The new American dietary guidelines recommend low-fat milk, you still have to continue to drink full-fat milk

 

Before 2021, the United States released the latest dietary guidelines
.
The most core content is to emphasize a healthy diet and promote foods with high nutrient density
.
There are two key knowledge points that must be understood:

 

Knowledge point 1: dietary pattern (dietary pattern)
 

The meal pattern is an overall combination of all foods and drinks that a person eats over a period of time
.
It can be used to describe a person’s diet over a period of time, and it can also be used to describe a healthy diet recommended by experts—how to eat daily foods that help maintain health, how much foods of various categories are eaten, and in what proportions
.
The so-called healthy diet does not mean that one or a few "healthy concept foods" must be eaten, but the quantity and proportion of various natural foods are reasonable, and the nutrient density is high
.

 

Knowledge point 2: nutrient density (nutrient density)
 

Nutrient density refers to the amount of micronutrients and other health ingredients needed by the human body in a certain energy (calorie, calorie) food
.
Common ingredients with high nutrient density include: fresh vegetables, fruits, whole grains, legumes and seafood, eggs, nut oil seeds, lean meat or skinless chicken, low-fat or skimmed milk, etc.
, provided that sugar is added during cooking and processing , Salt and fat (oil) are very little or not added at all
.
Since the added sugar, added fat and refined white starch extract only contain energy and almost no nutrients, when their content is higher, the nutrient density of the food will be lower
.
For example, because a lot of fat is inhaled during the cooking process, and the

 

With a lot of salt, the nutrient density of potato chips and fried dough sticks is very low, but steamed potatoes and whole-wheat buns that have not been refined and hardly added oil, salt or sugar have much higher nutrient density
.
Speaking of this, many friends who have read the new American guidelines have begun to entangle, because they see that only low-fat or skimmed milk is a high-nutrient-density food
.

 

Lady A asks: Should I only drink skimmed milk from now on? But skimmed milk is so terrible, baby shouldn't drink it at all, and I don't like it either
.

 

Ms.
B Q: I have seen many popular science people say that the nutritional value of whole milk is higher than that of skimmed milk, and there are many health-care ingredients in the cream.
Did I read pseudo-science before?
 

There is really no way to answer these questions in one sentence
.
Let me explain it in detail one by one
.

 

Understanding point 1: What is the nutritional difference between skimmed milk and whole milk?

 

Milk is a food that contains both fat and water
.
The fat is in the form of fat globules, wrapped in a membrane of protein and phospholipid, and is evenly emulsified and dispersed in water.
The optical scattering effect brought by the emulsified microspheres makes the milk appear milky white
.

 

In the milk skimming process, after low-speed centrifugation, the fat microspheres in the milk will be concentrated in the upper layer and then separated
.
In other words, the fat globules and the fat globule membrane that enclose it have been removed
.
These fat globules are gathered together, but they are not broken, and they are fragrant and delicious cream
.
If the fat globule membrane is mechanically "shattered", the milk fat inside will flow out and gather together, and then be pressed into a block, which is butter (butter, ghee, butter, and butter are all it)
.
In fact, "cream niche" should be said to be "cream niche"
.
Cream is milky white, pure cream is obviously yellow.
.
.

There are many good things in cream
.
The first is the fat-soluble vitamins naturally contained in milk, including vitamin A, D, E, K four kinds
.
Among them, vitamin E is not very important, because the main sources are nut oil seeds, vegetable oils, beans and whole grains.
Chinese people eat more
.
The main sources of vitamin K are various dark green vegetables, some vegetable oils (soybean oil, rapeseed oil and olive oil, etc.
), soybeans (yellow soybeans and black soybeans) and soy products, some nut oil seeds and whole grains
.

