Benefits of Low-Fat Milk to Maintain Body Health

One type of milk that is quite popular for weight loss is low-fat milk. The fat content is quite a bit making it lower in calories. This makes the benefits of low-fat milk are considered to reduce weight.

That is why, this type of milk is believed to reduce calorie intake.

Table Of Content

1. Benefit
2. Content
3. Difference between low-fat milk and regular milk
4. Low-fat milk side effects

Benefits of low-fat milk

Basically, the content of low-fat milk is almost similar to milk in general. However, this type of milk contains less fat.

Because it is low in fat, this milk is quite popular among lovers of healthy diets.

Not only that, there are other benefits of low-fat milk that you can get thanks to the nutritional content including various vitamins and minerals in it.

1. Maintain bone health

One of the benefits of low-fat milk that is not inferior to other milk is maintaining bone health.

How not, every glass of low-fat milk contains calcium, magnesium, and iron which are needed for bone health.

As with regular milk, low-fat milk is also considered a source of calcium for bone formation and solidification.

2. Maintain heart health

In addition to bone health, the mineral content in low-fat milk also has benefits for maintaining heart health.

Research published in The Lancet (2018) shows that adults who consume two or more glasses of milk every day have a lower risk of heart disease.

Consumption of milk even reduces the risk of stroke and death from heart disease.

Unfortunately, this research is still limited to observations, so further studies are needed to see how milk maintains heart health.

Even so, almost all milk, including low-fat milk contains vitamin D, calcium, and vitamin K, which are considered good for the heart.

So, try to ask your doctor, if you can drink low-fat milk to maintain the heart.

3. Help lose weight

Apart from its low fat content, the benefits of low-fat milk can indeed help you lose weight.

You see, all types of milk, including low-fat milk and skim milk are good sources of protein for the body.

Meanwhile, consumption of high protein intake has been shown to reduce hunger, increase the sensation of fullness and feel satisfied.

Protein can increase the hormone that triggers satiety (leptin) while reducing the hormone that triggers hunger, namely ghrelin and peptide YY.

As a result, you eat smaller portions.

4. Relieve PMS symptoms

Thanks to the calcium and vitamin D content in it, low-fat milk provides benefits for PMS (premenstrual syndrome) symptoms.

A clinical trial published in the journal Obstetrics & Gynecology Science (2018) revealed that calcium and vitamin D help relieve PMS symptoms, such as:

1. stomach pain,
2. fatigue, and
3. bloated.

Researchers also mention that calcium in low-fat milk may be effective in reducing psychological symptoms due to PMS, such as mood swings.

However, further research is still needed to determine whether low-fat milk has efficacy against PMS symptoms.

5. Protects teeth from decay

low fat milk are also good for protecting teeth from damage. The reason is, milk can protect the surface of tooth enamel from acids.

What’s more, the mineral content in it strengthens the jaw which helps keep natural teeth longer and fights tooth decay.

Some of the minerals that teeth need to stay strong are calcium, magnesium, zinc, phosphorus, and fluorine.

Consumption of low-fat milk also contributes greatly in suppressing the desire to consume soft drinks that can trigger fatty gums and tooth decay.

6. Maintain digestive health

If you want to maintain digestive health, drink low-fat milk.

The benefits of low-fat milk come from the content of good bacteria, such as Lactobacillus and Bifidobacteria.

Both are important for maintaining the balance of bacteria in the gut or gut microbiota.

When the good bacteria in the gut are balanced, the defecation process becomes smoother, and you will not get sick easily.

This is because the balance of good bacteria also maintains the overall immune system.

7. Accelerate the body’s recovery after exercise

After exercise, your energy must have been used. You may experience muscle pain and sweat profusely.

Apparently, the benefits of low-fat milk are good for post-exercise body recovery. Why is that?

This muscle pain arises because of damage just before muscle mass increases.

Well, protein intake from low-fat milk helps accelerate muscle repair after high-intensity physical activity.

In addition, low-fat milk is also high in water and electrolyte minerals, such as sodium, calcium, magnesium, and potassium.

This helps prevent dehydration after exercise due to excessive sweating.

Low fat milk content

The following is a series of nutritional content in a glass of low-fat milk which is equivalent to 245 grams.

1. Water: 222 grams (g).
2. Protein: 8.26 g.
3. Carbohydrates: 11.9 g.
4. Lactose: 12.5 g.
5. Calcium: 299 milligrams (mg).
6. Magnesium: 27 mg.
7. Zinc: 1.03 mg.
8. Selenium: 7.6 micrograms (mcg).
9. Potassium: 382 mg.
10. Sodium: 103 mg.
11. Fluorine: 7.6 mcg.
12. Phosphorus: 101 mg.
13. Vitamin B5: 0.875 mg.
14. Niacin: 0.23 mg.
15. Vitamin B2 (riboflavin) : 0.446 mg.
16. Folate: 12.2 mcg.
17. Choline: 38.2 mg.
18. Betaine: 4.66 mg.
19. Vitamin B12: 1.22 mcg.
20. Vitamin A: 4.9 mcg.
21. Beta carotene: 17.2 mcg.
22. Total fatty acids: 0.287 g.
23. Total fat: 0.441 g.
24. Cholesterol: 4.9 mg.

Usually, this milk does not contain vitamin D. However, manufacturers usually add vitamin D, usually at 2.94 mcg.

Calories of low-fat milk in a glass of around 83.3 kcal.

Difference between low fat milk and regular milk

You may notice when choosing milk there are some products that are labeled as 1% or 2%. The percentage number means the amount of fat from the total weight of milk. According to Seeker search Whole vs. Skim: Which Milk Is Better For You?

That is, the difference between low-fat milk and regular milk lies in the fat content in it.

Even so, these two types of milk do not have a significant difference.

For example, whole milk usually contains 3.25% fat by weight of milk. Meanwhile, low-fat or reduced-fat milk only has 1 – 2% fat.

The fat content is not much different from the type of milk in general.

However, it never hurts to consume low-fat milk so as not to get excess fat intake.

Low-fat milk can be a good choice if you are losing weight and want to drink milk with fewer calories.

Summary

The characteristic of low-fat milk that distinguishes it from other types of milk is the fat content of only 1-2% of the total weight of milk.

Low fat milk side effects

Although it provides benefits for the body, low-fat milk turns out to have some side effects that you need to be aware of, namely:

1. acne,
2. exacerbating eczema,
3. allergic reactions, and
4. lactose intolerance.

Therefore, you should ask your doctor or nutritionist first.

This aims to determine whether your body can receive the benefits of low-fat milk or not. The Science of MILK (Is It Really Good For You?) According to Jeff Nippard

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