Whole milk vs Skim milk: Which type of milk is healthier for you?

If not a glass of milk, you may begin your day with a bowl of cereal or oats or porridge. One thing they have in common is that they all are incomplete without milk. If you are not lactose intolerant, you may find yourself debating whether you should consume whole milk or skim milk? Any person who wants to lose weight, will promptly say “skim milk”. It is the type of milk that has less calories and fat. But milk, in general, is known for consisting of many vitamins and minerals, including calcium and vitamin D, needed for proper functioning of our body. However, one type of milk may be healthier or better for you.

What is whole milk?

“Whole milk is a type of milk that retains its full fat content as it comes from the cow,” says dietician Shruti K Bhardwaj. It is minimally processed, meaning that after being pasteurised to kill bacteria, it is usually homogenised, a process that disperses the fat evenly throughout the liquid. Due to its fat content, this type of milk has a creamy texture along with rich flavour. No wonder why whole milk is a staple in many households and serves as a source of various nutrients.

Hundred grams of whole milk has the following nutrients, according to the U.S. Department of Agriculture:

• 60 calories
• 3.28 grams of protein
• 3.2 grams of fat
• 123 mg of calcium
• 150 mg of potassium
• 0.3 micrograms of vitamin K
• 0.05 mg of vitamin E
• 32 micrograms of vitamin A
• 12 mg of magnesium
• 1.1 micrograms of vitamin D

What is skim milk?

“Skim milk or fat-free milk is milk from which the fat has been mostly removed,” shares dietician Akshata Chavan. Like whole milk, skim milk is pasteurised and often homogenised. However, during the processing, the cream layer is skimmed off.

Hundred grams of skim milk has these nutrients, as per the USDA:

• 34 calories
• 3.43 grams of protein
• 132 mg of calcium
• 167 mg of potassium
• 12 mg of magnesium
• 0.058 mg of vitamin B-6
• 0.08 grams of fat
• 1.1 micrograms of vitamin D

Differences between whole milk and skim milk

There are not many, but a few differences between whole milk and skim milk –

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1. Nutrients

Whole milk and skim milk contain similar amounts of other nutrients like protein, calcium, and vitamins. They differ primarily in their fat content. While whole milk has 3.2 grams of fat, skim milk has only 0.08 grams of fat in 100 grams of milk.

2. Process

Whole milk is pasteurised, and sometimes homogenised, but the fat content remains mostly untouched. “The cream rises to the top, but is mixed in during homogenisation to create an even consistency,” says Bhardwaj. Skim milk is processed in a way to get rid of most of its fat. The process involves skimming off the cream layer that naturally rises to the top of unprocessed milk. It is also pasteurised and usually homogenised to ensure the remaining fat is evenly distributed.

3. Flavour

Whole milk has a rich, creamy taste due to its fat content that adds depth and a full-bodied texture to the milk. Skim milk has a lighter, more watery taste since most of the fat has been removed.

Is whole milk healthier than skim milk?

“Choosing between whole milk and skim milk depends on a person’s health needs and dietary goals,” says Chavan.

• Those looking to lose or manage weight, skim milk may be a better option, as it is lower in calories and fat.
• Whole milk provides essential nutrients, particularly fat-soluble vitamins and healthy fats. Consuming whole milk may have an association with a lower risk of metabolic syndrome, which may increase the risks of heart disease, and type 2 diabetes, according to research published in the British Journal of Nutrition in 2018.
• For people who need higher energy intake such as athletes or individuals with higher caloric needs, whole milk may be a better option.

What are the side effects of whole milk and skim milk?

“Whole milk, when consumed in moderation, generally does not cause significant side effects in most people,” says Bhardwaj. However, potential side effects include –

• Due to its higher calorie and fat content, excessive consumption of whole milk can lead to weight gain, particularly for those not burning enough calories through physical activity.
• Whole milk contains saturated fats, which according to the American Heart Association, can cause problems with cholesterol levels, and raise your risk of heart disease.
• Like all dairy products, whole milk contains lactose, a sugar that some people cannot digest properly. If you are lactose intolerant, you may experience symptoms like bloating, gas, and diarrhea.

Skim milk is also generally considered safe and healthy for most people, but there are potential drawbacks –

• Skim milk lacks the beneficial fats found in whole milk, which are important for the absorption of fat-soluble vitamins A, D, E, and K. This could mean reduced absorption of these vitamins for those who rely heavily on skim milk in their diet.
• Like whole milk, skim milk contains lactose, which can cause digestive discomfort in people who are lactose intolerant.

The amount of milk one should consume per day varies based on age, dietary needs, and individual preferences. Adults should drink three cups of milk in a day, as per research published in BMC Public Health in 2016.2

“If you consume other sources of calcium and vitamin D such as fortified plant-based milk, leafy greens, or supplements, you might not need as much milk,” says Bhardwaj.

Whole milk and skim milk can provide essential nutrients like calcium, protein, vitamin D, and potassium. The main difference is that whole milk has more fats than skim milk. Whether you choose whole milk or skim milk, it is all about moderation.