Tuesday, February 2, 2016

Is skimmed milk healthier for you?

Hey guys,

I've been trying to keep track of my daily calories intake to just be healthier and look healthier, and someone told me that skimmed milk isn't good for you, so being Aseel, I had to do my research about skimmed milk. These are the facts I've found.

The journey of milk from the farm all the way to the grocery stores starts with harvesting the milk from the cows and transport it to a facility for processing. The two main process are Pasteurization to kill the bacteria, and the second is the homogenization where the milk is mixed evenly.

The whole milk is then send to be boxed and it's ready to be shipped to the stores, while the skimmed milk needs another step before it's ready, where after the pasteurization a heavier fatty cream will appear on top, so it will be removed and that process is called skimming.

That's why skimmed milk has fewer calories and less fat so it must be healthier, right?!

A study in 2003 (AAFP, school et al) shown that " Fat-restricted diets are no better than calories restricted diets in achieving long-term weight loss in overweight or obese people"

Another study in 2012 (Archive of diseases in childhood De Boar et al shown that " Children who consumed 1% or skimmed milk were more likely to be overweight or obese than children who consumed whole milk".

Studies shown that low fat and low calories don't necessary mean healthier or better for the body.

Science is not sure why this occurs. Low fat/calories dietary intake may lead people to increase their calories intake from other sources, potentially from unhealthy sources like adding sugar to skimmed milk in some cases.

A study in 2013 (Scandinavian Journal of Primary health car, Holmberg et, al) Shown that " Higher intake of dairy fat was associated with a lower risk of central obesity and low dairy fat intake was associated with a higher risk of central obesity."

Another study in 2013 ( European Journal of Nutrition, Kratz et, al) shown that "Evidence doesn't support the hypothesis that dairy fat or high-fat foods contribute to obesity or cardiometabolic  risk, and suggests that high fat dairy consumption within typical dietary patterns in inversely associated with obesity risk."

Why does this occurs is not entirely clear. Some theories say that whole milk is rich with Omega-3 fatty acids that are known to be protective against  obesity and cardiovascular diseases, and it is rich with Cholecystokinin, a hormone that helps tell us we feel full.

                  Skimmed milk                                                           Whole milk

           - Despite fewer calories                                  - Has more healthy fats that skimmed milk.
   - This does not necessary translate                         - Protective against obesity, Cardiometabolic
        to fewer daily calories intake.                                                      risk factor.
  - However it is still a healthy choice.                           - Counterintuitive, but evidence based.          

Finally I'll let you decide if skimmed milk is healthier and a better choice in weight lose diets, or whole milk is better for you. Tell me in the comments down below and I'll talk to you soon.


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