Full cream vs skimmed milk

Milk is a whitish nutritious liquid secreted by the mammary gland of mammals. All mammals produce milk; however, the most common milk sold commercially is that of the cow.

A few people have raised concerns as to why milk from cows should be consumed by humans; but this practice is as old as man himself.

We start drinking milk when we are young, but our intake decreases as we get older. Some people shy away from it because they fear it will add too much fat to their diet, while others leave it out because they believe that they no longer need it.

Milk is an essential part of our diet because it provides our bodies with the necessary vitamins and nutrients it needs to function properly.  Milk is composed of protein, fat, lactose (milk sugar) ash, solids, nutrients and minerals.

The mammal whose milk has the highest protein content is the whale (13.6 per cent), while the values in other mammals are: rat (11.3 per cent), cat (11.1 per cent), polar bear (10.26 per cent ), dolphin and deer (10.4 per cent), dog (9.5 per cent), buffalo (5.9 per cent), pig (5.8 per cent), elephant (4.9 per cent), goat (3.1 per cent), cow (3.1-3.9 per cent, depending on the breed) and human (1.1 per cent).

Health benefits of milk

Milk contains protein, calcium, lactic acid, fat, vitamin A, B12, D and zinc. These ingredients help to hydrate our skin, while the lactic acid acts as exfoliant to help smoothen skin.

Milk is a great source of calcium, which is essential for healthy bones and teeth. Children need it to help proper bone growth and development, while adults need it to help eliminate the chances of developing osteoporosis — a medical condition in which the bones become brittle and fragile due to depletion of calcium and protein.

A glass of milk can relieve stomach upset in patients with gastric (stomach) ulcers because milk is made up of suspended particles that help to coat the stomach walls and acts as an antacid (a substance which neutralises stomach acidity). Drinking milk is also a common first aid antidote for swallowing heavy-metal poison.

The production process of milk starts from the dairy farm where milk is collected from the udder of the cow, using milking machines. The milk samples are then taken to the lab and a series of tests are run to ensure that it is free of harmful microorganisms and wholesome for human consumption.

Milk that meets the set standards, based on quality and composition, then undergo some further steps of processing which include pasteurization — a process of heating the milk to a specific temperature for a specific period of time to kill harmful microorganisms.

Homogenisation — a process in which the fat particles in the milk are broken up and dispersed evenly throughout the milk, giving it a creamy look. The final process involves the separation of fat from the milk. The fat removed is mostly used to produce milk bi-products such as cheese, butter, etc.

Milk from which the fat has been totally ‘skimmed’ or removed is known as skimmed milk.

If about 3.25 per cent of fat is re-introduced into the already skimmed milk, the milk is referred to as full-cream milk or whole milk.

Beyond the fat content, major differences exist between the nutritional values in, and indications for consuming skimmed milk and full-cream milk. A few of these differences are:

Full-cream milk contains about 3.25 per cent fat, while skimmed milk contains about 0-0.5 per cent fat. As such, many nutritionist and doctors recommend it for those who are trying to maintain a healthy weight.

Full-cream milk is very good for young subjects; however, reducing dietary fat is recommended to reduce total blood cholesterol in adults.

Full-cream milk contains more cholesterol than skimmed milk. This is why full-cream milk is not advisable to be taken by persons who already have high blood cholesterol levels and are at a high risk for coronary heart disease.

Skimmed milk contains fewer calories than full-cream milk. Replacing three cups of full-cream milk a day with skimmed milk saves about 1,200 calories in just one week. This can be significant for the weight loss diet. However, the increased number of calories in full-cream milk makes it very suitable to meet the energy requirements of young and growing children.

Another major difference between whole milk and skimmed milk is that the fat present in whole milk makes it creamier and more delicious than skimmed milk. This is why many people find skimmed milk a bit bland.

Unlike full-cream milk which contains both water soluble and fat soluble vitamins, skimmed milk lacks the fat soluble vitamins (A, D, E, K) because they have been skimmed alongside with the fat during the production process. This is the reason why some people consider skimmed milk to actually be less healthy than whole milk, questioning the extent to which animal fat contributes to weight gain. However, most manufactures re-fortify skimmed milk with vitamins A and D because of the major role these vitamins play.

In conclusion, full-cream milk is recommended for infants, toddlers, teenagers, active adults and body builders; while skimmed milk is recommended for adults above 60 years of age, obese persons, or anyone who has high blood cholesterol levels.

Let’s be health-wise! Please, ensure that your household takes a glass of warm milk daily.

culled form Punch