Yes, nonfat milk (also called skim milk and fat-free milk) is a good source of protein and provides the same vitamins and minerals as whole milk — with no fat. Because the fat portion of whole milk does not contain calcium, you can lose the fat without losing any calcium.
The 2020-2025 dietary guidelines for Americans (DGA), recommend three servings per day of milk and dairy, including low fat and skim cow's milk dairy as part of a healthy dietary pattern.
If you're looking only at the calories and protein, skim milk is the clear winner. It has 83 calories and 8 grams of protein per cup, while the same amount of full-fat milk contains 149 calories and a little less protein. But some people find the taste and mouthfeel of full-fat milk to be much more satisfying.
Reduced-fat milk and skim milk have fewer calories and higher amounts of vitamins than whole milk (thanks to fortification). They also have less saturated fat, which has been shown in studies to raise your "bad" cholesterol and put you at a higher risk for heart disease.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
Low fat HeartActive milk is enriched with plant sterols which can help reduce cholesterol. For more information visit www.heartactive.com.au. HeartActive milk tastes delicious, making it the simple and easy way to help manage your cholesterol. Good news for your body, great news for your tastebuds.
AHA Recommendation. We recommend that adults and children age 2 and older use milk that's low in dairy fats. This includes fortified fat-free (skim or nonfat) milk, fortified nonfat milk powder, and 1/2 percent and 1 percent low-fat milk.
Skim (plain) milk, like other regular plain milks, only contains the naturally occurring sugar lactose. Skim milk has slightly higher lactose than full cream milk (~5g/100mL) as there isn't as much fat in skim milk and the concentration of the lactose slightly increases. There is no sugar added to skim milk.
However, because skim milk is fat-free, it might not stimulate the same amount of vitamin D (and other fat-soluble vitamins) absorption as milk containing at least some fat. Dietary fat also creates a feeling of satiety, which helps you feel full and lower your risk of overeating at mealtime.
Nonfat milk has become a popular choice because it is lower in fat and calories than whole milk. Whole milk has a bad reputation because it has more saturated fat and may raise cholesterol. There are two kinds of cholesterol: LDL, the “bad” cholesterol, and HDL, the “good” cholesterol.
If you drink cow's milk, most doctors recommend low-fat or nonfat versions. A 1-cup serving of skim milk has around 83 calories, no saturated fat, and only 5 mg of cholesterol.
It contains less fat than whole milk, making it easier for your stomach to digest. Skim milk also has a high pH level, which can neutralize stomach acid and help prevent heartburn. If you're lactose intolerant, you may tolerate skim milk better than other types of milk.
The Food and Drug Administration, FDA, sets guidelines for how much of each nutrient a body needs for optimum health; drinking skim milk can help you meet those guidelines. An abundance of milk, however, can put you over the upper limit and put you at risk for toxicity.
It truly does a body good! Drinking heart-healthy low-fat milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn't sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.
Maughan explains that the reason why milk is so effective compared to water is because of its winning combination of sugar lactose, protein, and tiny fat percentage, all of which slow down the rate at which fluids are emptied from the stomach. This provides longer-lasting hydration.
Because hormones like estrogen are fat-soluble, the level of hormones is higher in whole milk than in skim milk. Organic milk, however, contains about the same amount of hormones as conventionally produced milk.
Skimmed milk is virtually fat free with just 0.1 – 0.3% fat. Skimmed milk contains less calories (70 calories in 200ml glass), fat and vitamin A than whole milk, but has roughly the same amount of protein, calcium and other non–fat soluble vitamins.
Skim milk can contain lower amounts of many essential nutrients, though many brands can add back some vitamins, such as A and D. Among many essential vitamins and nutrients, a serving of skim milk contains no saturated fat. Saturated fats are linked to high cholesterol and can increase your risk of heart disease.
Between full-fat/whole, %2, skim/low-fat and fat-free milk, the American Heart Association recommends fat-free, 0.5% fat and 1% fat milk for consuming as they are lower in fat, saturated fat, cholesterol and calories and have slightly more nutrients.
Soy milk
Replacing cream or high-fat milk products with soy milk or creamers may help reduce or manage cholesterol levels. The Food and Drug Administration (FDA) recommends consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.