Skim Milk Myths Debunked

January 3, 2023

There is a lot of conflicting information on dairy out there. Is it good for you or bad? Which kind of milk is the healthiest? Should people even be drinking cow’s milk? For years, skim milk has been considered to be one of the healthiest dairy products, but even that has been called into question. 

Skim milk

What is Skim Milk?

Cow’s milk comes in a few varieties that differ in how much fat they contain. Milk fat content is measured as a percentage of the total liquid (by weight). Whole milk is about 3.25 percent milk fat, low fat milk is 1 percent milk fat, and skim milk is less than 0.5 percent milk fat. According to the USDA, 1 cup of skim milk contains about 0.2 grams of fat, while whole milk can contain nearly 8 grams per cup.1

Facts About Skim Milk

How healthy is skim milk really? Let’s go over a few facts about skim milk.

For years, people have believed that whole milk contributes to heart disease, weight gain, and metabolic syndrome. This is because whole milk is high in saturated fat, a kind of fat that is also found in red meat. Eating a lot of saturated fat has been found to contribute to high blood pressure and high cholesterol.2 Skim milk is much lower in saturated fat, so it is considered a healthier choice for those at risk for developing these conditions. However, recent research seems to suggest whole milk might actually not be that bad for you because the saturated fat found in dairy products is different from the saturated fat that is in red meat. There is mixed evidence suggesting that drinking whole milk will lead to these conditions.2,3

There are some misconceptions about the vitamin content of skim milk compared to whole milk. Whole milk naturally contains more vitamin D, an essential nutrient that helps your body absorb calcium.1,4 Vitamin D is fat-soluble, so it is thought that since whole milk has more fat, you are able to absorb more vitamin D from drinking whole milk than from drinking skim milk. But, manufacturers often fortify skim milk with vitamin D to avoid this problem.1

Skim milk is the lowest in calories of the types of dairy milk – it contains just over half of the amount of calories as whole milk. But, skim milk is still high in calcium and protein, which makes it very nutrient-dense.1 So if you’re following a low-calorie diet, skim milk is the best choice for getting these nutrients.

The Verdict

Skim milk isn’t bad for you – it just might not be so much healthier than whole milk as we used to think. However, depending on your dietary needs, skim milk still might be the best choice. Skim milk is nutrient-dense and low in calories and is a better choice for anyone who is following a low-fat or weight loss diet. If you can’t tolerate dairy, there are plenty of plant-based milks to choose from!

For more information on healthy food choices, check out the tags at the bottom of this article! Also, take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. USDA. U.S. Department of Agriculture. FoodData central. Published October 2022. Accessed April 19, 2023. https://fdc.nal.usda.gov/index.html
  2. Maki KC, Dicklin MR, Kirkpatrick CF. Saturated fats and cardiovascular health: Current evidence and controversies. J Clin Lipidol. 2021;15(6):765-772. doi:10.1016/j.jacl.2021.09.049
  3. Praagman J, Vissers LET, Mulligan AA, et al. Consumption of individual saturated fatty acids and the risk of myocardial infarction in a UK and a Danish cohort. Int J Cardiol. 2019;279:18-26. doi:10.1016/j.ijcard.2018.10.064
  4. Vitamin D. Nih.gov. Accessed April 19, 2023. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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