Remember when your mother sent you to the store to pick up a container of milk? These days, that errand wouldn’t be so simple. As I’m sure you’ve noticed, the “milk” section of the supermarket is exploding with new products, so it can be confusing to know exactly what’s in the products on the shelves. Buyer beware: Although many products use the word “milk” in their descriptions, not all “milks” are alike. In fact, many of these items are not at all like the milk we grew up with.
[Read: Which Type of Milk Is Healthiest?]
Even dairy milk comes in many forms, including whole, 2 percent, 1 percent and skim. Our Dietary Guidelines for Americans have consistently suggested that we choose skim or 1 percent low-fat milk to help prevent cardiovascular disease and to keep body weight in check. But recent media headlines have highlighted the debate about how it might be smart to put whole milk in your cart. Stories have surfaced questioning whether cardiovascular disease and Type 2 diabetes are linked with the saturated fat content of our diets. This controversy has spilled over into the milk industry, further confusing consumers. If you’re among the 96 percent of Americans who have milk in their refrigerators, here’s a few tips about how to decide which beverage to buy:
1. Know the difference.
The fundamental difference between skim and whole milk is that skim milk provides the same nutritional value as whole milk, just without the fat. Specially, an 8-ounce serving of skim milk contains 80 calories and 0.5 grams of fat, while a same-sized glass of whole milk contains 150 calories and 8 grams of fat, 5 of which are saturated. They both contain the same amount of carbohydrates, sugar, protein, calcium and vitamin D.
[See: 7 Ways to Get Calcium Beyond Milk.]
2. Understand whole milk’s benefits.
Science aside, surveys have shown that taste rules when it comes to why we choose the foods and beverages we consume. I have counseled countless people who say they don’t drink milk because they don’t like the taste, but when they try whole milk or full-fat Greek yogurt, their palates enjoy the products’ richness and their bodies benefit from the abundance of essential nutrients. If there are no health-related reasons why these people should be skimming the fat on their milk, then the addition of whole milk products to their diets could boost their nutrient intakes, particularly if they’re growing children. Milk is a good source of protein, which helps you feel fuller longer, and it provides calcium, vitamin D and phosphorus to protect bones. As a well-rounded and satisfying beverage, it could also halt the temptation to reach for a less-healthy snack.
3. Look at the whole story.
Recent research has shown that saturated fat may not be as harmful as believed in the past; however, that doesn’t make it beneficial or a health food. Just because something isn’t bad for you doesn’t mean that it’s good for you — especially if it’s consumed in uncontrolled portion sizes.
4. Ditch fat phobia.
We live in a nation that fears fat. In the 1980s, fat and cholesterol in food were treated as if they were toxic. This lead to a surge in products wearing “fat-free” food labels and, even though these foods were often higher in sugar and similar in calories to the originals, they still flew off supermarket shelves. But fat isn’t a nutrient to be afraid of — we just need to know where it resides and how to balance it. If you enjoy a handful of nuts for a snack, a sliced avocado on your salad and you grill your veggies in olive oil, then you may want to stick with skim or low-fat milk since you already have several sources of fat in your diet. Although the plant sources of fat mentioned are not high in saturated fat, they still contain fat that needs to be considered when evaluating your overall intake.
5. Know who you are.
Again, skim milk has the same rich nutrient profile as whole milk with almost half the calories. If you have a family history of heart disease, have been diagnosed with heart problems or are overweight or obese, you may benefit from choosing skim or low-fat versions of milk.
6. Know your sugars.
Though cow’s milk does contain sugar, it’s not the same as added sugar that comes from a sugar bowl — milk sugar is from lactose, a natural source. Unfortunately, our current food labels don’t distinguish between natural sources of sugar and those that are added by the manufacturers.
[See: ‘Healthy’ Foods You Shouldn’t Be Eating.]
The bottom line? As with any nutrition news, don’t make a hasty switch based upon several hot headlines. It’s important to consider the color of your milk carton in the context of your own body type and assess your particular health profile and medical needs. In other words: Think before you drink.
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Should You Start Drinking Whole Milk? originally appeared on usnews.com
