When it comes to milk, there are different choices available at the grocery store ranging from whole milk to low fat milk. This article explores the comparison of whole milk and low fat milk for heart health.
What is Whole Milk?
Whole milk is milk that has not been altered in any way to remove the fat content. It is also known as full cream milk and contains about 3.25% milkfat. It is a rich source of calcium and Vitamin D.
What is Low Fat Milk?
Low fat milk is milk that has had some of the fat content removed. It typically contains either 2% or 1% milkfat. It is also available in fat-free or skim milk options that contain 0% milkfat.
Low fat milk contains the same nutrients as whole milk, but with fewer calories and less saturated fat.
Comparing Nutritional Value of Whole Milk and Low Fat Milk
Here is a comparison of the nutritional value of whole milk and low fat milk per 1 cup serving size:.
| Nutrient | Whole Milk | 2% Low Fat Milk | 1% Low Fat Milk | Skim Milk |
|---|---|---|---|---|
| Calories | 149 | 122 | 102 | 83 |
| Protein (g) | 8 | 8 | 8 | 8 |
| Total Fat (g) | 8 | 5 | 3 | 0 |
| Saturated Fat (g) | 5 | 3 | 2 | 0 |
| Cholesterol (mg) | 24 | 20 | 13 | 5 |
| Calcium (mg) | 276 | 276 | 276 | 293 |
| Vitamin D (IU) | 124 | 124 | 124 | 125 |
Does Fat Content Affect Heart Health?
The fat content in milk affects heart health. Saturated fat is known to increase the level of bad cholesterol (LDL) in the blood, which in turn increases the risk of heart disease. Whole milk contains more saturated fat than low fat milk.
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Heart Health: Which is Better – Whole Milk or Low Fat Milk?
One cup of whole milk contains 5 grams of saturated fat while 2% low fat milk contains 3 grams of saturated fat. Low fat milk is, therefore, a better option for heart health.
Does Calcium and Vitamin D Affect Heart Health?
Calcium is important for heart health. A diet rich in calcium has been linked to a lower risk of developing heart disease. Milk is a good source of calcium. One cup of whole milk contains 276 milligrams of calcium.
Low fat milk has the same amount of calcium as whole milk. Vitamin D is also important for heart health. It helps the body absorb calcium effectively. Milk is fortified with Vitamin D.
Bottom Line
When it comes to heart health, low fat milk is a better option than whole milk as it contains less saturated fat. However, both whole milk and low fat milk provide the same amount of calcium and Vitamin D, which are important for heart health.
If you enjoy the taste of whole milk, you can still incorporate it into your diet in moderation.
