Why you shouldn't be scared of drinking whole fat milk

Milk does not enjoy a good reputation among weight watchers. All those trying to shed kilos often ditch the traditional whole milk (full-fat milk) and opt for plant-based or low-fat milk, scared of the fat content in it. Most of the misconceptions related to the consumption of whole milk are spread by companies who want to sell their milk products branding them as low fat. In reality, milk is not bad for health or weight loss.

Since childhood, we have been apprised about the benefits of including milk in the diet. Having milk-based products is also a part of many cultures. So, cutting it down does not seem like the best option, unless you are lactose intolerant and have to avoid all milk-based products. Here are some legit reasons to have whole milk instead of switching to the low-fat version.

Milk contains saturated fat, which is linked with rise in cholesterol levels and heart problems. Whole milk contains 3.5 per cent fat, low-fat milk has only 1 per cent and skimmed milk is less than 0.5 per cent. That's why skimmed and low-fat milk is a preferred choice of many. However, in the field of nutritional science, there is still confusion related to the intake of saturated fat. There was no experimental evidence to prove that saturated fat can lead to heart problems. A lot more research is needed in this area, before coming to any conclusion.

Milk contains essential nutrients like vitamins A, B, C D and E, calcium, potassium and others. When you opt for low-fat milk, you may also get fewer vitamins as compared to whole milk. That's because when the fat is removed from milk, some amount of fat-soluble vitamins (vitamin A, B12 and D) are also removed from it. Omega-3 fatty acids, which is good for heart health, is also less in low-fat and skimmed milk as compared to whole milk. The amount of calcium and other trace minerals remains the same in both types of milk.

Whole milk is better for your bones as compared to low-fat milk as it contains both calcium and vitamin D in a fair amount. Vitamin D deficiency is quite common among people and it is found in only a few food items. Cutting them also from the diet isn't a good idea. Full-fat milk is indeed high in calories, but that would not be a problem if you consume it in limited amounts. As far as the effect of high-fat content is concerned, studies suggest that whole milk and other high-fat milk products may actually help prevent weight gain.

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Loaded with vitamins and minerals, whole milk also reduces the risk of developing metabolic syndrome. As per studies, drinking whole milk daily can cut down the risk of insulin resistance, high triglyceride levels, atherosclerosis and abdominal obesity. Just to be on the safe side, take only a glass of whole milk in a day. Whether you are having oatmeal, shakes or protein shakes, stick to only one glass of milk.

As we mentioned earlier, unless you have been advised to cut down full-fat milk by your doctor or dietitian, do not remove it from your diet. Milk is an essential part of a balanced diet and a cup of milk or 250 ml of milk daily can provide you with numerous vitamins and minerals required by the body to function efficiently. Just need to be careful about the quantity and frequency. If you add an excess of anything to your diet, it will reflect on your health and waistline.