The Milk That Is Not Good For You
Coconut Milk is very similar to coconut oil. In order to create coconut oil, coconut meat is pressed into a fat. Coconut cream is the result of heating coconut meat in water. Diluted coconut cream is used in the manufacturing of the majority of products made using coconut milk.
Steer clear of coconut milk because it contains saturated fat, lots of it 5 grams per cup. Thats the same amount of saturated fat found in most fast food cheeseburgers.
Watch out for blends, too, like almond-coconut milk. They still have saturated fat, usually 1 to 2 grams per serving. On the Nutrition Facts label, you want to see 0 grams of saturated fat.
How Can You Protect Yourself From Oxidized Cholesterol
Finally, even if you eliminate all sources of oxidized cholesterol from your diet, youre still not completely protected. Remember that cholesterol also gets oxidized in your body. Perhaps the most important thing you can do to protect yourself is to eat your veggies.
Skim Milk Vs Whole Milk
Skim milk became popular in the U.S. in the 1980s, when people began paying more attention to the amount of fat in their diets. Many thought that the more fat you ate, the more fat your body would store, making you gain weight.
Nonfat milk has become a popular choice because it is lower in fat and calories than whole milk. Whole milk has a bad reputation because it has more saturated fat and may raise cholesterol.
There are two kinds of cholesterol: LDL, the bad cholesterol, and HDL, the good cholesterol. When you drink whole milk, your LDL goes up more than if you drank skim milk. But the saturated fats in whole milk and dairy products also raise your levels of HDL.
Experts recommend getting fewer than 20 grams of saturated fats each day, which is why many people avoid whole milk and opt for skim. Also, the fats in whole milk arent the healthy fats that are in products like:
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Studies Comparing Skim Milk And Whole Milk
To help compare skim and whole milk, we will examine some of the recent studies that directly compare the two.
These papers are all recent systematic reviews of randomized controlled trials or large-scale cohort studies.
1. Comprehensive Review of the Impact of Dairy Foods and Dairy Fat on Cardiometabolic Risk
This particular systematic review compared nine randomized controlled trials on dairy fat.
- Saturated fats cholesterol-raising effects are attenuated when the fat is contained within a whole dairy food complex, likely due to the milk fat globule membrane .
- Data doesnt support dairy fat intake being a risk factor for cardiovascular diseases.
- No evidence currently supports any adverse effects from high-fat dairy compared to low-fat dairy. As a result, the focus on low-fat dairy in the current guidelines is not entirely supported.
- There were no significant differences between skim and whole milk regarding health effects, but there were associations between dairy fat and possible reduced long-term diabetes risk.
2. Dairy products and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies
This dose-response meta-analysis examined seventeen cohort studies looking into dairy foods and type 2 diabetes risk.
- There were statistically significant associations between increased dairy intake and reduced risk of type 2 diabetes.
- This reduced risk of type 2 diabetes existed for whole milk;and skim milk.
Almond Milk Is A Nutty Alternative
Made from ground almonds, almond milk is naturally lactose-free, has no saturated fat, and is low in calories compared with other milk. But while almonds are high in protein, almond milk isnt, and its not a good source of calcium, eitheralthough many brands are supplemented with calcium and vitamin D.
Note: If youre allergic to any kind of nut, you should avoid drinking almond milk.
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Dairy Milk Is Traditional And Tasty
No doubt youre familiar with the varieties of dairy milk available: whole milk has 3% or more saturated fat, and you can also find 2% fat milk, 1% fat milk, and nonfat milk.
Whole milk increases high-density lipoprotein good cholesterol in the body more than skim milk does, but the effect on low-density lipoprotein bad cholesterol and triglycerides in the body is the same for whole milk and skim milk.
Whole milk. Cow’s milk with none of the fat removed contains the highest amount of dietary cholesterol compared to reduced-fat milk. It has 149 calories and 8 grams of fat per cup, 8.5% nonfat milk solids, and 88% water. In addition to its high-fat content , whole milk is high in natural;proteins, vitamin D,;and calcium.
Fat-removed dairy milk. Milk containing 1% and 2% fat is known as;reduced-fat milk, and nonfat or fat-free milk is commonly called skim milk.
Lactose-free milk.;This is dairy milk processed to break down lactose, a natural sugar found in milk products. If you have lactose intolerance, you may need to use this type of milk. Lactose-free milk comes in the same fat content varieties as regular dairy milk and has the same nutritional profile.
When it comes to lowering your cholesterol level, the;less saturated fat you consume, the better.
Which Milk Is Passable
Dairy substitutes like almond and rice milks usually score well for calcium, vitamin D, and vitamin B-12, but poorly for protein.
So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes or 2 egg whites, recommends Pritikins Nutrition Director Kimberly Gomer.
And for all dairy milk substitutes, make sure, as with skim milk and soymilk, that theyre free of added sugars, sodium, cholesterol, and saturated fat.
