If you'd like, replace cow's milk with soy milk, almond milk, other plant-based milks, dairy-free yogurt, Greek yogurt, cottage cheese, or kefir. This amount helps you meet your body's daily calcium, protein, vitamin D, and other essential nutrient needs. Department of Agriculture's Dietary Guidelines for Americans. The amount of milk, other dairy foods, or calcium-rich dairy equivalents women need daily is three servings ( 3 cups) per day, according to the U.S. However, to reap the most health benefits associated with skim milk and its nutrients, consume some dietary fat with skim milk to optimize fat-soluble vitamin absorption.īegin understanding how food affects your body and take your health to the next level! You can still include fat-free milk in any healthy meal plan. Is skim milk unhealthy? If you're still unclear about the answer to that question, here's the simple answer. Pick lactose-free cow's milk or plant milk if you're lactose intolerant. The right type of milk for you depends on your preferences.Ĭhoosing low-fat or full-fat milk and yogurt, or plant-based milk and yogurt, can help you reap all of the nutritional and health benefits associated with calcium-rich foods. The following list shows the nutritional breakdown of different types of milks: In addition to varying calorie contents, milk products contain different amounts of fat, protein, and carbohydrates. While some plant-based milks are much lower in calories than cow's milk or soy milk, their protein content is usually much lower too, unless you choose plant-based milks fortified with protein.Ĭonsider mixing your favorite protein powder with low-protein plant-milk to boost its nutritional content. Milk Calorie Contentĭifferent types of milk and their corresponding calorie contents (one-cup portion size) are listed below: Whole milk is often the highest in calories. Many plant milks contain more fat than skim milk, but not as much as whole cow's milk. In addition to skim milk, other options include 1% milk, 2% milk, whole milk, almond milk, soy milk, coconut milk, and other plant-based milks.Ĭhoose unsweetened plant milks (without added sugar) whenever possible. However, if you do choose skim milk, you might want to drink it with a source of dietary fat to optimize fat-soluble vitamin absorption and satiety.Įxamples include nuts, seeds, nut butter, avocados, hummus, and cheese. You don't have to avoid skim milk if you love it, as it's an excellent source of protein, vitamins, and minerals. Other studies have found inconsistent results, but many experts recommend women trying to get pregnant choose whole milk or whole-milk yogurt over fat-free versions of these foods. Studies show that full-fat dairy foods are associated with a lower risk of ovulatory infertility in women compared to skim, 1% milk, and 2% milk.

If you're trying to get pregnant, full-fat milk products might be the way to go. Regardless of the reason full-fat dairy foods appear to be beneficial for healthy weight management, you may want to opt for milk with at least some fat in it over skim milk. Why is this the case? It might be due to the effects of whole-milk and other full-fat dairy foods on satiety. Studies show that high-fat dairy foods are not associated with obesity, specifically abdominal obesity, and could even help prevent future weight gain. If you're trying to lose weight or maintain a healthy weight, you might automatically steer clear of whole milk and other full-fat dairy foods. Researchers who conducted this research recommend consuming a variety of dairy products daily, even full-fat dairy foods.Īdditional studies show that drinking two cups of whole milk doesn't adversely affect blood cholesterol, glucose, or insulin compared with skim milk, and whole milk may actually increase HDL cholesterol, which is the good cholesterol that helps protect against heart disease. However, new evidence suggests that dairy fat is not associated with a higher risk of heart disease, weight gain, or type 2 diabetes as once thought, despite the fact that it's much higher in calories and fat than skim milk. Many experts used to discourage consuming full-fat (whole) milk and other full-fat dairy foods because of their high saturated fat content, which was thought to increase your risk of high cholesterol and heart disease. Knowing more about the pros and cons of full-fat milk can help you decide if consuming it over skim milk is the right choice for you. While skim milk has its pros and cons with regard to chronic disease risks, weight management, and fertility in women, so does full-fat milk.

Skim milk vs almond milk