No, the sugar in plain skim milk isn't inherently bad; it's naturally occurring lactose, a low-GI sugar, and the slight increase compared to full-fat milk is due to fat removal concentrating nutrients, not added sugar, making skim milk a healthy choice for most, providing protein, calcium, and vitamins without excessive calories or harmful fats.
It is a natural, low glycaemic index sugar, called lactose. Sugar is not added to plain skim milk. Below is a comparison of Dairy Farmers full cream milk and skim milk products per 100ml. As you can see, there is 4.8g of sugar in 100ml of full cream milk compared to 4.9g in 100ml of skim.
While it's true that products with less fat may contain less calories, they are usually also less filling. And when foods are less filling, it's natural to compensate with more food and drink. So dieters beware: Opting for skim milk on your cereal or in your glass may put you at higher risk of weight gain.
Adding small amounts of sugar to milk occasionally is not inherently harmful for most healthy people, but routine use increases calories, dental risk, and potential metabolic harm. Aim to minimize added sugars, use alternatives that add nutrition, and tailor choices to individual health goals and conditions.
However, specific types of milk, such as skimmed milk, contain fewer carbohydrates, which may make it a more suitable choice for diabetic people who don't have lactose intolerance. Bear in mind, though, that low-fat beverages and foods such as skimmed milk can spike your blood sugar levels due to faster absorption.
If you check out the label on cartons of soy, almond, rice or coconut milk, you'll likely find that sugar, and in some cases several grams of sugar, has been added for taste. The problem with added sugar? It adds calories to your day without adding any nutritional benefits.
Plain milk contains, on average, about 5g/100mL of naturally occurring sugar (lactose). Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks.
Latest research reveals that skimmed milk may not necessarily be the healthiest option. Yes, it's lower in fat and calories than whole milk, and marginally higher in calcium, but some experts suggest that the saturated fat in dairy may not be a problem in terms of heart health.
Dr. Gundry recommends non-dairy alternatives like unsweetened coconut milk or hemp milk, and for dairy, A2 milk from goats, sheep, or specific cows (like Guernsey) that lack the A1 casein protein, all to avoid lectins and support gut health, viewing almond milk as a less ideal C-tier option and strongly cautioning against oat milk, per his {platform and {video content https://www.youtube.com/shorts/QAVMEzqc3yI}}.
Rich in Minerals
Skimmed milk is rich in essential minerals such as selenium, phosphorous, magnesium, potassium, zinc, and calcium. Potassium helps in the proper regulation of blood pressure and heart function. Whereas, calcium we know helps build strong bones and teeth.
Dr Mosley said: "I switched from full-fat milk to skimmed in the 1980s, amid fears that saturated fat could impact my heart health and my waistline. The trouble was, I found skimmed milk (which is about 0.3 per cent fat) so watery I couldn't stomach it, so chose semi-skimmed (1.6 per cent fat) instead.
As mentioned, recent evidence suggests that the benefits of incorporating whole milk into a balanced diet can 'include a lower risk of obesity and type 2 diabetes', and that contrary to older research, likely 'doesn't increase the risk of cardiovascular disease'.
The downside of skim milk is that if you're not eating enough healthy fats (like olive oil, salmon, and avocado), you might have trouble absorbing fat-soluble vitamins found in the milk. You might also feel hungrier sooner as the fat in milk can help you feel full.
Overall, the most successful techniques for sugar reduction in dairy foods involve replacing sugar with nonnutritive sweeteners, whether natural or artificial, because these provide the sweet taste desired by consumers without added calories. Direct reduction of sugar and lactose hydrolysis methods also show promise.
The 2015-2020 Dietary Guidelines for Americans and the American Heart Association both suggested consuming low fat or non-fat dairy products to reduce both calorie and saturated fat intake, which could improve heart health (2).
Unsweetened almond milk has the least amount of sugar of all the milk options out there, clocking in at less than 2 grams of sugar per cup. If keeping an eye on your sugar intake is one of your nutrition goals, unsweetened almond milk is your best bet.
Summary. Dairy milks typically have the most nutritional value. Among the plant options, soy milk comes closest to the nutritional profile of cow's and goat's milks. Many plant-based milks are lower in saturated fat and calories than cow's milk.
Spotting the red flags
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Avoid sugary drinks whenever possible because not only can they raise blood sugar levels, but they can also contribute many calories to the recommended daily calorie intake.
Health organisations around the world, including the NHS, agree there's no need to avoid or limit the type of sugar found naturally in milk as it's not harmful to health. Quite simply, you don't need to worry about the natural sugars in plain milk.
Gen Z isn't drinking as much milk due to health concerns (lactose intolerance, acne), ethical/environmental worries about dairy farming, the influence of social media promoting alternatives, increased awareness of dairy's downsides, and a desire for healthier, more personalized options like plant-based milks, though they still enjoy other dairy products like cheese and yogurt. They question traditional health advice and are swayed by peer culture and eco-consciousness, leading them toward alternatives for taste, values, and lifestyle fit.
As part of its natural composition, all plain milk contains a naturally occurring sugar called lactose and this is the sugar you will see on the nutrition information panel.