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Types of Milk and their Health Benefits

Did you know that all three types of milk (Skimmed, toned, double toned and full cream) contain approximately the same amount of vitamins and minerals:Vitamin A, Vitamin B, Vitamin D, Sodium, Potassium, Phosphorus, Selenium, Zinc. But do you know that different milk tend to vary with their production style and primarily fat content. If you are trying to lose weight then whole milk is not the right option, while low fat milk is as it gets digested slowly and is low in calories, fat and increases better absorption of nutrients.

Commercial milk is usually of two types. Pasteurized and homogenized. Pasteurized milk is heated at high temperature to kill harmful bacteria while maintaining the flavour and nutrition content of the milk. Homogenized milk is identical in fat content to pasteurized milk and other factors but it undergoes a process called homogenization, a process which breaks up the fat globules in the milk which spreads the fat evenly and prevents the formation of creamy layer forming at the top.

Milk is healthy for kids as well as adults because of its high nutritional content which provide energy for work and protein for muscle repair along with calcium and phosphorous for bone development. Some people complain of weight gain by drinking milk which is possible if you are drinking whole milk  that is high in fat content. Adding other ingredients like energy powders to the milk can increase  calorie content of the glass of milk resulting in weight gain.

Here is the nutrition break-up of four  most popular kinds of milk and their fat content

Whole Milk: Whole milk is non-altered milk which is packed with its natural nutrients without adding or removing anything from the milk. Drinking a glass of toned milk will provide approx 150 calories.

Skimmed Milk: Skimmed milk lacks the fat content or has a fat content of 0.3% to 0.1%. It contains nearly half the calories of full cream milk but contains all its nutrients like vitamins and minerals as par other forms of milk.  Consuming skimmed will provide around 80 calories per glass of milk .

Toned Milk: Toned milk contains minimum of 3% fat in the milk. It is obtained by addition of skimmed milk or power and water to whole milk. It is pasteurized and is healthy for people on weight loss. Consuming toned milk keeps a lower cholesterol consumption from the milk though it carries the same nutrition as whole milk but lacks fat soluble vitamins which have to be fortified. Toned milk provides around 120 calories for a glass of milk.

Double Toned Milk: Double toned milk is prepared by mixing whole milk with skimmed milk or skimmed milk powder maintaining the fat content to 1.5% of the total fat present. If you are on a fat loss diet then toned milk will check the calorie intake and help in weight loss. It provides around 95-100 calories for a glass of smilk along with the healthy nutrition.

If you are looking to lose weight then skimmed milk or double toned milk is best suited for you as it is low in calories, fat content and even cholesterol.

— this article is written by a dietitian @ FitHo
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