Milk has long been a staple in our diet, but the debate over which type is better for heart health—whole milk or low-fat/non-fat milk—has persisted for decades. Official dietary guidelines previously focused on reducing saturated fats, placing full-fat dairy products under scrutiny. However, recent research has started to challenge this perspective.
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Comparing Whole Milk and Low-Fat Milk
Composition: One cup of whole milk contains about 5 grams of saturated fat and 149 calories. Non-fat milk contains virtually no saturated fat and only 91 calories.
Nutritional Value: Both provide the same amount of protein (8 grams), calcium (300 mg), and other essential nutrients.
The Debate and New Research
It was previously believed that saturated fats in whole milk increased the risk of heart disease, leading to the removal of whole milk from U.S. schools in 2012.
Recent studies, however, suggest that full-fat dairy may not be as harmful as once thought. Nutrition experts note that the fats in milk differ from other saturated fats found in processed meats or hydrogenated oils, making their impact on heart health less concerning.
Bottom Line: Which Should You Choose?
Whole Milk: May be a better option for individuals without weight or heart issues who enjoy its rich taste and longer-lasting satiety.
Low-Fat or Non-Fat Milk: Better suited for those looking to reduce calories or fat intake.
Ultimately, the choice is less about milk itself and more about your overall diet. If you choose whole milk, it is advisable to limit other sources of saturated fat, such as processed meats. In any case, milk—regardless of type—remains an important source of protein and calcium.
Source: Very Well Health
