Latest news with #wholemilk
Yahoo
3 days ago
- Health
- Yahoo
Whole Milk or 2%? Nutritionists Reveal Which Is Actually Healthier
Key Takeaways The biggest difference between whole milk and 2% is fat content—nutrient levels like calcium and vitamin D are nearly identical. Whole milk's fat can boost satiety, help absorb key vitamins, and may even support heart health when consumed in moderation, while 2% is better for those looking for low-fat dairy options. The healthiest milk is the one you'll enjoy and drink regularly—both whole and 2% offer the same core is a staple in almost every household, whether it's poured over cereal, added to coffee, blended into smoothies, or enjoyed in a glass. But when it comes to choosing between whole milk and 2%, the decision can feel more complicated than it seems. Is one option healthier? Does fat content really make a difference? What should you consider when picking what's right for you or your family? We spoke with some experts to break down the real differences between the types of milk you might see on grocery store shelves, and how to make the best choice for you and your dietary needs. Related: Does Milk Hydrate Better Than Water? Here's the Best Time to Drink Milk What's the Main Difference Between Whole Milk vs. 2%? 'The difference is the fat content,' says Dr. Michelle Schack, dairy veterinarian and co-founder of DairyKind, a company that works to promote animal care and nutritional transparency. 'Whole milk has 3.25% fat content (by weight) while 2% milk has, as the name suggests, 2% fat content (by weight),' she says. Whole milk has about eight grams of fat and roughly 150 calories per cup, while 2% milk contains around five grams of fat and 120 calories. But otherwise, Dr. Schack goes on to share that the other key nutrient levels—like calcium and vitamin D—are nearly identical. Similarly, registered dietitian Hilary Walentuk, RD, agrees. 'All cow's milk, regardless of fat content, contains the same 13 essential nutrients per serving,' she explains, including essential vitamins, potassium, and high-quality protein, which are all vital for maintaining bone density, muscle function, and overall health. 'The only real nutritional difference is the fat and calorie content. Everything else stays the same.' The Role of Fat Fat has long been treated as something to avoid—but in reality, not all fats are created equal. When it comes to milk, fats serve many important functions in the body: 'Fat carries flavor, so whole milk tends to taste richer, which can increase enjoyment,' Dr. Schack says. And that flavor could have an additional benefit, as people may find they're more satisfied even when they're drinking less. 'Whole milk tends to keep people feeling fuller longer because fat slows gastric emptying,' she explains. Fat also plays a role in how your body absorbs nutrients. Vitamins A and D, which are both in milk, are fat-soluble, which means your body needs some fat to absorb them properly into the bloodstream. 'Vitamin D is essential for calcium absorption and bone health,' Dr. Schack says. 'And vitamin D is one of the most common nutrient deficiencies in the U.S.' And it's not just the healthy fats that give whole milk its edge. Walentuk shares that there are even more hidden benefits: 'Whole milk dairy contains over 400 unique fatty acids,' she says. 'This complex nutritional profile may help explain why studies show a link between full-fat dairy and heart health.' That doesn't mean more is always better, but it definitely challenges the idea that low-fat equals healthier. How to Choose What's Right for You So how do you know which milk is best for you? The answer largely depends on your individual health goals, taste preferences, and lifestyle. If you're watching your fat intake for medical reasons—such as high cholesterol or heart disease—2% or low-fat options might be the healthier choice. 'Lower-fat milk is a great option for someone looking to reduce calories or fat in their diet but not looking to sacrifice nutrition,' Walentuk says. 'But the healthiest milk choice is the one a person will drink and enjoy.' And if you're concerned about heart health, research shows that moderate consumption of whole milk can still fit into healthy eating habits, especially when balanced with other dietary choices throughout the day. For those who enjoy the taste of milk and want a creamier texture and richer flavor, whole milk might be a better fit, Dr. Schack says. However, 'all milk is safe and wholesome,' she emphasizes. No matter your choice, both experts agree: you really can't go wrong when drinking milk. 'Milk is still one of the most accessible, affordable ways to get essential nutrients,' Walentuk says. 'Whether it's whole or 2%, the most important thing is that it works for you.' Read the original article on Real Simple
Yahoo
5 days ago
- Health
- Yahoo
'81c per serving': Coles item that easily increases daily protein intake