Do You Really Need To Fear Saturated Fat
There is very little scientific evidence that suggests you should be avoiding saturated fat in your diet. In fact, a review of 21 studies concluded that there is no significant evidence that saturated fat increases the risk of heart disease.
Another study found that saturated fat intake was not associated with heart disease, stroke, heart attack, or heart-disease related death .
The old hypothesis is that saturated fat increases cholesterol levels and high cholesterol levels increase the risk of heart disease. However, the relationship between saturated fat and cholesterol is more complicated than that.
Saturated fat does increase your blood levels of low-density lipoprotein cholesterol, which is known as bad cholesterol. But what is often ignored is that saturated fat also raises levels of high-density lipoprotein cholesterol, the good cholesterol. HDL has a protective effect against heart disease .
Additionally, not all LDL is dangerous. There are different types of LDL, and its the very small, dense particles of LDL that have the most damaging effects on the heart and arteries (
However, it is important to note that some studies have linked full fat dairy intake with an increased risk of diabetes and prediabetes, while others have shown a neutral effect. One study found that skim and fermented dairy products correlated to prediabetes, but full fat and nonfermented dairy products had a positive outcome with prediabetes .
The Type Of Fat Matters
An important reason why you can’t eat full-fat dairy with abandon is thatunlike the so-called healthy monounsaturated and polyunsaturated fats found in olive oil, oily fish, and nuts dairy products primarily contain saturated fat, which can contribute to heart disease risk.
But that doesn’t mean you can’t enjoy a glass of whole milk or some rich cheese from time to time, says Dr. Hu. Moderation is key.
A rule of thumb is to have no more than 20 grams of saturated fat per day for the average 2,000-calorie diet, says Dr. Hu. “That’s actually a lot when you consider that one cup of whole milk has 4.5 grams of saturated fat,” says Dr. Hu. Even so, this shouldn’t give you license to chug down three or four glasses a day or to go back to the diet of the 1950s and ’60s, which was loaded with butter and red meat.
“I don’t think it’s a good idea to eat a lot of full-fat dairy,” he says. “Find balance by choosing a combination of low-fat and full-fat options. This might include one glass of 1% or skim milk paired with a full-fat yogurt.”
The AHA recommends lowering the recommended daily intake of saturated fat for heart patients to no more than 5% to 6%, and to 7% to 10% for the general population, says Debbie Krivitsky, director of nutrition at the Harvard-affiliated Massachusetts General Hospital Cardiovascular Disease Prevention Center.
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What Kind Of Milk Is Healthy
Theres no reason to ever buy fat-free milk or fat-free dairy products, or even low-fat ones, if for no other reason than theres no need to avoid the dietary fat found in milk saturated fat, which is essential to health. Most skim milk is a highly processed food that is usually born of a factory, not a farm, and is not a healthy choice at all.
The best choice is fresh, clean milk from happy cows grazing on the grass of a real farm. Just the way it came from the cow whole, unprocessed, and with all its nutrients intact. Including the fat.
You can find real, whole milk from a farm near you in most states, on the RealMilk.com directory listed here on my resources page.
Is Whole Milk Better Than Low Fat And Skim Milk
Milk is one of the most nutritious beverages on the planet, which explains why its a staple in school lunches and is a popular beverage for people of all ages.
For decades, nutrition guidelines have recommended only low fat dairy products for everyone over 2 years old. However, in recent years, scientists have called that recommendation into question .
Recent studies suggest that skim might not always be the healthiest option when it comes to milk.
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Cholesterol In Milk Good Or Bad
The cholesterol in milk has been a point of hot debate. After all, milk is chock full of nutrients that the body needs, including those necessary to build healthy bones. In fact, sixteen that are vital to many physiological processes, some that are hard to find in products other than milk. Vitamin D, vitamin A, vitamin B6 and vitamin B12 are all found in milk, and so are nutrients like niacin, riboflavin and folate as Dairygoodness.ca points out. But, that pesky cholesterol content continues to get milk into trouble, and those that do not have lactose intolerance are left to wonder whether or not their dairy drink may be contributing to elevated cholesterol numbers.
It is important to understand what precisely high cholesterol is before sending milk straight to the foodstuff gallows. High cholesterol refers to elevated amounts of lipids in the blood. It is caused by many factors including genetics, family history, and lifestyle factors like smoking and dietary intake. But the cholesterol in milk, just as it is in other foods, may have a different impact on cholesterol levels from person to person, as indicated by The Mayo Clinic which points out variances in each individual in terms of how much cholesterol consumed in food ultimately impacts lipid levels. This means that consumed cholesterol may have a dramatic effect on cholesterol levels in one person, yet be much less significant in another.
It Wont Help You Avoid Heart Disease
Fat-free milk is supposed to be heart healthy because it lacks the saturated fat and cholesterol that whole milk contains.
