“These two facts started the skim milk craze,” he said in an email.īetween 19, sales of whole fat milk have decreased by nearly 61%, while sales of 2% milk have increased nearly 106%. Lower fat milks gained in popularity beginning in the 1960s because of the move against saturated fats, which were believed to lead to weight gain and because saturated fat raised LDL, and LDL was tied to heart disease, according to Robert Lustig, Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco and author of Fat Chance: Beating the Odds Against Sugar, Processed Foods, Obesity, and Disease. “I don’t know anyone who would recommend skim,” said Suzanne Rostler, a registered dietician and co-author with Ludwig of Ending the Food Fight. Other nutrition experts see skim milk as a less attractive option because it does not have as desirable a balance of fat to sugar to protein. Studies are increasingly indicating that sugar can lead to heart disease and other health problems, even in individuals who are not overweight. In those cases, the sugar content can increase by as much as 14g per cup. Often, flavorings such as chocolate and strawberry and sugars are added to low-fat and skim milk to make up for the loss of taste when the fat is removed. Several prominent nutrition researchers, including Walter Willett, who is known for his ongoing, long term health studies, and David Ludwig, who like Willett teaches at the Harvard School of Public Health, have been questioning dietary guidelines that promote low-fat and skim milk over whole milk. Cup for cup, whole fat milk contains fewer carbohydrates than low-fat or skim because more of its volume is made up of fat, which does not contain lactose. Low-fat milks may contain 1% or 2% fat, while whole milk contains 3.25% fat. The cream is separated from the whey and then added back in – or not in the case of skim milk. So those who drink full-fat milk may actually consume less energy overall.Skim, low-fat and whole milks are all processed similarly in the US. This might be because the fat helps trigger “satiety signals”, the messages that tell your brain you are full.
BENEFITS OF WHOLE MILK VS SKIM MILK FULL
Recent research has suggested full fat is actually the healthier option. Those baristas are not just being precious, they have a reason without the fat, milk won’t hold its texture and has a less pleasant mouthfeel. Some baristas don’t like skim, and some cafes refuse to serve it. Skim drinkers may also be in for some scorn. If you use the skim swap as an excuse to make other questionable dietary decisions (like a cake with that coffee), you probably won’t see the benefits. You need to consider your milk consumption in the context of your overall diet. Skim is also higher in protein and calcium. If you are drinking larger or multiple coffees, and consuming milk in other foods and beverages, those kilojoules can really add up and the skinny latte starts living up to its name.
If you drink one cup a day, a straight swap (assuming you changed nothing else) could see you losing about 3.5 kilograms of body fat over the course of a year.
A regular milky coffee will have between 300 and 400 millilitres of milk, so swapping from full cream to skim could save you about 350 kilojoules per coffee. If you drink milk in your coffee, as most Australians do, it probably depends how strongly your barista feels about the matter, and how much coffee you drink.
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