Is defatting better or low-fat better

The selection of skim and low-fat dairy products should be based on individual health needs and weight loss goals, with main considerations including calorie control requirements, absorption of fat soluble vitamins, maintenance of satiety, and adaptability to special populations.

1. Calorie difference:

Skimmed milk contains about 35 calories per 100 milliliters, low-fat milk contains about 46 calories, and whole milk contains about 64 calories. Choosing skim products during the early stages of weight loss can significantly reduce daily calorie intake, but long-term strict restriction of fat may affect metabolic regulation. Low fat milk retains some milk fat, making it more suitable for people who need to gradually control their diet.

2. Nutritional retention:

Milk fat carries fat soluble nutrients such as vitamins A, D, E, K, etc. Low fat milk retains about 50% of vitamin D. The defatting process will lose most of the fat soluble vitamins, which need to be supplemented through strengthening processes. Choosing low-fat milk for middle-aged and elderly people is more conducive to the synergistic absorption of calcium and vitamin D.

3. Duration of satiety:

The characteristic of fat delaying gastric emptying speed allows low-fat milk to maintain a sense of fullness for 2-3 hours, which is better than the 1-1.5 hours of skim milk. Office workers choosing low-fat milk with nuts for afternoon snacks can better suppress their desire for snacks. High protein skim Greek yogurt can be used as an alternative solution.

4. Metabolic effects:

Conjugated linoleic acid (CLA) in milk fat has a regulating effect on body fat, while low-fat milk retains some active ingredients. Low fat milk is helpful to stabilize postprandial blood sugar in patients with diabetes, while skim products are recommended for patients with severe hyperlipidemia.

5. Special needs:

During the growth and development period of children, an appropriate amount of milk fat is needed to support neural development. It is recommended to choose low-fat milk. Postpartum lactating women can choose skim milk to control calories, while supplementing essential fatty acids with fish oil. The fitness and muscle building population can alternate between using two types to adjust the ratio of macronutrients.

When making actual choices, one should check the nutrition label and compare it with the specific fat content. Some products labeled as "low-fat" actually have a fat content close to full fat milk. It is suggested to control the intake of dairy products at 300-500ml per day, which should be matched with vegetable protein drinks such as soybean milk. Skimmed milk is more suitable for making milkshakes and coffee blends during cooking, while low-fat milk used for baking can improve taste. Individuals with lactose intolerance can choose corresponding types of lactose free products to ensure nutritional intake and avoid gastrointestinal discomfort. Regularly conduct body fat percentage testing and dynamically adjust the selection of dairy product types based on periodic changes in body composition.