Which one is the best for heart health?

For decades, nutritional guidelines have favored low or fat -free dairy products on whole milk, which is rich in unhealthy saturated fats.

Dairy Full Fat was withdrawn from schools in 2012, but now, the Secretary of Health, Robert F. Kennedy Jr., wants to bring him back to school cafeterias. The Make America Healthy Again report indicates that whole milk is a rich source of calcium, vitamin D and fatty acids.

Is whole milk healthy than skimmed milk? Here is what science says.

Milk has no significant impact on heart health

Diets rich in saturated fat can increase LDL cholesterol (“bad”), which contributes to heart disease and stroke.

A cup of whole milk contains 5 grams of saturated fats, while the same amount of skimmed milk does not have it. For a diet of 2,000 calories, the recommendation is to target no more than 13 grams of saturated fat per day. Many people jump whole milk to avoid its high content in saturated fat.

However, recent research suggests that dairy products – unimportant of its fat -content – have no positive or negative impact on the risk of heart disease.

“Entire milk is not better than low -fat milk – it is simply not as dangerous than other forms of saturated fat in food and can often offer other health benefits,” Telwell told Bethany Doerfler, MS, RDN, told Metwell in an email.

Not all saturated fats are created

Saturated fats appear in many foods, including bacon, steak, fries, ice cream, butter, cheese and coconut oil. Although they are often grouped together, all saturated fats do not affect the body in the same way.

“Dairy products include short and average chain fatty acids, which are not common in saturated fats found in meat,” Caroline West Passerello, EDD, LDN, a recorded dietician based in Pittsburgh, told very email.

On the other hand, long -chain saturated fatty acids, which are common in processed and fatty meats, can have a stronger association with heart problems that the types of fatty acids generally present in milk and dairy products.

“Emerging evidence suggests that complete dairy foods such as milk, yogurt and cheese do not increase the risk of cardiovascular disease to the same extent as butter and oily meats,” added Passerello.

Whole milk contains more calories than low -fat milk

Another reason why people can opt for a low fat on whole milk: the contents of the calories. A cup of whole milk contains 149 calories, but a cup of skimmed milk has only 91 calories.

“Fully fat dairy products will provide more calories, generally 40 to 50 others per portion. Some patients must be aware of how full dairy food consumed several times during the day will contribute to their total calorie contribution,” said Doerfler.

In addition to the quantity of calories and fat, the completely and low -fat milk is similar on the nutrition. Both have the same amount of calcium, protein and other key nutrients, added Doerfler.

You will get 300 mg of calcium and 8 g of protein from a cup of whole milk or skimmed.

Choose between whole and low milk in fat

Deciding between whole milk and low -fat milk can be summed up for calorie objectives or taste preferences.

Think of your entire diet. Registering in the full dairy that you really like and limit other foods at Haut Calorie, said Doerfler.

“Remember that dairy products have other nutrients such as proteins, calcium and phosphorus, which help regulate blood pressure, and including dairy products as part of your diet offer a range of health benefits,” added Doerfler.

If you decide to limit the saturated fat of full dairy products, be sure to replace these fats with unsaturated fats, such as olive oil, seafood, avocados and pumpkin seeds. Studies have shown that this exchange is the key to reducing the risk of heart disease.