Guide to eat right: Here’s why full-fat milk is a healthier choice for weight loss and overall health


Are you someone trying to lose weight or have tried to lose weight in the past? If so, I’m sure you got some guidance on eating low-fat, low-fat, or low-fat foods during the process. Much of the weight loss industry in India is based on avoiding or limiting fat in the daily diet. Decades of dietary guidelines created fear or taboos in people’s minds about eating fat, prompting them to limit or eliminate foods high in fat, including those that contain essential healthy fats such as nuts, seeds, ghee, whole or whole milk. …

These principles are now contested advanced nutritional research looking for better evidence to support a low-fat weight loss recommendation.

Do you have fatty milk? (Source: Pixabay)

For years, people have been asked to avoid fatty milk due to its high saturated fat content. Even in 2021, well-known health authorities such as American Heart Association prepared dietary recommendations to improve cardiovascular health or prevent obesity; he asked to consume low-fat or low-fat dairy products instead of fatty ones. However, the available data are not consistent with these recommendations. It looks like skimmed or tinted milk may not be the healthiest choice, while whole milk may provide more health benefits, contrary to popular belief. Let’s find out how to do it.

Nutrition profile: Whole milk, low fat milk, or skim milk differ in their fat content. By weight, whole milk or whole milk contains 3.25% milk fat, non-fat milk contains about 1% milk fat, and skim milk contains 0% milk fat. Full fat milk provides more calories due to its high fat content. However, they also contain more vitamin D and omega-3s than the other two options. Most dairy producers fortify low-fat and non-fat milk with vitamin D to fill the gap. However, omega-3s are not always added to compensate for the loss. It is an essential fat for optimal brain and heart function.

Bad Reputation for Fat Milk Based on Assumptions: Standard dietary guidelines, formulated around 1977, recommended avoiding fatty milk because of its saturated fat content, since saturated fat is thought to cause heart disease due to high cholesterol levels. But there is no scientific evidence to maintain this connection. An analysis of 21 studies concluded that there is no evidence that saturated fat is associated with an increased risk of heart disease. Research also found no correlation between saturated fat intake and heart attacks, strokes, etc. cholesterol

Full fat milk is better for weight loss: Most people avoid high-fat milk, believing that the fat and calories in milk will lead to weight gain. However, research confirms the opposite. V consideration, 11 out of 16 studies showed a positive association between a lower risk of obesity and the consumption of fatty milk. A large study of about 18,400 women found that higher intake of fatty dairy products was associated with less weight gain.

High-fat dairy products have been found to reduce the risk of abdominal disease. obesity 48 percent among men, while those who ate less fatty dairy products had a 53 percent higher risk of developing abdominal obesity. This study carries particular weight because abdominal obesity is worse than overall weight gain and is associated with a higher risk of death from heart disease. Full-fat milk is good for perimenopausal women.

V studyinvolving nearly 20,000 perimenopausal women, Swedish researchers found a 15 percent lower risk of weight gain among those who consumed at least one serving of whole milk per day than women who had not consumed milk or low-fat milk for nine years.

Whole milk reduces the risk of metabolic syndrome: Metabolic syndrome is a combination of many risk factors such as insulin resistance, high triglycerides, atherosclerosis, abdominal obesity, which increases the risk of chronic diseases such as type 2 diabetes, heart disease, etc. Research has shown that whole milk reduces the risk of metabolic syndrome in men and women. V studyof more than 1,800 adults who ate the highest-fat dairy products, they were 59 percent less likely to develop metabolic syndrome than those who ate the least. Full fat dairy products found to reduce the risk of type 2 diabetes by 44%.

Ayurveda, Ayurvedic herbs, common haldi dud,, indianexpress, moon mike, catches the batra, Full fat milk has several benefits. (Source: Getty Images / Thinkstock)

To summarize, we can say that the recommendations from a decade ago, which recommended reducing the consumption of fatty milk for effective weight loss or improve metabolic health, is not supported by solid scientific evidence. Unfortunately, these “likely” recommendations have been followed for several years without any clarification or change. As a nutritional researcher, I believe in informed nutritional advice to help people achieve optimal health. In my opinion, it is quite clear that whole milk brings many health benefits to most people, and there is no need to go for whole fat skim milk in order to lose weight or improve metabolism. However, it is very important to consult with a nutritional expert to come up with a personalized meal plan.

Next column: The truth about detox juices

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