Whole milk or low-fat milk?

Choosing between whole milk and low-fat milk – how does this affect cardiovascular health?

People buy various kinds of milk at a supermarket in Ho Chi Minh City - Photo: TU TRUNG

In the supermarket that morning, many people lingered at the milk aisle. On the shelves, cartons of whole milk and low-fat milk were neatly arranged side by side. Some chose low-fat milk believing it was better for their heart. Others preferred the rich, creamy, sweet taste of whole milk, saying, "That's the most satisfying way to drink it."

Which is the right choice for your health?

Cardiovascular impact: not as significant as previously thought.

For decades, nutritional guidelines have often encouraged the use of low-fat or skim milk instead of whole milk, which is high in saturated fat and generally considered "unhealthy." In 2012, whole milk was even removed from school menus in the US.

However, U.S. Health Secretary Robert F. Kennedy Jr. recently expressed a desire to reintroduce whole milk. The Make America Healthy Again report suggests that whole milk is a rich source of calcium, vitamin D, and essential fatty acids.

A diet high in saturated fat can increase LDL cholesterol ("bad cholesterol"), contributing to heart disease and stroke. One cup of whole milk (240ml) contains about 5g of saturated fat, while skim milk contains almost none. For a 2,000 calorie/day diet, the recommended maximum intake of saturated fat is 13g.

For this reason, many people limit their intake of whole milk. However, recent studies show that neither whole milk nor low-fat milk significantly increases or decreases the risk of heart disease.

"This doesn't mean whole milk is better than low-fat milk, but rather that it's not as harmful as other forms of saturated fat in the diet. Whole milk may even offer some other health benefits," says nutritionist Bethany Doerfler (Northwestern Medicine Institute for Digestive Health, USA).

Not all saturated fats are the same.

Saturated fats are found in many common foods such as bacon, steak, french fries, ice cream, butter, cheese, and coconut oil. However, not all types affect the body in the same way.

"Milk and dairy products contain high levels of short-chain and medium-chain fatty acids—different from the saturated fats commonly found in meat," explains nutritionist Caroline West Passerrello, spokesperson for the American Academy of Nutrition and Dietetics.

Conversely, long-chain saturated fatty acids—common in processed meats and fatty meats—are more strongly linked to cardiovascular disease. "New evidence suggests that full-fat dairy products like milk, yogurt, or cheese don't increase the risk of heart disease as much as butter or fatty meats," Passerrello added.

Different in calories, similar in nutritional value.

Another factor that leads many people to choose low-fat milk is the calorie count. A cup of whole milk (240ml) has about 149 calories, while skim milk has only 91 calories.

"Whole milk can provide about 40-50 more calories per serving. For those who drink milk multiple times a day, tracking total calorie intake is important," Doerfler noted.

However, aside from differences in fat and calories, both types of milk are similar in terms of nutrition: each cup provides approximately 300mg of calcium and 8g of protein – essential nutrients for healthy bones and muscles.

Which one should I choose?

The decision of whether to choose whole milk or low-fat milk depends on nutritional needs and personal preference. If you enjoy the rich, creamy taste, you can choose whole milk, while adjusting portion sizes and limiting other high-calorie foods.

"Dairy products are not only rich in calories and fat, but also contain many nutrients such as protein, calcium, and phosphorus – which help regulate blood pressure and provide many health benefits when consumed in moderation," Doerfler emphasized.

If you want to limit saturated fat from whole milk, replace it with healthier fats such as olive oil, seafood, avocados, or pumpkin seeds. Research shows that this substitution is key to reducing the risk of cardiovascular disease.

Tips for choosing milk

1. Read the nutrition label: Check the calorie, fat, and calcium content on the packaging to choose the right product.

2. Choose according to your lifestyle: If you are very active, you may be more comfortable with whole milk. If you want to control your weight, low-fat milk is a suitable choice.

3. Diversify your nutritional sources: Regardless of which type you choose, combine it with foods rich in fiber, healthy fats, and protein for a more balanced meal.

MSc. Dr. Ngo Le Bao Ngoc

Source: https://tuoitre.vn/sua-nguyen-kem-hay-sua-it-beo-20260407132448637.htm