| Skimmed Milk Quick Facts |
| Name: |
Skimmed Milk |
| Colors |
More transparent and has a slightly bluish color |
| Shapes |
Liquid |
| Calories |
86 Kcal./cup |
| Major nutrients |
Calcium (50.40%)
Vitamin A (48.29%)
Vitamin B-12 (39.17%)
Phosphorus (35.57%)
Vitamin B2 (26.62%)
|
| Health benefits |
Lean Muscles,Blood Sugar Levels, Muscle Function, Weight Loss, Growth & Development,Heart Health, Bone Mineral Density,Blood Pressure, Cholesterol Levels |
Skimmed milk commonly known as skim milk, fat-free milk or nonfat milk is one of the most popular varieties of milk on the market, but many people don’t understand the exact benefits of skim milk versus other forms of this popular beverage. It is made when all the cream is removed from whole milk. It tends to contain around 0.1% fat. It is a lower calorie and low-fat version of traditional full-fat milk. The majority of low-fat milk is fortified with vitamin A and vitamin D since these fat-soluble vitamins are often lost when the fat is extracted from whole milk.
While it does lack some of the flavors of whole milk, it can be an important alternative for people who are struggling with obesity. In the past, nonfat milk was made by allowing regular milk to sit and separate – allowing the high-fat cream to rise to the top, where it could be “skimmed” off the top and removed. Today, it is typically made through a process of centrifugal separation, in which most or all of the fat molecules are separated from the remainder of the milk. The milk is then homogenized, preventing any additional separation between the molecules, as they are all made of the same size.
Skimmed milk is more beneficial to heart health since non-skimmed milk has higher low-density lipoprotein content. Milk fat, however, affects only large, non-dense (Pattern A) LDL particles, which studies have shown to carry far less risk of coronary heart disease than small, dense (Pattern B) LDL particles. Skimmed milk also contains almost no Vitamin A. Our regular skimmed milk contains 35 calories per 100ml and only 0.1g of fat.
Types of Skim Milk
The different types of skim milk are:
- Nonfat dry milk: It is a powdered form of skim milk that lacks water and cream.
- Concentrated skim milk: It is nonfat milk from which a certain amount of water has been removed. This gives the skim milk a thicker consistency. It is also a more concentrated source of protein, natural sugar, vitamins, and minerals.
- Reconstituted skim milk: It is nonfat dry milk with water added to it, forming the consistency of regular skim milk.
- Organic skim milk: This is made from milk that comes from cows which are not treated with synthetic growth hormones or antibiotics, and given only organic feed.
Health Benefits of Skimmed Milk
Drinking skim milk regularly may provide you with several health benefits. You’ll help decrease your risk for developing osteoporosis, lower your risk for obesity, maintain lean muscle mass, improve blood sugar levels, lower blood pressure, improve cholesterol levels, and appears to reduce your risk for developing heart disease. Listed below are few of the popular health benefits of Skimmed milk
1. Lean Muscles
Skimmed Milk is a rich source of complete protein containing all essential amino acids, which is responsible for building and maintaining lean muscle mass.(1)
2. Blood Sugar Levels
Proteins such as whey and casein, present in skim milk, are accountable for its relatively mild effect on blood sugar as compared to alternative options such as rice milk.
3. Muscle Function
Calcium, which is found in high levels in this milk, is essential to muscle and overall nervous system functions. This critical electrolyte level must be maintained for normal activity.(2)
4. Weight Loss
The skimmed version has approximately half the calories of whole milk, so for those who are trying to watch their overall calorie intake, it can help aid weight loss efforts.(3)
5. Growth & Development
Low-fat milk consists of a good amount of protein, which helps in the proper growth and development of bones, muscles, cells, and tissues.(4)
6. Heart Health
With its lack of cholesterol level, skim milk helps to lower your risk of atherosclerosis, and thus protect against other cardiovascular problems, such as heart attacks and strokes.(5)
7. Bone Mineral Density
The rich density of minerals is ideal for boosting bone strength and decreasing your risk of developing osteoporosis at a young age, helping you feel strong as you age.(6)
8. Blood Pressure
Skimmed milk consists of good amount of potassium which can help to control blood pressure by relieving strain and tension in blood vessels and arteries. (7)
9. Cholesterol Levels
People who switched from whole milk to non-fat milk lowered their cholesterol levels by 7% and the LDL (bad) cholesterol by 11% after six weeks.(8)
https://www.youtube.com/watch?v=trKkC5UKqxY
Disadvantages of Skim Milk
Despite the obvious reduction in fat, calories, and cholesterol, there are some disadvantages to drinking skim milk. These include:
1. Lowered nutrient absorption
Although low-fat milk is often encouraged with vitamin A and vitamin D, synthetic vitamins are not always as readily absorbed by our body, which means that you may not be getting the full benefit of these vitamins when you choose to use skim milk over whole milk.
2. Diabetes
Glycemic index of the skimmed variety is actually higher than whole fat milk, as saturated fat can have a stabilizing effect on blood sugar, and the entirety of carbohydrates found in it comes from sugar (lactose). For people with diabetes, it can cause you to have less control over your blood sugar levels.
3. Overeating
One of the best things about whole milk is its ability to satiate your hunger, thanks to the fat content it possesses. Without that, low-fat milk is unable to suppress your hunger pangs, which could lead you to eat less healthy snacks or overeat.
Recipe
Chocolate Walnut Fudge
Ingredients:
- 3 cups skimmed milk
- 3 cups granulated sugar
- ½ cup unsweetened cocoa powder
- 2 tablespoons butter
- ½ cup chopped walnuts
- 1 cup marshmallows
- 1 teaspoon vanilla extract
- ¼ cup chocolate chips (optional)
Instructions:
- Boil milk over a low flame until it is reduced by the half the quantity. Stir occasionally to prevent it from sticking to the bottom of the pan.
- Add the sugar, coco powder and butter to the pan and then bring it to a boil over medium heat. Lower the flame and stir continuously until the mixture thickens.
- Take the saucepan off the stove and add in the chopped walnuts marshmallows and vanilla extract. Stir until the mixture is smooth.
- Pour the warm fudge mixture into a pan and sprinkle it with the chocolate chips. Refrigerate overnight so that it sets. Cut the fudge into 1 inch squares and serve.
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