It really boggles my mind how prevalent the completely de-bunked theory still is that heart disease is caused by the intake of saturated fat. One guy makes up a totally bogus scientific study that points to countries with a high-fat diet having high rates of heart disease, while leaving out all the countries of people eating tons of fat and having almost zero heart disease. And somehow, seventy years later, were still singing his praises and demonizing saturated fat and cholesterol?
Think about it. Were our ancestors eating fat-free sour cream, cholesterol-free buttery spreads or skim milk? Of course not. Dairy had always been consumed in its whole, full-fat form before the industrialization of foods began. And no one had heart disease. The field of medical cardiology didnt even exist until the advent of industrial seed oils packed with toxic polyunsaturated fat.
When you look at basic history, or even modern trends of disease in the last century, as intake of foods high in;saturated fat and cholesterol have decreased, heart disease has been steadily skyrocketing. So, why is this myth that saturated fat and cholesterol are causing it, still being perpetuated? It doesnt make any logical sense.
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How Is Powdered Milk Made
In order to make powdered milk, pasteurized milk is first concentrated through evaporation. Then, its usually sprayed into a heated tank, which causes the remaining water to quickly evaporate, leaving dried milk solids. Milk can also be freeze-driedand because of the lower processing temperatures, freeze-dried may taste more like fresh milk when its reconstituted. But this is a more expensive process and, therefore, far less common.
What Type Of Milk Is Best For Me
Perhaps the most important basic fact you should know is that whole milk, which is dairy milk from which no fat has been removed, has more calories, fat, and cholesterol than any other form of milk. Other important factors to consider include:
- Periods of growth and development have specific nutritional requirements. Pregnant women, children over age 2 years, and teenagers need the protein, calcium, and vitamin D that are abundant in dairy milk.
- People who need to limit their cholesterol intake , should consider fat-free cow’s milk or other, nondairy, forms of milk.
So how do you decide which form of milk to use? You should consider their different nutrition profiles, suitability based on your dietary needs and/or allergy concerns, , and health benefits.
The information here can help you make your choice. If the taste is important to you, you can try them all as you decide.
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Whole Milk May Lower Your Risk For Chronic Disease
Not only is there no scientific evidence proving that the saturated fat in whole milk causes heart disease, but several studies have shown that drinking whole milk is associated with health benefits.
Multiple studies have shown that drinking whole milk is associated with a lower risk of metabolic syndrome. Metabolic syndrome is the name given to a group of risk factors, including , abdominal obesity, low HDL cholesterol levels and high triglyceride levels. When these risk factors are present together, your risk for diabetes and heart disease is high .
A study of more than 1,800 people found that adults with the highest intake of high fat dairy products had a 59% lower risk for metabolic syndrome than adults with the lowest intake .
A 2016 study of nearly 10,000 adults found that high fat dairy products are associated with decreased markers of metabolic syndrome. The study found no beneficial effects associated with low fat dairy. The fatty acids in whole milk are likely responsible for its health benefits .
In one large study, people with the highest amount of dairy-derived fatty acids in their bloodstreams had a 44% lower rate of diabetes than those with the lowest amount .
Drinking whole milk may have other notable benefits, including and a lower risk of colon cancer. However, the evidence is not strong (
Drinking whole milk may actually have some health benefits, including lowering the risk of metabolic syndrome.
Is Homogenized Milk Dangerous
I joined the crowd warning of the health dangers of homogenized milk when I talked dairy fats in the fall. This post is an important update to that one!
Theres a theory out there, propagated by Kurt Oster, that says that the process of breaking the fat globules into such small pieces that they remain suspended in the milk, homogenization, is a leading cause of arteriosclerosis and heart disease. Ive even seen it listed as one of the top three causes of heart disease, along with trans fats and chlorinated water. 1
In essence, Osters theory replaces cholesterol as the cause of heart disease with another mechanism, summarized as follows:
Homogenization causes a supposedly noxious enzyme called xanthine oxidase to be encapsulated in a liposome that can be absorbed intact.
XO is released by enzymatic action and ends up in heart and arterial tissue where it causes the destruction of a specialized protective membrane lipid called plasmalogen, causing lesions in the arteries and resulting in the development of plaque.
Translation: the fats damaged by homogenization can be passed through the walls of the digestive system directly into the circulatory system, where they scratch the artery walls, making a problem area to which cholesterol flocks . This forms plaque and causes heart disease, and its all because the fat globules got too small.
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What The Latest Research Shows
A study in the journal;Circulation;demonstrated fewer cases of diabetes in individuals whose blood contained higher levels of three specific fatty acids derived from whole-fat milk:
- The investigators measured the three fatty acids in 3,300 people whose blood was drawn between the years 1989-90 and 1993-94. Then they counted how many of the individuals had developed diabetes by 2010.
- After adjusting for variables, investigators discovered that participants whose blood samples contained high dairy fatty acid levels had a lower incidence of diabetes, and those with low levels had a higher incidence.
One separate study reported that;intake of whole milk;increased HDL cholesterol concentration compared to skimmed milk.