When you shop in the dairy case, the primary types of milk available are whole milk (3.25% milk fat), reduced-fat milk (2%), low-fat milk (1%) and fat-free milk, also known as skim milk.
Experts recommend getting fewer than 20 grams of saturated fats each day, which is why many people avoid whole milk and opt for skim. Also, the fats in whole milk aren't the healthy fats that are in products like: Nuts. Oily fish.
The fatty acids in whole milk are approximately 62% saturated, 30% monounsaturated, 4% polyunsaturated, and 4% other types such as naturally occurring trans fatty acids, which include conjugated linoleic acid (CLA).
Milk fat contains on average 65-70% saturated fatty acids and 30-35% unsaturated fatty acids (Figure).
Whole milk isn't made wholly of fat, or largely of fat, or even substantially of fat. In fact, it doesn't contain much fat all. Whole milk is actually only about 3.5 percent fat. The reason it's called "whole milk" has less to do with its fat content, than the fact that it's comparatively unadulterated.
Whole Milk is virtually 97% Fat Free. An 8oz glass of milk has 21 minerals, 13 vitamins and provides 13 essential nutrients!
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
Choose lower fat milk such as skim, 1% and 2% milk. Making lifestyle changes (smoking cessation and weight loss), and reducing total dietary fat (especially saturated and trans fat) are more effective at lowering blood cholesterol than reducing cholesterol intake.
Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.
Which milk is the best for weight loss? According to a study by NIH, unsweetened almond milk has the lowest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.
Most of the fat we eat should be unsaturated – that includes olive oil and other unsaturated oils, like sunflower and rapeseed, as well as nuts, seeds and oily fish. Switching from saturated to unsaturated fats is the main thing to focus on in terms of fat and heart health.
Dairy products are associated with many negative health effects due to previous observations relating to their saturated fatty acid (SFA) content, which may lead to increased low-density lipoprotein cholesterol (LDL) levels, thus an increased risk of cardiovascular disease [8].
Whole milk contains saturated fat, which is known to increase total cholesterol, raising both LDL “bad” and HDL “good” cholesterol levels. However, the minerals in milk, specifically calcium and potassium may help to control blood pressure. Comparison of milk with other foods in the diet can affect study results.
Which is Better for Health? Reduced-fat milk and skim milk have fewer calories and higher amounts of vitamins than whole milk (thanks to fortification). They also have less saturated fat, which has been shown in studies to raise your "bad" cholesterol and put you at a higher risk for heart disease.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol.
Soy Milk: No Cholesterol, but Could Be Missing Calcium
Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis.
The worst foods for high cholesterol, given their high saturated fat content, include: Red meat, like beef, pork, and lamb, as well as processed meats like sausage. Full-fat dairy, like cream, whole milk, and butter. Baked goods and sweets.
Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.
Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks.