0.1g
Polyunsaturated Fat 0g
Monounsaturated Fat 0.1g
Total Carbohydrates 12g
Dietary Fiber 0g
Skim milk contains every essential amino acid in sufficient amounts to be considered a complete protein. So with this in mind, skim milk is the better option if someone is looking to increase their protein intake while adding a minimal amount of calories.
And just like whole milk, cheese, and most dairy foods, skim milk contains a high amount of calcium. And this helps with the formation, growth, and repair of bone. So higher calcium intake is also associated with a decreased risk of colon cancer.
So whole milk contains a range of naturally occurring fat-soluble vitamins and these include Vitamin A, Vitamin D, and Vitamin E. And all these vitamins are fat-soluble, thus when the manufacturing process removes the fat from skim milk, it also loses the majority of these vitamins.
Blood Sugar Response
Skim milk contains the same amount of lactose as whole milk. However, this milk sugar contributes a much higher percentage of total energy. Earlier, we looked at how skim milk is more protein-dense than whole milk due to the lower calorie count. In this regard, skim milk also has a much higher milk sugar (lactose) density than whole milk does. But even though skim milk has a much higher sugar-density than whole milk, but it doesn’t appear to cause a higher glycemic response.
Skim milk doesn’t taste as good as whole milk, and it has a more watery mouthfeel.
While some people may prefer it, they would be in the minority. On the positive side, it offers a similar range of vitamins and minerals as well as more protein per calorie. However, whole milk tastes better, and it provides all the nutrients in its natural ratios.
After going through the pros and cons of skimmed milk, we hope you were able to decide on whether it is the right choice for you or not. However, if a keto diet is on your mind, this low-fat milk might not be the best option for you. But if you do with to embark on a low carb high-fat journey, get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!