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Which One is Better, 2% or Skim Milk?
I recently did a fridge makeover with AOL, working with a lovely family to show them how to lighten up their fridge and make healthier choices.
A few viewers wrote in with questions about 2% milk vs. skim and why I tell families to make the swap. My recommendation mainly has to do with saturated fat, that we know is hazardous to heart health because they easier clog arteries.
Milk is a staple in many households, something families drink at least once a day or more. So let’s take a look to see how an 8-ounce glass of 2% milk stacks up to skim.
- One 8-ounce glass of 2% milk has 5 grams of fat, 3 of which are saturated, 130 calories
- One 8-ounce glass of skim has 0 grams of fat, 110 calories
- Not a fan of milk but looking for extra calcium? Try adding more broccoli to your dinner plate.
- The Today Show nutritionist, Joy Bauer discusses 7 Mistakes to Avoid While Feeding You Kids.
- Which is better, fruit or juice?
Might not sound too bad right? But nutritionists say to stay under 20 grams of saturated fat per day, so let’s add this simple lunch to your glass of 2%, after all milk isn’t the only potential source for saturated fat:
1 grilled cheese sandwich with two slices of American cheese cooked with one tablespoon of butter
That’s 21 grams of fat, 13 of which are saturated – so that means in just one meal you’re up to 16 grams, doesn’t leave much space for enjoying that slice of pizza with salad later or a cup of creamy broccoli soup.
What about 2% or full fat milk for kids? Lots of parents have heard that fat is necessary for health brain function for growing children and that is true. However, most nutritionists and doctors now say you can switch your toddler to nonfat or 1% milk to scale back on high fat levels that they no longer need after the age of two.
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June 15, 2010, 11:08 am
You talk about fat in skim versus whole milk, but what about sugar? Is it true that the lower the fat content in milk, the higher the level of sugar?
June 15, 2010, 11:26 am
Hi Sharon!
Yes that is true, the milk sugars go up slightly by 4 grams per cup for skim compared to whole milk, but the calories drop by 40 when you choose skim. However, we know for certain that the saturated fats found in whole dairy products like whole milk can raise your blood cholesterol, so it’s about making the best choice between the two. Skim milk is a great low-cal way to get your vitamin D, protein, and calcium, so I think it’s a pretty fair trade off.