Milk is an essential part of your daily diet and everyone should have at least one glass of milk every day for their daily dose of energy, protein, vitamins and minerals. Protein in milk is important for brain development and growth of body tissues. It is a complete food which can be enjoyed in several delicious forms such as buttermilk, cottage cheese, butter, yogurt, cream, ice-cream and cheese to name a few. It is widely used in recipes and sweets and deserts enhancing their flavor and nutrition.
Primarily, there are four varieties of milk that people consume, namely full cream, toned, double toned and skimmed. Although the nutrition content in all four forms of milk remains almost the same with equal amount of Vitamin A, Vitamin B, Vitamin D, Sodium, Potassium, Phosphorus, Selenium, Zinc, but they do vary in their fat content and production style. If you are trying to lose weight, then whole milk is certainly not the right choice for you, instead you can opt for low fat milk as it gets digested easily, low in calories and fats and improves the absorption of nutrients in body.
Types of milk and their health benefits
Whole Milk: Whole milk is non-altered milk and packed with natural nutrients. Drinking a glass of whole milk provides approx 150 calories. If you are looking for weight loss, try to avoid whole/ full cream milk.
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 just like other forms of milk. Consuming skimmed milk will provide around 80 calories per glass, which are good enough to shed some extra kilos.
Toned Milk: Toned milk contains minimum 3% fat and is obtained by adding skimmed milk or milk powder and water to whole milk. It is pasteurized and is healthy for people on weight loss diet. Toned milk has low cholesterol content with same nutrition value as of whole milk, but it lacks fat soluble vitamins that need to be fortified. A glass of toned milk provides approx. 120 calories.
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 milk along with the healthy nutrition.
Health benefits of milk
If you are looking to lose weight then toned milk or double toned milk is best suited for you as it is low in calories, fat content and even cholesterol, but contains nutritional value of a whole milk.- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.