One of the most significant nutritional differences between the milk varieties is their omega-3 content. Omega-3 fatty acids have been linked to many health benefits , including improved heart and brain health and a lower risk of cancer. The more fat a cup of milk has in it, the higher its omega-3 content 5 , 6 , 7. Additionally, studies have shown that organic whole milk contains an even higher amount of omega-3s than regular whole milk 7. The major difference between the types of milk available is their fat content.
Whole milk contains more fat and calories than skim milk. For years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its saturated fat content.
Mainstream nutrition recommendations advise limiting saturated fat due to its supposed connection to heart disease. Some studies have shown that saturated fat raises cholesterol levels, and researchers know that high cholesterol levels are associated with an increased risk of heart disease. Based on this information, experts made the assumption that saturated fat must increase the risk of heart disease.
However, there was no experimental evidence to prove that this was true 8 , 9. In the s, public policy was adopted based on this assumed connection between saturated fat and heart disease. As a result, official guidelines instructed people to reduce their saturated fat intake. A cup mL of whole milk contains 4. For this reason, the guidelines recommend consuming only low fat or skim milk 1 , 2.
In recent years, this recommendation has been called into question. There is now plenty of experimental data to indicate that eating saturated fat does not cause heart disease 9. In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not support this recommendation. There is very little scientific evidence that suggests you should be avoiding saturated fat in your diet.
In fact, a review of 21 studies concluded that there is no significant evidence that saturated fat increases the risk of heart disease. Another study found that saturated fat intake was not associated with heart disease, stroke, heart attack, or heart-disease related death 10 , 11 , 12 , 13 , The old hypothesis is that saturated fat increases cholesterol levels and high cholesterol levels increase the risk of heart disease. However, the relationship between saturated fat and cholesterol is more complicated than that.
HDL has a protective effect against heart disease 15 , Additionally, not all LDL is dangerous. Interestingly, saturated fat actually changes LDL from the small, dense particles to the large, less harmful particles 23 , However, it is important to note that some studies have linked full fat dairy intake with an increased risk of diabetes and prediabetes, while others have shown a neutral effect.
One study found that skim and fermented dairy products correlated to prediabetes, but full fat and nonfermented dairy products had a positive outcome with prediabetes 25 , There is no solid evidence that saturated fat increases the risk of heart disease. It also raises HDL good cholesterol levels. Many people avoid drinking whole milk because they assume the extra fat and calories will cause them to gain weight. Interestingly, the opposite is probably true.
Many studies have shown that consuming high fat dairy products, such as whole milk, may actually help prevent weight gain. In one review, 11 out of 16 studies found an association between consuming high fat dairy and a lower risk of developing obesity This article is full of flaws. It is 1. Whole milk contains more Calories because it contains more fat.
Not the reverse as you stated. Name required. Email required. Please note: comment moderation is enabled and may delay your comment. There is no need to resubmit your comment. Notify me of followup comments via e-mail. Written by : Sagar Khillar. Illinois: Sourcebooks, Inc. Print [1]Ronzio, Robert A. The Encyclopedia of Nutrition and Good Health. NYC: Infobase Publishing, User assumes all risk of use, damage, or injury.
You agree that we have no liability for any damages. It's important to note that some of the vitamin A in the low-fat milk is added, because when you take out the fat, you also take out some of the fat-soluble vitamins.
The American Heart Association recommends you limit your intake of saturated fat, no more than 11 to 13 grams on a calorie diet, because it's linked to higher cholesterol levels and heart disease.
One cup of whole milk has 4. This is one of the primary reasons most health care professionals recommend low-fat milk over whole. However, a prospective study published in "The American Journal of Clinical Nutrition" found that intake of milk fat, whether from whole milk, low-fat milk or cheese, did not increase risk of heart disease. However, it did not decrease risk either. But the study did find that replacing animal and dairy fat with vegetable fat, nuts instead of cheese, decreased risk heart disease by 10 percent or more.
More than 30 million Americans have diabetes , according to the American Diabetes Association, and it's the seventh leading cause of death. Choosing whole milk over 2-percent milk may help protect you from getting this chronic illness, according to a study published in "Circulation.
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