Fat free milk contains absolutely no fat and so it serves as a beneficial choice for people with all types of fitness goals. Fat free milk acts as a low calorie choice for those people who look for maintaining or losing weight. All of the carbohydrates found in fat free milk come from sugars. Conventionally, people had the choice to drink only dairy milk or whole milk, which even today undergoes only basic processing. Even after processing, the natural taste, appearance and the nutritional value of raw milk are almost maintained. When the milk undergoes processes, all the fat is removed from it. Depending on the degree of fat removal, the milk is called skim milk or fat free milk. Fat free milk contains 0% fat while skim milk contains around 0.5% fat.
Usually, skim milk is confused with fat free milk as many dairies label their products separately such as '1% Milk'(containing 1% fat) and '2% Milk'(containing 2% fat. Though, fat free milk contains no fat but it contains a variety of important vitamins and minerals that promote a large group of health benefits. Since people have become more conscious about the fat content in anything they consume, the dairies are following a new way of marketing, stressing on the words 'fat free'. Now, skim milk is also sold under the label of fat free milk.
Difference between Skim Milk and Fat Free Milk:
United States Department of Agriculture (U.S.D.A.) recognizes four types of milk which are differentiated on the basis of the amount of fat (cream or butterfat) present in them.
- Whole milk - Minimum fat - 3.25%
- 2% Milk - Reduced fat - 2.0 to 2.5%
- 1% Milk - Reduced fat - 1 to 1.5%
- Fat Free Milk - 0 to 0.5% Fat
From the above data, it is quite clear that fat free milk contains 0 to 0.5% fat while skim milk contains 1% milk or 2% milk. You can conclude that there is almost no difference between skim milk and fat free milk with the fat level differing by 0.5%. Fat free milk is definitely an important and healthier option for a weight loss program.
Nutritional Value of Fat Free Milk:
One cup serving of fat free milk has only around 90 calories. It will be shown by most nutritional labels that 4 of the total calories come from fat. This takes place because the lactose sugars that make up the beverage contain small amounts of lipids which do not get eliminated during the fat reduction process.
Resembling most other dairy milk varieties, the fat free milk contains an abundance of calcium, plus moderate to high levels of B Vitamins, Vitamin A and magnesium.
Health Benefits of Fat Free Milk:
50% of the suggested daily value for calcium can be obtained from one cup serving size of fat free milk. A mineral, calcium has a vital role in the formation of both teeth and bones in people of all ages. Other minerals like magnesium which also found in fat free milk helps in the absorption of calcium.
Fat free milk also contains moderate levels of protein per serving. One 8 oz glass of fat free milk supplies 8 grams of protein. Several B Vitamins naturally take place within the protein molecules. In metabolizing food molecules into energy, these nutrients play a vital role in combination. Muscle and nerve function is also regulated and promoted by B complex vitamins. This low calorie milk choice helps you to limit your daily intake of unnecessary sugars and fats.
- Fat-free milk may lower blood pressure:
Research from Harvard University has suggested that an increased intake of calcium and vitamin D from non-fat dairy could reduce the risk of developing high blood pressure. Additionally, reductions in the risk of hypertension were reported for both dietary calcium (13 per cent decrease) and dietary vitamin D (five per cent decrease). When the researchers considered supplemental calcium and vitamin D, the benefits were not found.
- Fat-free milk fights child obesity:
Drinking of fat free milk is useful for weight loss purpose because of increased fat metabolism that caused by high in take of Calcium to the tune of 1000 mg. to 1400 mg. Increased fat metabolism resulted into burning of fat in the body which is responsible for weight loss. As per the recommendations of health experts, children over the age of 2 should drink fat-free or 1 percent low-fat milk with the rest of their family.
- Fat free milk at breakfast helps feel fuller:
According to a new study, drinking fat free milk in place of a fruit drink in breakfast helps you to feel fuller; more satisfied and therefore ate fewer calories at lunch. The researchers revealed that milk’s protein content, the lactose or simply the thickness of the beverage may play a role in the satiety benefits.
Warnings for Fat Free Milk:
For lactose intolerant people, fat free milk does not serve as a feasible option. In place of this, these individuals pick alternative options like soy milk, which contains no traces of lactose. Due to the beneficial nutrients found in skim milk, it is the best choice if your body can tolerate lactose. Fat free milk should be consumed in restraint just like everything else.
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