Food Facts: Why My Mom Made Me Drink Cow's Milk

Hello, world!

Ah, milk. It used to be the bain of my existence while growing up. My mother would pour me up a glass of whole milk and I had to drink all of it by the end of the day. My tiny child palette did not enjoy the taste and after doing a lab on milk last semester I can tell you my adult palette feels the same way. Well, not exactly. What I did take from the lab was that out of the many kinds of milk I just don't enjoy whole milk. The fat percentage is just a little too much for my taste buds. 2%, 1%, and 0% I could drink and be ok, but whole milk? Whole milk just won't do it.

What's the difference between all these kinds of milk? Why did your mom make you drink whole milk in particular?

Those are great questions! There are a lot of different types (I know I tested them), but the most common are whole, 2%, 1%, and 0%. Note that the percentages are not indicating that only (insert number)% of calories come from fat. The percentages indicate the weight of fat in your milk.

~Fat-free or 0% or Skim Milk~

This milk has the least amount of fat, in fact it has zero fat! My lab-mates called it a disgrace to milk! I on the other hand drunk the whole thing without so much as an "ew". While my friends enjoy a little fat in their drinks I seem to enjoy none which can be beneficial for some.

Because of the lower fat content skim milk is a low-calorie way to get protein. While skim milk is processed the protein content isn't affected so, if you're looking to build muscle, but not eat too many calories skim milk may be the way to go. It may also be helpful for those who have a hard time digesting fats.

Skim milk is also nutrient-dense meaning it gives a lot of nutrients for a small amount of energy or calories. The two main vitamins that skim milk is often enriched with are vitamin A and vitamin D. Vitamin A is best known for helping with eyesight while vitamin D is for a multitude of things such as immune support and proper growth. The main nutrient would, of course, be calcium but this is mostly not affected by processing. Brand to brand there might be some slight difference, but you're still getting the calcium you need. So, you can have your milk with less fat and the same vitamins and minerals!

There isn't too much research on skim milk as many people are still on the fence about it. I don't blame them considering how health beliefs have shifted over the years. Some people believe as little fat as possible is good while others believe a healthy amount is alright for anyone. Apparently, though the processing was much different back when skim milk first became popular in the 1950s. This was because the milk was very watered down and so sometimes it gave a blue appearance in the glass or carton. The best brands however can make it fatless and yet creamy.

~ 1% (Low Fat) & 2% Milk (Reduced Fat)~

Now you might be thinking to yourself, "What difference does 1 or 2% of fat make". Taste-wise a whole lot (in my humble opinion). Some regular drinkers of whole and low-fat milk report that they can't tell a difference, while others prefer one over the other. Many of my peers who enjoy whole milk say that it's the creamiest and my peers and I who don't enjoy whole milk say that we hate the taste of the fat. To each their own I suppose.

Just like skim milk (0%), 1% and 2% milk is enriched with the same vitamins and minerals as whole milk without all of the fat and calories. Comparatively they're almost the same in vitamins and minerals as our technology is to the point where we can enrich our foods while taking out everything we don't want. There's only a few major differences (calories and fat) here and there according the USDA. One oddball that you may notice shifting is vitamin A, but similar to the changes in calcium you're still getting the necessary percentage. Let me break it down with what we have so far:

Skim Milk (per cup)

84 calories
8 grams of protein
0.194 grams of fat (enough to be considered zero)
299 milligrams of calcium
149 micrograms of vitamin A
3 micrograms of vitamin D

1% Milk (per cup)

106 calories
8 grams of protein
3 grams of fat
310 milligrams of calcium
142 micrograms of vitamin A
3 micrograms of vitamin D

2% Milk (per cup)

122 calories
8 grams of protein
5 grams of fat
309 milligrams of calcium
203 micrograms of vitamin A
3 micrograms of vitamin D

~Whole Milk or 3.25% Milk~

Yes, that's right. A gallon of whole milk is only 3.25% of the total weight. Yet here we are debating on taste, and which is better for you. Taste will forever be debated, but I can answer the better for you question. Hint: it's not a simple yes or no. Can I tell you a secret? I don't believe any food is "bad" thus I don't believe, and milk is "bad" (Unless it's actually gone bad if so, please throw it away; double note if you're lactose intolerant milk isn't bad, but please don't hurt yourself). The thing is though one of these milks is best suited for when you're a child. Yes, that's right my doctor was correct in telling my mother to give me the bane of my existence at the time. Whole milk is best for children because they're growing and so they need those calories from the fat to continue growing. In fact, according to a study done by the National Institute of Health children need a minimum of 1000-1,200 calories a day. That's what adults drop down to when they want to lose a little bit of weight. If you happen to have an active child those calorie needs, go up as you'll see below.

Parent Tips: Calories Needed Each Day (nih.gov)

Now an adult is a different story. Adults may or may not have health benefits from whole milk. Most adults get all of the calories and vitamins they need from the food they eat especially if you have a well-balanced diet. So, unless you're very active, or in need of calories and fat such as if you have medical trauma or you're pregnant you really don't need to drink whole milk. Plus, with America getting more and more sedentary (meaning not very active) with office and stay at home jobs the need for more calories is going to drop for most people.

Here it is! The full summary of milk that you've been waiting for!

FoodData Central (usda.gov)

Milk is like any other food. You need to pick which one is best for your body and your lifestyle. If you're a steady milk drinker and you like the taste of whole milk maybe buy it every other time you go to the store instead of making it your constant choice. Or maybe your doctor told you to cut back on your fat content. Then our other milks are probably the way to go. You drink whatever is best for you. What's best for me is almond milk, but we'll touch that another day!

References

Is Whole Milk Better Than Low Fat and Skim Milk? (healthline.com)

Calories in Skim Milk - Nutritional Information and Diet Info (fitbit.com)

Calories in Whole Milk - Nutritional Information and Diet Info (fitbit.com)

Does Nonfat Milk Provide the Same Nutrients as Whole Milk? (for Parents) - Nemours Kidshealth

Busting myths about milk - Scope (stanford.edu)

What Do Milk Fat Percentages Mean? | U.S. Dairy (usdairy.com)