If you like dairy and milk and you’re worried about what you drink or eat, you’ve probably asked yourself which milk is healthy milk. We discover the most appropriate. While whole milk is conceived as a more complete and nutritious dairy (but can also be seen as a drink rich in fat, and therefore reviled), semi-skimmed milk as an intermediate option with less fat intake and just as complete and skimmed milk as an option for diets (but in reality would be “pure water with some milk”), it is likely that in many moments you have doubts about which option to choose, and which would be the most appropriate for Include in your breakfasts, snacks or dinners.
But before discovering which option would be more appropriate – or recommended – from a solely nutritional point of view, it is necessary to inquire a little more about what their main differences are. Especially so that, at least, you have it in mind at the moment you go back to the supermarket and you face the eternal doubt of what variety of dairy to choose.
Variety of milk to choose but which is healthy milk?
What are the differences between the different types of milk (Whole, semi-skimmed and skimmed)?
It is a type of milk much more consumed and popular than other varieties, although in recent years more maligned because of its higher fat content (especially in saturated fats).
Basically, it is fresh milk which has been subjected to an ultra-pasteurization process (UHT). This process consists of exposing the fresh milk for 2 to 4 seconds at a temperature that ranges from 135 to 140 ºC. Then it is quickly cooled, at temperatures that do not exceed 32 ºC.
From a nutritional point of view, it’s healthy milk than any other types. it tends to conserve all the nutritional properties found in fresh milk, such as proteins of high biological value, carbohydrates in the form of lactose, calcium, iodine, phosphorus, vitamin A, B12 and riboflavin … although it has an amount high in saturated fats. Specifically, 100 milliliters provide about 3.9 grams of fat.
It consists of whole milk, which is not only subjected to the process of ultra-pasteurization but is also subjected to a process by which part of its fat content is removed, although it maintains different amounts of fatty acids, fat-soluble vitamins and other compounds that we found in milk fat.
100 milliliters of semi-skimmed milk provides about 1.7 grams of fat.
It is whole healthy milk that has been subjected to a process of the almost complete elimination of fat content. From a nutritional point of view, it provides carbohydrates, proteins, vitamins and minerals, although fat-soluble vitamins are lost from the moment when the fat is removed from its composition (although they are then added again, being enriched).
100 milliliters of skimmed milk provides around 0.1 grams of fat.
Which milk would be healthy milk to choose from?
Once we take into account what are the main differences between the different types of milk that exist and that we can currently find in the supermarket, it is time to ask ourselves which option would be the most appropriate. Although this time and as happens in other circumstances, everything will depend on the time or stage of life in which we find ourselves.
The whole milk would only be recommended healthy milk during the stages of growth and development, given that it’s caloric intake – and fat content – is much greater and during this stage, it precisely fulfills this function. In addition, it is not adequate in case of follow-up of slimming diets, in people with obesity and overweight, or if they suffer from any type of cardiovascular disease.
However, right from the moment when the process of growth and development stops (which happens between 18 to 20 years of age), it is time to switch to semi-skimmed or skimmed milk, although with nuances.
For example, semi-skimmed milk would be advised in children with a tendency to overweight and obesity, provided that the pediatrician or infant nutritionist advises the replacement of whole milk by this one.
In fact, many nutritionists advise opting for semi-skimmed milk, but as long as their daily consumption is not high, since cow’s milk is especially rich in saturated fatty acids and their daily contribution must be below 10% of the contribution of daily fat.
While, skimmed milk, due to its low caloric content and its almost null fat intake, would be more advisable in people who follow a diet of weight loss or who suffer some type of cardiovascular problem.
The nutritive contribution in proteins, minerals and vitamins is practically identical in the three varieties of milks analyzed, so terms of healthy milk only varies with its fat content and with calories.