Is Skimmed Milk Really Healthy? We Asked The Experts And Here’s What They Said
Captioning any food “healthy” or “unhealthy” requires a detailed discussion on each aspect. We will be discussing the following points before reaching to any conclusion.
Carbohydrates: The carbohydrate in skimmed milk is a disaccharide called “lactose” (milk sugar) which on digestion produces glucose and galactose. The galactose gets converted to glucose in the liver and then absorbed. Milk is the only source of galactose (monosaccharide).
Around 5 gm of carbohydrates are obtained by drinking 100 ml of skimmed.
Protein: Casein and Whey are the proteins present in milk. Skimmed milk provides around 3.5 gm of protein per 100 ml which promotes synthesis of essential amino acids. Essential amino acids are not produced by body hence a protein source must be included in a daily diet. Essential amino acids are vital for growth and development, increase of muscle mass and building up of immunity. So the proteins in milk are called as “first class protein or High biological value protein.
Fat: The biggest advantage of consuming skimmed milk is it provides very less amount of fat. The whole milk is predominant in saturated fat whereas skimmed milk provides with just 0.5 % of fat and cholesterol.
Merits of skimmed Milk
A research published in Journal of American College of Nutrition (1992) showed results of reduced serum cholesterol, blood pressure and triglyceride when supplemented the subjects with Skimmed Milk.
Demerits of Skimmed Milk
Research conducted in the year 2003 published in Biological Research provides recent information on oxysterol.
- What is skimmed milk?
- How it is produced?
- Nutritional facts of skimmed milk
- In which health condition skimmed milk is advisable?
- Skimmed Milk is advisable to which age group?
|Amount per 100 ml|
|Total Fat, g||0.1|
|Mono Unsaturated Fat, g||0|
|Poly Unsaturated Fat, g||0|
|Trans Fat, g||0|
|Total Carbohydrate, g||5|
|Added Sugar, g||0|
|Added Vitamin A, mcg||75|
|Added Vitamin D, mcg||0.5|
- The cholesterol in milk gets oxidised during the manufacturing process which leads to the formation of oxysterol.
- Processed milk and its product are the sources of oxysterol. It is potential cytotoxic (toxic to body cells), promotes the formation of atherosclerosis (blockage in blood vessels of the heart) and carcinogenic.
- Unoxidised cholesterol present in food is actually an antioxidant.
- The manufacturing process: Removal of fats from whole milk.
- Deficiency of fat: As vitamin A and D are fat-soluble. They require fat for its absorption. On consuming vitamin A and D in absence of fat. They are not made available to body cells leading to deficiencies.
- Apples, Citrus Fruits (orange, sweet lime, pineapple)
- Cruciferous vegetables like cabbage, broccoli, cauliflower/ Tomatoes
- Green tea
- Nuts like Almonds, Walnut. Sunflower and Safflower seeds
- BMI: More than 30
- Blood Pressure
- Elevated Cholesterol Levels
- Elevated Triglyceride levels
- Morbid Obesity
- Children and Adolescents: Use of Skimmed milk should be avoided in this age group. As fats are essential during the growth periods. As fats make up our hormones, helps in absorption of fat soluble vitamins. Whole milk is advisable to children and adolescents. Instead, fats from junk foods and ready to eat food must be avoided. As they provide trans- fats and high amount of sodium which are very dangerous to the human body.
- Adults with above-mentioned health conditions can consume skimmed milk for a stipulated period of time under the guidance of the nutritionist.
- Tags: Health