Health Tips

Skim Milk or Full Cream Milk?

Milk has been consumed for thousands of years as it is a good source of protein and micronutrients. The difference between skim and full cream milk lies in its fat content. Full cream milk has almost all the fat present from fresh milk while skimmed milk only contain averagely less than 0.5% of the total fat. We will look at the benefits of both forms of milk available. 

Benefits of skim milk

1. Lower calorie count - Fat has the highest amount of calories among all other nutrients therefore removing fat would naturally decrease the calorie content. 

2. Lesser amount of fat - Good for patients with high cholesterol

Benefits of full cream milk

Studies show that: 

1. People who consume whole milk are less likely to gain weight over a period of time

• Even when you are losing weight, this might be a good option as it helps you feel fuller for a longer period of time

• Studies show that the Body Mass Index (BMI) increased in both men and women who took skimmed milk

• 

• 2. People who consume whole milk are less likely to get metabolic syndrome

  • • Studies show that abdominal obesity is inversely associated with dairy fat intake whereby abdominal obesity is the most unfavorable type of obesity as it increases one’s risk of metabolic syndrome

    • Metabolic syndrome, as the name suggests is a group of medical problems that are linked together. Metabolic syndrome increases one’s risk of heart attack, stroke and diabetes. 

    • The 5 criteria of metabolic syndrome are:

      1. increased blood pressure (greater than 130/85 mmHg)

      2. high blood sugar levels (insulin resistance)

      3. excess fat around the waist

      4. high triglyceride levels

      5. low levels of good cholesterol, or HDL

3. Helps with the absorption of fat soluble vitamins (which is every other vitamin except Vitamin B & C)

Take home message:

The myth that skimmed milk is better than whole milk is not true.

Although studies show that whole milk is better in terms of nutrients and weight management, it is not wrong to have a preference of skimmed milk. After all, it is all about knowing and managing our intake. 

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Reference :

1. https://www.healthline.com/nutrition/whole-vs-skim-milk#section1

2. https://www.ncbi.nlm.nih.gov/pubmed/22810464

3. https://watermark.silverchair.com/ajcn118406.pdf

4. https://www.broadsheet.com.au/national/food-and-drink/article/milk-skim-or-full-cream?fbclid=IwAR1GfC_7ruQ67FJ4vgUp9lRJEGHEhpfufnPyNbUcC5PiJbZaUI3Zh9Rwvs0

5. https://www.healthline.com/health/metabolic-syndrome#risk-factors

Picture credit:

1. https://www.frieslandcampinainstitute.com/uk/dairy/milk/difference-full-fat-skimmed-dairy/

2. https://milklife.com/articles/nutrition/types-of-dairy-milk

3. https://www.thestar.com.my/lifestyle/health/2019/10/10/vitagen-healthy-weight-range

4. https://jamestownspine.com/metabolic-syndrome/

Written By

Dr. Jessamine Chong Sze Lynn

Reviewed By

Doc2us Medical Board