For years, whole milk has been a staple in many households. However, in recent times, lean milk has become a popular alternative. The choice between these two types of milk can be daunting, especially when it comes to determining which is healthier.

In this article, we will compare and contrast these two types of milk to determine which is the healthier option.

What is whole milk?

Whole milk is milk that still contains its natural fat content. According to the United States Department of Agriculture (USDA), whole milk contains approximately 3.25% milk fat.

What is lean milk?

Lean milk is a term used to describe milk that has had some or all of its fat removed. Generally, skim milk is considered lean milk and contains less than 0.5% milk fat. Low-fat milk, on the other hand, contains between 0.5% to 2% milk fat.

Nutritional Value

The nutritional value of milk varies depending on the type of milk and brand. However, when comparing whole milk and lean milk, there are distinct differences in terms of their nutritional value.

Whole Milk

Whole milk is higher in calories and fat than lean milk. According to the USDA, one cup of whole milk contains 149 calories, 8 grams of fat (5 grams saturated fat), and 12 grams of carbohydrates (sugar).

The high fat content in whole milk makes it a good source of vitamin D, calcium, and vitamin A. Whole milk contains approximately 30% of the recommended daily intake of calcium.

In a study published in The American Journal of Clinical Nutrition, researchers found that consuming high-fat dairy products, such as whole milk, could lower the risk of type 2 diabetes.

The study concluded that this could be due to the presence of monounsaturated and saturated fatty acids in high-fat dairy products.

Lean Milk

Lean milk is significantly lower in calories and fat than whole milk. According to the USDA, one cup of skim milk contains 83 calories, less than 1 gram of fat, and 12 grams of carbohydrates (sugar).

Skim milk is also a good source of calcium and vitamin D but does not contain the vitamin A that is found in whole milk.

A study published in The Journal of Nutrition found that consuming low-fat dairy products, such as skim milk, could lower the risk of hypertension.

The study concluded that the health benefits are likely due to the presence of calcium and magnesium in low-fat dairy products.

The Verdict

When it comes to determining which is healthier, there is no clear winner. Both whole milk and lean milk have their unique nutritional benefits and drawbacks. Your choice of milk should depend on your personal health goals.

If your goal is weight loss, lean milk is a better option than whole milk as it is lower in calories and fat. However, if you are trying to gain weight or maintain your current weight, whole milk is a good option due to its higher calorie content.

Furthermore, if you have a health condition that requires you to limit your fat intake, lean milk is the better option. If you are looking to increase your consumption of vitamin A, then whole milk is a better option.

Conclusion

Both whole milk and lean milk have their unique nutritional benefits and drawbacks. Ultimately, the choice between the two will depend on your individual health goals and needs.