A 1-cup serving of skim milk has around 83 calories, no saturated fat, and only 5 mg of cholesterol. If you drink cow's milk, most doctors recommend low-fat or nonfat versions. It contains very high proteins, almost 170 more than oat milk and has 34 calories per 100 grams. Saturated fat in your diet raises LDL ("bad") cholesterol, which increases your risk of heart disease and stroke, according to the American Heart Association. What's more, a study published in Food Science & Nutrition found that grass-fed dairy cows produce milk with the highest levels of omega-3 compared with other cows, which is important because omega-3s promote heart health.īut when it comes to your cholesterol levels, “high-fat dairy could get you into trouble,” says John Day, MD, a cardiologist in Salt Lake City. Cow’s milk also contains potassium, which may help prevent high blood pressure (hypertension). You may want to choose skim milk if you’re watching your weight, but both are healthy choices. Because 1 percent milk has more fat, it also has more calories. By law, skim milk can have no more than 0.2 percent milk fat. If youre hoping to gain muscle mass or are recovering from a disease, then drinking skim milk will provide some of the proteinsand essential minerals youll need. “It’s a tremendous source of protein and nutrients, contains essential vitamins and minerals, and provides a third of a person’s daily recommended intake of calcium,” Krivitsky says. While 2 percent milk contains 2 percent milk fat, 1 percent has half as much fat. As we stated before, skim milk (or any cows milk) is naturally high in protein and can offer up to 8 grams of protein per cup. Whole cow’s milk contains around 160 calories, 5 grams (g) of saturated fat, and 35 milligrams (mg) of cholesterol in a 1 cup - or 8 ounce (oz) - serving. “Each milk will provide different pluses and minuses.” “People choose a milk based on tolerability and taste - in addition to health beliefs,” says Deborah Krivitsky, RD, a dietitian based in Boston. When you're trying to get to healthy cholesterol levels, you'll want to limit the amount of saturated fat in your diet.Īlternative milks can provide similar nutritional benefits if you're watching your cholesterol, are lactose intolerant, vegan, or allergic to certain proteins in cow’s milk or if you simply prefer something other than cow's milk. But too much of the saturated fat and cholesterol in whole milk - and even in 2 percent milk - may counteract those health benefits. But what do the newer types of milk mean for your heart health if you have high cholesterol? Old-fashioned cow’s milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. Table Salt: What’s the Difference?ĭana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.The milk aisle is changing, now offering a growing number of options for what to pour on your cereal or drink down as a late-night snack. Choose unsweetened nut milk and you can’t go wrong. Winner: Draw! It comes down to a flavor preference in this case. 1 Cup Serving Skim Plus Milk: 0 g total fat 11 g protein 405 mg calcium). Many brands are also fortified with calcium and vitamin D, and are available in higher-calorie sweetened flavors. 1 Cup Serving Almond Milk: 2.5 g total fat 1 g protein 450 mg calcium. One cup of unsweetened cashew milk contains 25 calories, 2 grams of fat, 0 grams of fiber, and 1 gram each of protein and carbohydrate. There are also numerous flavors of sweetened almond milk, but the calories can jump to 90 for the same 1 cup, thanks to the added sugar.Ĭashew milk is made in same fashion as almond milk, with similar flavor and thickening agents we came across one brand that contained some almond butter! Cashew milk also has a thick and creamy texture but an earthier flavor than almond milk. Some brands are fortified with additional nutrients, including calcium and vitamin D, but it’s worth checking labels, since some have significantly less than others. Each cup contains 160 milligrams of sodium, whereas a glass of cow’s milk has 125 milligrams. One cup of unsweetened almond milk contains 30 calories, 2.5 grams of fat, and 1 gram each of protein, carbohydrate and fiber. It has a creamy texture and distinct nutty essence. Solid pulp is removed, and ingredients, including locust bean gum and salt, are added to thicken, enhance flavor and maintain freshness. Find out how this nutty beverage stacks up against its almond-containing counterpart.Īlmond milk is made from a blend of almonds and water. The varieties of dairy-free milk alternatives continue to expand, and the newest kid on the shelf is cashew milk.
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