In fact, drinking skim milk has become a "healthy" trend because it is low in calories and fat.
So is skim milk really healthier? We speak with data:
Readers of Sassi Duo know that the key to reducing fat is not whether you eat too much fat, but the excess calories. If the calories exceed the daily consumption of the body, no matter whether these calories come from carbohydrates, fat or protein (protein also has a theoretical way to convert into fat in the body, but it will be more difficult to actually operate, but we will talk about it in detail later), they will all accumulate into fat and make you fat.
The difference in calories between whole milk and skim milk is about 122kj, which is converted into the calories we use every day, that is, 29 kcal/100g. If we drink a kilo of whole milk every day (most people in China can't reach it), it will be more than a kilo of skim milk 145 kcal, which is about equivalent to the calories of a biscuit.
Who stipulates that the daily calorie intake per capita is 2400 kcal. Let's assume that your daily intake of calories is so much. Drinking a catty of whole milk accounts for 6% of the total calorie intake, which has little effect on you.
There is little difference in protein, lactose and minerals between them, but the content of water-soluble vitamins is basically the same. Among the fat-soluble vitamins, most of them will be removed together when degreasing, so vitamin ADE and carotenoids in skim milk are almost swept away.
For us, the main function of milk is to supplement protein, vitamins and calcium. Other nutrients are not high, and they are not superior to other foods.
The main function of vitamin A is to maintain normal vision and promote growth and development, the main function of vitamin D is to promote the absorption of calcium, and the main function of vitamin E is to maintain fertility and antioxidation. Carotenoids can be converted into vitamin A in the body.
But after all, if you have the habit of drinking milk, it is also an extra source of nutrition, so after removing these vitamins, it means that you throw away half of the nutrition in milk.
A kilo of whole milk a day will consume 17.5g more fat, which looks really a lot.
Dietary Guidelines for China Residents suggest that 25%-30% of the daily calorie supply for adults should be provided by fat.
If you consume 2400 kilocalories a day, you need to provide about 700 kilocalories from fat, which is equivalent to 77.8 grams of fat. The fat in a kilo of whole milk accounts for 22% of the recommended daily intake.
Not as much as you think, is it?
Besides, compared with the nutritional value of milk, I prefer to reduce the amount of fat in other daily foods, such as cooking oil, such as pork belly.
In fact, in my popular science column, Lao Yang has been correcting the name of fat, which has been demonized for too long.
It is not enough to accurately prove the rationality of fat. The accurate statement is:
Our bodies need all kinds of nutrition. Under the premise of balanced nutrition and excessive intake, it is beneficial to the body. Insufficient or excessive intake will have adverse effects on the body, including fat, so a "low-fat" diet is not healthy.
The fat in a kilo of milk won't make you fat. Of course, if you are a nomad and drink a few kilograms of milk every day, it is another matter and needs to be measured.
In addition, the fat in food also plays these roles:
Improve the taste: skim milk has no milk taste, mainly from fat;
Increase satiety: If you only eat all kinds of boiled "fat-reducing meals" and lack the supply of fat, even if you eat more than one meal, you will generally be hungry faster than a normal diet containing certain fat. Similarly, drinking skim milk will make you hungry faster and eat more food more easily.
Lowering glycemic index: Why is it easier for Lao Yang to gain weight by eating rice steamed bread before eating in the canteen? How to choose daily staple food? It is mentioned in the article that to lose weight, we should not only control calories, but also pay attention to the fluctuation level of blood sugar.
Milk contains lactose. When fat is removed and only carbohydrates are contained, the glycemic index of food is relatively high, which will obviously affect the fluctuation level of blood sugar, so the GI value of whole milk is lower than that of skim milk.
So how to choose whole milk and skim milk, do readers understand now?