Some of us opt for a splash in our daily coffee. Some mix it up with tasty fruit for a delicious smoothie. Others refuse to touch it unless it's skinny or plant-based. We're talking about milk—whole milk, to be specific. Given the meteoric rise of alternative milks in recent years (see: almond, oat, coconut, cashew, etc.), you'd be forgiven for forgetting that humble cow's milk even exists. Indeed, Australian nutritionist Faye James declares the creamy white stuff, which is naturally high in protein, has been 'unfairly sidelined' in favour of different varieties for years. However, research shows that, for the first time since 2020, dairy milk sales are back in growth, as more Australians embrace protein-rich diets, and Faye says there's 'a lot to love' when it comes to whole milk's nutritional profile. 'Whole milk is naturally rich in calcium, vitamin D, protein and healthy fats. These are all nutrients that support bone health, muscle function, brain development and hormone production,' Faye tells Yahoo Lifestyle. RELATED: 🏉 Rugby fan's huge airport surprise after landing in Sydney: 'Surreal' 🦥 Boody's new range in sizes S to XL are 'the softest sets you'll ever wear': 'Comfy and chic' 🥬 Alternative to Coles, Woolworths saving shoppers up at $720 a year: 'Secret weapon' Why you should add whole milk to your diet She adds that women going through perimenopause and menopause are among those who can benefit the most from including whole milk in their diet. 'During this time, oestrogen levels drop, and that can impact bone density and mood,' Faye explains. 'Whole milk contains fat-soluble vitamins like A and D, which help with hormone regulation and immune function. Plus, its natural fat content helps us feel fuller for longer and supports better blood sugar balance, which can really help with those mid-afternoon energy dips.' Faye, who is the author of The Perimenopause Plan, explains that during perimenopause and menopause, women often experience weight gain, muscle loss, low energy and poor sleep. 'Protein can help with all of those things,' Faye says. In fact, she calls protein 'a bit of a nutrient hero'. 'It supports lean muscle mass, balances blood sugar and keeps you satisfied after meals,' she says. How much protein do we need each day? The trouble is that a splash of whole milk in your morning coffee isn't quite enough to reap the benefits. 'Ideally, we should aim for around two to three serves of dairy a day. That could be a glass of milk, a tub of yoghurt or a few slices of cheese,' Faye tells us. If that sounds tricky, there are simple ways to make it easier. Dairy Farmers High Protein Milk is a deliciously creamy milk that delivers 18g of high-quality dairy protein per 300ml serve—the benefit being that you can swap it for regular milk and easily add more protein to your diet. Available at Coles for $5.40 for 2 litres, it works out to just 81c per serving, making it a seriously affordable way to incorporate the viral nutrient. 'High-protein milk is an easy and accessible way to get more protein into your day,' Faye explains. 'You can pour it over your morning oats, blend it into a smoothie or even use it in your coffee for an extra boost. 'It's a simple switch that delivers a lot of nutritional bang for your buck. It's not just helpful for midlife women, either. Anyone looking to maintain strength, energy and vitality can benefit.' And, these days, Faye says more and more of us are tuning in to our nutritional needs. 'There's definitely been a shift,' the expert says. 'People are no longer just counting calories or cutting carbs. They're tuning into how food makes them feel and looking for more balance.' Expert's tips on how to make healthy eating easier Of course, when you're juggling work, friends and family, it can be hard to find the time to put your good intentions into practice, but Faye has some tips to make healthy eating easier. 'Life is busy, and it's easy to fall back on whatever is quick and familiar, but a few smart choices at the supermarket can make a big difference,' she says. 'I always recommend focusing on 'foundation foods' - things that are versatile and packed with nutrients. 'High-protein milk is a great example. With one purchase, you're ticking off protein and calcium in a convenient, tasty way. SHOP: 🏉 Rugby fan's huge airport surprise after landing in Sydney: 'Surreal' 🥬 Alternative to Coles, Woolworths saving shoppers up at $720 a year: 'Secret weapon' 🥛 $4.50 Woolies protein find gets a 10/10 from shopper: 'Noticed real changes' 'Other great options are Greek yoghurt, eggs, frozen vegetables, legumes, canned fish and wholegrain wraps or brown rice,' Faye continues. 'These are the kind of foods you can mix and match to create healthy meals in minutes. "And if you've got a blender, you've got no excuse. A smoothie made with milk, banana, oats and nut butter can be whipped up in seconds and is far better than skipping breakfast or grabbing something processed like a shop bought protein bar.'
