Is defatted better or full fat better

The selection of skim milk and whole milk should be based on individual health needs, with main considerations including calorie intake, nutrient absorption, cardiovascular health, weight loss goals, and the needs of special populations.

1. Calorie difference:

Whole milk contains about 65 calories per 100 milliliters, while skim milk contains only about 35 calories. Choosing skim milk for weight loss individuals can reduce daily calorie intake by approximately 150-200 calories, equivalent to the energy expenditure of 20 minutes of jogging. But full fat milk has a stronger sense of satiety and helps control subsequent intake.

2. Nutritional composition:

Whole milk retains fat soluble vitamins A/D/E/K, and has a 20% higher calcium absorption rate than skim milk. Skimmed milk is artificially fortified with vitamin D, but lacks beneficial fatty acids such as conjugated linoleic acid. Children and pregnant women are advised to choose whole milk to ensure comprehensive nutrition.

3. Cardiovascular effects:

The saturated fat in whole milk may increase low-density lipoprotein by 3-5%. When patients with hypertension or hyperlipidemia consume more than 300ml of whole milk daily, their cardiovascular risk increases by 12%. But the latest research shows that branched chain fatty acids in milk fat may reduce the risk of diabetes.

4. Weight loss effect:

Choosing skim milk for short-term weight loss has a more significant effect, with an average weight loss of 0.8 kilograms over 3 months. However, long-term observation has found that the waist circumference growth of people who drink whole milk is slower, which may be related to the regulation of leptin secretion. Moderate intake of whole milk by sports enthusiasts can help with muscle synthesis.

5. Special populations:

Patients in the postoperative recovery period need whole milk to provide energy density, while lactose intolerant individuals can choose zero lactose whole milk. Type 2 diabetes patients are advised to choose skimmed milk, but it should be noted that the glycemic index of skimmed milk is 15% higher than that of full fat milk. Elderly people can alternate between drinking two types of supplements to supplement different nutrients. For ordinary healthy adults, it is recommended to make flexible choices based on their daily dietary structure. If sufficient amounts of healthy fat sources such as nuts and deep-sea fish have been consumed in daily diet, skim milk can be prioritized; If the diet is light or there is a lack of vitamin D, whole milk is a better choice. Drinking 200ml of whole milk within 30 minutes after exercise can promote protein absorption, while warm skim milk is more suitable for evening meals. Pay attention to the product label and avoid choosing dairy products that contain added sugar. The daily total intake of dairy products should be controlled at 300-500ml, and can be mixed with sugar free yogurt, low sodium cheese, and other diversified foods.