Sales of full-fat cow’s milk have been on the rise, while the demand for semi-skimmed milk has shown a noticeable decline. But when considering health, which milk variant should be deemed healthiest? As the British Dietetic Association’s Nichola Ludlam-Raine suggests, the answer varies depending on individual health requirements.
Full-fat milk contains more calories and saturated fat than its semi-skimmed or skimmed counterparts, which can be advantageous for those in need of higher energy intake or looking for better satiety. However, for individuals managing weight or cardiovascular concerns, semi-skimmed or skimmed milk could be a better option, as both offer similar essential nutrients but with fewer calories and reduced saturated fat.
Interestingly, the saturated fat found in milk may not affect the body in the same way as that in other high-fat foods like butter or fatty meats. Ludlam-Raine explains that some research indicates that the bioactive compounds in dairy, such as calcium and protein, may counterbalance some of the potentially harmful effects of saturated fat on cholesterol levels. Nonetheless, current health guidelines still emphasize prioritizing unsaturated fats for optimal heart health.
When it comes to calcium content, there is little difference between full-fat, semi-skimmed, and skimmed milk. Calcium, which is crucial for bone health, is present in the water portion of milk, not the fat. All three types of milk are excellent sources of calcium and iodine, vital nutrients for bone development and overall health.
Professor Tom Sanders of King’s College London notes that while semi-skimmed milk contains only half the vitamin A of full-fat milk, this is not significant, especially in the UK, where vitamin A deficiency is rare.
Regarding processing, Ludlam-Raine clarifies that the term “processing” can be misleading. While some people avoid ultra-processed foods for health reasons, the process of skimming milk is a simple, mechanical procedure that doesn’t make it ultra-processed. Most milk varieties, including full-fat and skimmed milk, undergo minimal processing, such as pasteurization, to ensure safety and health benefits. The only type of milk categorized as ultra-processed is sweetened condensed milk.
Ultimately, the choice between full-fat, semi-skimmed, or skimmed milk depends on personal health goals. Ludlam-Raine emphasizes the importance of focusing on overall dietary patterns rather than singling out individual food items or nutrients. As Sanders points out, full-fat milk is ideal for frothy coffee or homemade yogurt, yet there are no significant health reasons to switch from semi-skimmed to full-fat milk. Making this change would likely increase saturated fat intake and overall calorie consumption, which may not align with health goals for weight management or heart health.
In conclusion, the healthiest milk option largely depends on individual nutritional needs and health considerations. Whether you prefer full-fat, semi-skimmed, or skimmed milk, all provide essential nutrients, and moderation remains key.