 

However, people are very vulnerable to lack of vitamin A and vitamin D
.
If you remove the fat in the milk, you will lose more than 85% of the fat-soluble vitamins, which is a pity
.
At the same time, milk fat is not all saturated fat, it also contains some beneficial fatty acids
.
For example, conjugated linoleic acid (CLA), such as some natural trans fatty acids (different from artificial trans fatty acids, they are harmless and even beneficial)
.

In addition, it is worth mentioning that the fat globule membrane
.
It is one of the research hotspots of dairy foods in recent years
.
Preliminary studies have shown that the phospholipids, special protein polysaccharides and other components on the fat globule membrane have certain biological activity
.
Studies have found that they may be beneficial to infants’ nervous system and intestinal development, and studies have found that they can inhibit the proliferation of certain cancer cells
.

 

Skimming will not reduce the allergenicity of milk, will not alleviate the problem of lactose intolerance, and will not change the relationship between milk and acne (if you are sure to drink milk for acne, then according to the literature, deliberately choose skimmed milk only Will be more serious)
.

In short, the main reason for rejecting milk fat is fear of excessive intake of calories and saturated fat
.
In addition, milk fat has many advantages.
It not only contains aroma, but also increases satiety, and even brings fat-soluble vitamins and some healthy ingredients
.

 

 

Understanding point 2: How much milk does the US Dietary Guidelines recommend for citizens to drink?
 

The new US Dietary Guidelines affirmed the nutritional value of dairy foods.
It is recommended that adults consume 3 servings of low-fat or skimmed milk a day (including the total amount of other milk-containing foods)
.
So, how much is 3 servings of milk? In most cases, a box of commercially available milk in China is about 243 ml (about 250 grams) (different packages are slightly different, please read the instructions on the front of the package carefully)
.
The "a portion" of milk mentioned in European and American research papers is usually 240 milliliters, and the difference is not significant
.
If you pour it into a paper cup, the medium-sized disposable paper cup will contain about 200 ml of liquid (it is not completely filled, and you cannot hold the cup if it is too full)
.
Would you like to drink 3 servings of milk? Most people in our country would probably say: I only have one copy a day
.
A 240 milliliters (about 250 grams) of whole milk contains approximately 7.
5 grams of fat (calculated at 3.
1% fat content)
.
If it is skimmed milk (calculated at 0.
5% fat content), 1 box contains about 0.
8 grams
.
Changing a portion of whole milk into skimmed milk reduces the fat by 6.
7 grams, which is less than 1 tablespoon when converted into cooking oil
.
When eating pork ribs, the fat content can reach nearly 30%
.
Fat cattle and sheep also have a lot of fat
.
Skinless chicken (caged chicken in ordinary chicken farms) contains about 8% fat.
100 grams of skinless chicken is 8 grams of fat.
It seems that few people are afraid
.
That being the case, why are you afraid of the fat in a serving of milk?
 

But what if you drink 3 servings of whole milk? Then drink 20 grams of fat more than skimmed milk
.
This amount cannot be ignored
.
Therefore, it is reasonable to recommend 3 servings of low-fat milk or skimmed milk in the US Dietary Guidelines
.
——The more milk you drink, the more skimmed milk you should choose
.
At least the second and third cups should choose non-fat products
.

 

 

Understanding point 3: In addition to milk, what other dairy foods did you eat?
 

Is there too much saturated fat? As mentioned earlier, a healthy diet is the most important thing.
Whether a food is good for health must be evaluated in the overall diet, and the same is true for milk
.
European and American countries are particularly concerned about fat in milk because:

 

(1) They eat more beef, especially the more fragrant steak, which has high saturated fat content;

(2) They have the habit of eating cheese or cooking with cheese, which also brings a lot of saturated fat;

(3) They often use butter for daily cooking or to eat with bread;

(4) They will use high-saturated fat butter, butter, margarine, etc.
to make bread, snacks, biscuits and other baked goods;

(5) In addition to milk yogurt, ice cream and milk-containing desserts are often eaten
.

