Which creamy liquid should you ultimately go for? Consider this your guide to all of your milk and not-milk options. Look for a carton that's unsweetened and be mindful that thickening agents, like carrageenan or xanthan gum, while probably harmless, are pretty under-researched. "Be wary of the added sugar and other ingredients,” Modell says. Here is a head-to-head comparison of these two milk. Plus, there are a few things to look out for in those plant-based milks. Skim milk provides the same calcium and protein as a regular cup of dairy milk, but it is far lower in fat. While you can use pretty much any of these milk and milk alternatives to lighten your coffee or soak your cereal, there are some subtle and not-so-subtle differences in taste, texture, and nutrition, you should know about, says dietitian Brittany Modell, RD, CDN, founder of Brittany Modell Nutrition and Wellness. Today, though? As more and more people ditch dairy for a plant-based diet, options abound.įrom all sorts of dairy milks (I saw half-percent milk the other day, I kid you not) to a seemingly endless array of plant-based “milks” made from oats, cashews, and everything in between, the selection is honestly a little overwhelming. I mean, half of what's in the dairy aisle these days isn't even dairy at all.īack in the day, you had just a few types of milk to choose from: whole milk, skim milk, and maybe soy for the hippies. You can follow her is how to get the benefits of dairy when you're lactose intolerant, plus this is what the 'low-fat' label actually means.If the dairy aisle could do the #10yearchallenge, it wouldn't even recognize itself. Melissa Meier is a Sydney-based Accredited Practising Dietitian. Two slices of hard cheese counts as a serve, too. One serve is equal to one cup of milk, three quarters of a cup of yoghurt or half a cup of soft cheese, like ricotta. If you’re between the ages of 19-50, you’re recommended to have two and a half serves of dairy a day. So, to get you up to speed, here’s what to aim for. After all, more than half of us don’t have enough calcium in our diet in the first place. Why you need to include dairyĪt the end of the day what’s important is that you actually have enough dairy (or alternatives) in your diet to get enough of that all-important calcium for strong bones and teeth. So, the recommendation still stands that we should be choosing reduced-fat dairy most of the time. If you eat balanced meals and snacks most of the time, a little bit of saturated fat from full cream dairy probably isn’t going to do any damage.īut the reality is that so many people could do with eating less saturated fat (FYI – it doesn’t just come from full fat dairy, but also fatty and processed meat, biscuits and pastries, for example). Of course, the context of the rest of your diet is important when choosing the right type of milk for you. One cup of full cream milk has 12g sugar, whereas one cup of skim milk has 12.3g of sugar – and trust me, that extra 0.3g of natural sugar is nothing to worry about. To convince you even more, here’s the nutritional breakdown. It’s simply the natural sugar found in milk called lactose. That tiny bit of extra milk brings with it a tiny amount of extra sugar, but this sugar is nothing to fear. If you remove those 4 grams of fat, you need to add in more milk to bring the volume back up to 100ml. Picture this: 100mls of full cream milk has about 4 grams of fat. Contrary to what you probably think, skim milk does not have the mountains of sugar that most people think it does. Search the database of over 200,000 foods. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Something that I’m asked about regularly (like every. Nutrition Comparison of Whole Milk vs Low-Fat Milk 2 vs Skim Milk. Nonetheless, more research is needed to confirm this. But, there has been new research suggesting that the fat from dairy does not have the same detrimental effect as saturated fat from, say, pastries. To get you up to speed, it can raise the ‘bad’ LDL cholesterol and lead to a buildup of plaque in your arteries. What’s more, saturated fat is bad for the health of your heart. full creamįor a quick comparison, one cup (250mls) of full cream milk has roughly 720 kilojoules (or 170 calories) and 5.6g sat fat, whereas a cup of skim milk has 370 kilojoules (90 calories) and 0.2g sat fat.Īs you can tell, having reduced-fat dairy is a good idea with your waistline in mind – particularly if you’re drinking a lot of it because all of those calories can really add up. While a lot of people are opting for what they feel is a more ‘natural’ option, you can rest assured that there is absolutely nothing wrong with having a reduced-fat variety. If you’ve recently ditched skim milk in your morning cup of Joe and are back on the full-fat bandwagon, it’s time to think again.
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