" The definition of 'low fat' is anything under 3 percent fat, so just misses the cut-off. When we compare that to something like a doughnut, which is 30 percent fat, it's really not high in fat at all," McGrice says. It's also worth pointing out that full-fat milk doesn't really have that much more fat in it than the reduced-fat milks. For perspective, one glass of skim milk contains just 80 calories, 0 grams total fat, and 0 grams saturated fat in comparison with a glass of whole milk, which contains about 150 calories, 8 grams total fat, and 5 grams saturated fat. "Sometimes they might add some vitamin D, but usually it's just milk."įlavoured milk, on the other hand, usually lists sugar as its second ingredient - revealing extra sugar has been added to it, on top of the natural milk sugars. Cons: The obvious con is that whole milk contains more fat and calories than its skim counterpart. "If you look on the ingredients list of a container of milk, most of the time you will see that there are no other ingredients - it will say 'Ingredients: Milk'," McGrice says. In the case of milk, it's pretty easy to find out if extra sugar has been added. McGrice acknowledges that the distinction between natural sugar (good!) and added sugar (less good!) can be hard to grasp - and it's one that dietitians and other nutrition experts spend a lot of time trying to explain. Sure, whole milk has a higher fat content than skim milk, but your body does need some fat to curb cravings, and a serving of whole milk is only about 3 fat. (For example: all that extra sugar added to flavoured milks and yoghurts.) The sugar you should watch out for is added sugar - which, as the name suggests, is the kind added to a food by its manufacturer. Like the sugar that's naturally present in fruit, the low amount of sugar that's naturally present in milk is nothing to sweat over. RELATED: A high number of Australians say they've quit dairy because of social media (FYI: this is also why reduced-fat, unflavoured yoghurts - such as natural and Greek - appear to also have a bit more sugar in them.) "And you also have more lactose, which is the natural milk sugar." "So that means that you've got more protein, more water, more nutrients such as calcium," she tells Coach. "When they take the fat out of the milk, what you're left with is a more concentrated source of everything else," explains advanced accredited practising dietitian Melanie McGrice. Two percent milk must be fortified with vitamin A to be nutritionally equivalent to whole milk, according to Milk Facts.Whole milk typically has 395 IU of vitamin A, while 2 percent has 464 IU per cup. It's just a matter of basic mathematics: when you remove one thing, the proportion of everything left naturally rises. The content of fat-soluble vitamins A and D differs depending on the fat content of the product. So yes, reduced-fat milks do have a bit more sugar - but the difference is so slight it's meaningless.Īnd the reason reduced-fat milks are (very slightly) higher in sugar isn't because extra sugar is added to them. Processing techniques remove fat to produce lower fat varieties: reduced fat contains 2 milkfat, lowfat contains 1 milkfat, and nonfat or skim has virtually no milkfat. The remaining 13 contains protein, fat, carbohydrates, vitamins, and minerals. Per 100ml, light milk has 4.8g sugar, while skim milk has 5g sugar - compared to the 4.7g sugar in full-fat milk. Whole cow’s milk contains about 87 water. The same can be said for pancakes.For starters, reduced-fat milk has only fractionally more sugar than full-fat milk. If you go with 0% fat, things can get dry and sad fast. In baked goods, fat adds moisture and helps tenderize. If you're using skim, you'd have to save your sauce with either more butter and/or more salt. And, as we already know, it tastes better. As obnoxious as it is to say, there's a richer mouthfeel with whole milk. At least in our test kitchen, we're assuming that fat will be added.Ĭonsider an alfredo or bechamel (which you'd use for mac and cheese) where milk is the main ingredient. Unless a recipe specifies non- or low-fat, whole is generally preferred. in the 1980s, when people began paying more attention to the amount of fat in their diets. Last, but certainly not least, skim milk is *usually* terrible when cooking or baking. But if you want to drink a glass of milk (especially if it's chocolate!), you deserve at least 2%. In the case of cereal, fine CTC will still taste fine with skim. Let's face the fact: Fat equals flavor, so when you lose it completely, you're not only cutting the carbs, you're getting rid of taste.
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