La Leche – The Milk. The first food we have since our arrival on earth and something that can easily continue to be part of our diets till our ripe old ages. A source of nourishment that mainly constitutes of Fats, Minerals, Vitamins, Proteins and Milk sugar. Popular worldly for many health benefits it reaps, like:
- Full of calcium and Vitamin D, both vital for healthy bones, maintaining bone mass and even good teeth
- Provides energy and proteins aiding the muscle/tissue repair
- Also provides potassium helpful in maintaining healthy blood pressure
- Full of various vitamins, that aid good skin, vision, and immunity
Just a few great reasons to have milk, which these days many try to avoid. But drinking milk isn’t what poses a problem, it is actually choosing which one to drink that has got many wind up. What with so many types of milk available, sometimes too many choices aren’t as much fun as they portray to be. So we thought to help you some and decode the science behind the milk and its type based on the fat content.
Whole Milk: Also known as Full Cream is what you will call the unabridged version. Simply the milk which has not been added or from which nothing has been removed. It comes from the dairy is packed and sent your way for consumption. It has about 3.5% of fat and most amounts of calories 150. And yes it is creamier and tastier than the rest of the counterparts, all of which are derived from it.
Skimmed Milk: There is a reason it’s called skimming, which I am guessing is how it’s made. Remove all the fat from whole milk and you have arrived at skimmed milk. Its fat content is negligible between 0.3% to 0.1%. It gives as less as 80 calories from 250ml, which is why many opt for it. However, due to its removal of fat, all the fat soluble vitamins like A, D, E, and K also get removed from it. It appears more watery than creamy.
Toned Milk: The Indian concept of adding water and skimmed milk powder to mostly buffalo milk, hence increasing the quantity, reducing the fat content to 3% and not losing out all fat-soluble content, is Toned milk.
Double Toned Milk: Similar to toned milk but with fat content reduced further to 1.5%. It has about 120 calories.
Now the greater concern, the big question – Which to choose among them?
First of all, let’s take out Skimmed Milk out of the equation, yes it has less fat and calories, but it takes away from what all milk is supposed to do for you, even if the fat soluble are later added, they are processed and not as good.
Next up, if you are a kid or someone looking to build up muscles or body, or a pregnant female, your safe bet is Whole Milk. You need all the help you can get, so without a doubt go for it. For all others, if your cholesterol levels are high or you have a digestive concern or you are just watching your calories and fat content, then pick between toned or double toned milk.
That’s how we can all get the goodness out of the milk.