For scientific weight loss, besides exercise, dietary management is equally important, and a proper supply of nutrients is indispensable. Milk and dairy products are rich in nutrients, easily digested and absorbed, and provide the body with high-quality protein, vitamin A, B vitamins, and calcium, among other nutrients.
Therefore, how to drink milk correctly becomes a crucial question: Should I choose whole milk or skim milk? Should I remove the skin from hot milk? It's time to update our milk knowledge; this article might surprise you with the truth about milk fat.
Question 1: I want to lose weight, should I not drink whole milk?
Answer: Whole milk, low-fat milk, and skim milk have similar protein and carbohydrate content; the main difference lies in their fat content. Whole milk has about twice the fat content of low-fat milk, while skim milk contains almost no fat.
It's important to note that during the milk skimming process, in addition to reducing the fat content, the content of fat-soluble vitamins (such as vitamins A, D, and E) is also reduced. Therefore, for overweight or obese individuals, low-fat or skim milk is a better choice to reduce fat intake. For those without lactose intolerance and within a normal weight range, whole milk is recommended to ensure a more comprehensive intake of fat-soluble vitamins.
Question 2: Should the milk skin on hot milk be removed?
Answer: After milk is heated and cooled, a layer of milk skin often forms on the surface. Its main component is fat. Many people remove this skin to avoid weight gain, but this is not recommended—while reducing fat intake, it also results in the loss of fat-soluble vitamins. Therefore, unless there are strict low-fat dietary requirements (such as a doctor's explicit recommendation), it is generally not advisable to deliberately remove the milk skin.
Question 3: How can people trying to lose weight choose healthy milk?
Answer: When choosing milk, the key is to look at the "ingredients list" on the food label. Different types of dairy products have significantly different ingredient lists.
1. Fresh milk/pure milk: The ingredient list only lists "raw milk," with no other added ingredients. It has purer nutrition and is the first choice for people trying to lose weight. 2. Modified Milk: The ingredient list begins with "raw milk," but other food additives (such as sugar, thickeners, etc.) will be listed afterward. Pay attention to the content of these added ingredients.
3. Milk-containing Beverages: The first ingredient listed is usually "water," followed by "sugar," and then "milk" or "milk powder." These beverages have a lower milk content and a higher sugar content, so choose them with caution if you are trying to lose weight.
Therefore, the next time you stand in front of the dairy shelf, you can make a more informed choice: If you don't have special dietary requirements and are managing your weight healthily, a glass of rich whole milk might be a wiser choice than skim milk—it provides richer nutrition and helps you take another step towards your health goals. Choose UHT milk that clearly states "raw milk" on the label for better quality assurance.
Starting today, try to accept the natural fats in milk and enjoy its full flavor and nutrition!
