Whole Or Skimmed Dairy Products: Which To Choose?
For a long time it was believed that skimmed dairy products were healthier, because whole dairy products were believed to make you fat and were responsible for cardiovascular disease due to the amount of fat they contained. However, more and more studies disprove this belief. In this article we will find out whether it is better to consume whole or skimmed dairy products.
Whole or skimmed dairy products?
Whole dairy products have always had a bad reputation, and this is due to two factors:
- Calories : whole dairy products contain more calories than skimmed (ie fat-free) ones, since fats are the macronutrients that provide the most calories. Eliminating these fats is simple. The concept seems logical: fewer calories, lower risk of obesity.
- Saturated fats : saturated fats have always been known as “bad” fats, because they are responsible for certain diseases, such as diabetes and cardiovascular diseases. For this reason, eliminating them is good. By eliminating fat, however, we will also eliminate most of the fat-soluble vitamins A, D and E. As well as some of the minerals.
There are numerous studies conducted to understand whether whole dairy products really make you fat or if, on the contrary, they contribute to the improvement of general well-being. Below we talk about some research on this.
Weight and dairy products
In a study published in The American Journal of Nutrition , the differences in weight between those who consumed whole dairy products and those who, on the other hand, were skimmed. The results showed that the group that consumed more whole dairy products had an 8% lower risk of suffering from overweight and obesity.
This article argues that high consumption of dairy fat is associated with a lower risk of visceral and cardiovascular obesity; at the same time, low consumption of milk-derived fat has been associated with an increased risk of visceral obesity.
Health and dairy products
Most of these studies show no difference between whole and skimmed dairy products, or even indicate better results when it comes to whole dairy products. In fact, whole dairy products can improve the state of some diseases, such as:
- Type 2 diabetes.
- Cardiovascular diseases.
- Metabolic syndrome.
- Hypertension.
- Colorectal cancer.
And for children, are whole or skimmed dairy products better?
IS It is important that children consume whole dairy products, given that, as we said, an important portion of vitamins and minerals is lost in skimmed ones. In a study of 2,745 children, it was found that the consumption of whole milk is associated with higher concentrations of vitamin D in the blood and a lower muscle mass index.
IS it must be specified that these whole dairy products must be free of added sugars, given that for the child population there is a wide range of dairy products to which a large amount of sugars and preservatives are added, which are counterproductive.
Concluding remarks
By and large, each case is unique, as dairy products are not the main cause of overweight or obesity. If whole milk weighs you down, you can opt for semi-skimmed milk. This also applies if you consume multiple glasses of milk throughout the day.
If, on the other hand, you have to follow a low-fat diet for a specific reason, skim dairy products may be more suitable. Even if you play sports afterwards. Summing up, some crucial aspects must be kept in mind:
- Not all fats are bad, but you need to know where they come from. As we have seen, saturated fat in milk does not contribute to obesity or cardiovascular disease.
- Whole dairy products, thanks to their fat content, help you feel fuller, which causes us to eat less throughout the day.
- Skimmed dairy products are generally less flavorful, which is why they contain added sugar and are often consumed alongside refined grains. In other words, the amount of fat in them is reduced but other ingredients that are more harmful to health are added.