 

These eating habits can easily cause excessive saturated fat
.
If you drink two or three cups of whole milk on this basis, the overall diet will be unhealthy
.
In contrast, most Chinese people neither eat a lot of beef or fatty meat, nor do they eat a lot of cheese, let alone cooking with butter.
They use vegetable oil for cooking, and eat high-saturated cookies, crisp bread, cheese cakes, etc.
There are not many fatty desserts, so the risk of excessive saturated fat is very low
.
In this case, drinking 1 cup of whole milk will not cause the problem of excessive saturated fat ratio
.

Of course, if you eat a lot of high-fat meats, such as pork belly, plum meat, pork neck, fat beef and sheep, eat a lot of fried food (usually fried with high saturated fat), eat a lot of ice cream, etc.
High-fat cold drinks, or eating a lot of shredded bread, pies, cookies, etc.
, then it’s a different story.
.
.

 

Understanding point 4: Are you healthy? Is blood lipid normal?

 

If you are in good health, with normal metabolism, no dyslipidemia, not eating much meat, and not eating cheese, you can drink 1 box of whole milk
.
China's epidemiological survey has not found that healthy adults drinking 1 serving of whole milk will increase the risk of obesity, cardiovascular disease, diabetes and other diseases
.
If you are thin, drinking two glasses of whole milk is also harmless
.
At the same time, nutrition circles in various countries do not recommend that young children choose skimmed milk
.

 

However, if you have dyslipidemia or other cardiovascular disease problems, you need to follow the doctor's advice to control saturated fat, and only want to supplement calcium and protein, then it is better to choose low-fat milk or skimmed milk
.
Calcium is in the water, and degreasing will not remove calcium
.
Just need to supplement some extra vitamin D and vitamin K from other foods, because skimming takes them off
.

 

Understanding point 5: Does your total calories in a day exceed the standard?

 

If your total calories in a day exceeds the limit, then milk must also be included in the calorie restriction range
.
The calorie of 100 grams of whole milk is more than 60 kcal, while the calorie of skimmed milk is less than 40 kcal, which is still much lower
.
Most people can drink 1 serving of milk, but pregnant women, lactating mothers, and adolescents in developmental stages need more protein, vitamins and calcium.
Drinking two cups of milk is more conducive to nutrient supply
.
At this time, it depends on the fat and thin
.
If the person is thin, lacks calories in three meals, or exercises a lot, drinking 2 servings of whole milk is beneficial and harmless to supplement nutrition and increase muscle
.

 

If you have overweight and obesity problems, you need to limit calorie intake, and you must drink two cups of milk, then drink full-fat milk for the first cup, skim products for the second milk, or choose low-fat, skimmed products for both cups
.
It's just that whole milk can supply vitamins A, D, and K, while skimmed milk cannot.
Other foods and nutritional supplements should be used to supplement the supply of these nutrients
.

 

Understanding point 6: What do you buy milk for?

 

If you like the flavor of milk, when you drink it directly, whole milk will bring better flavor and provide a better feeling of fullness
.
If it is for cooking milk-flavored food, such as bread, snacks, oatmeal, milk soup, etc.
, it is better to choose whole milk
.
If you just increase calcium and protein and don't want milk flavor, then skimmed milk is better
.
Such as milk custard, milk steamed buns, salty milk soft pancakes and so on
.
Many questions about nutrition cannot be answered simply in one sentence
.
It is still necessary to analyze specific issues in detail
.

Therefore, there is no absolute answer to whether or not to drink skim
.
You must consider how much milk you drink, whether you consume too much food with high saturated fat other than milk, whether you need to strictly control saturated fat in your health, whether you need to care about the calories in the milk fat, and whether you are willing to sacrifice the flavor of milk
.
On the premise that only one or two cups of milk will not affect health or cause excessive calories, we have the right to choose
.
Like the creamy taste, it is pleasant to drink whole milk; if you don't like the creamy taste, choose light skimmed milk
.