Is Skim Milk Making You Fat?
FitPhysique
Posts: 284 Member
I've just read the article at this link and thought I'd post it for everyone to read. Do your research and make decisions that are BEST for your body. Good Luck!
http://shine.yahoo.com/channel/food/is-skim-milk-making-you-fat-2479492/
****You probably spend all of one second deciding what kind of milk to put in your coffee. What's to debate? If you want to keep the pounds off and avoid heart disease, choose skim. This is gospel, after all: It's recommended by the USDA and has so permeated our thinking that you can't even find reduced-fat (2%) milk at places like Subway—and forget about whole.
But is it true? Let's start with the question of what's fattening. Whole milk contains more calories and, obviously, more fat. A cup has 146 calories and almost 8 grams of fat, reduced-fat (2%) has 122 calories and almost 5 grams of fat, low-fat (1%) has 103 calories and 2.5 grams of fat, and nonfat (skim) has 83 calories and virtually no fat.
But when it comes to losing weight, restricting calories has a poor track record. Evidence gleaned from numerous scientific studies says that if you starve yourself for lunch, you typically compensate at dinner. And according to a 2007 report in the Archives of Internal Medicine, telling overweight and obese patients to cut calories led to only "transient" weight loss—it didn't stay off. The same goes for cutting saturated fat. In 2003, the Cochrane Collaboration, a respected source for unbiased reviews of research, compared low-fat diets with low-calorie diets and found that "fat-restricted diets are no better than calorie-restricted diets in achieving long-term weight loss." As Walt Willet of the Harvard School of Public Health wrote in the American Journal of Medicine, "Diets high in fat do not appear to be the primary cause of the high prevalence of excess body fat in our society, and reductions in fat will not be a solution."
Related: 5 Foods That Will Make You Look Younger
It's becoming widely accepted that fats actually curb your appetite, by triggering the release of the hormone cholecystokinin, which causes fullness. Fats also slow the release of sugar into your bloodstream, reducing the amount that can be stored as fat. In other words, the more fat in your milk, the less fat around your waist. Not only will low-fat milk fail to trim your gut, it might even make you fatter than if you were to drink whole, according to one large study. In 2005, researchers from the Harvard School of Public Health and other institutions studied the weight and milk consumption of 12,829 kids ages 9 to 14 from across the country. "Contrary to our hypothesis," they reported, "skim and 1% milk were associated with weight gain, but dairy fat was not."
But surely low-fat milk is better for your heart? We are often told to watch our consumption of dairy because it raises our bad cholesterol, the kind known as LDL. But LDL comes in at least four varieties, and only the smallest and densest of them are linked with heart disease. Dairy fat, it turns out, affects only the large, fluffy kind of LDL—the benign kind.
And here's a final thought: How would you feel if you opened a carton and poured a chalky, bluish-white liquid into your coffee? That's the color many nonfat milks are before powdered milk is added to whiten them—a process that brings its own problems. Any way you look at it, there's been a lot of whitewashing of skim milk's image.
See Also: The 14 Healthiest Snack Foods
THE SKINNY ON NONFAT MILK
To turn skim milk white, "some companies fortify their product with powdered skim," says Bob Roberts, a dairy scientist at Penn State. Powdered skim (which is also added to organic low-fat milks) is produced by spraying the liquid under heat and high pressure, a process that oxidizes the cholesterol. In animal studies, oxidized cholesterol triggers a host of biological changes, leading to plaque formation in the arteries and heart disease, Spanish researchers reported in 1996. "OCs are mutagenic and carcinogenic," they wrote. In 1998, Australian researchers studied rabbits fed OC and found that the animals "had a 64% increase in total aortic cholesterol" despite having less cholesterol in their blood than rabbits fed natural sources of the substance. (A 2008 Chinese study with hamsters confirmed these findings.) Roberts says the amount of OC created by adding powdered skim is "not very much," but until the effects on humans are known, it's impossible to say what's a safe level.
http://shine.yahoo.com/channel/food/is-skim-milk-making-you-fat-2479492/
****You probably spend all of one second deciding what kind of milk to put in your coffee. What's to debate? If you want to keep the pounds off and avoid heart disease, choose skim. This is gospel, after all: It's recommended by the USDA and has so permeated our thinking that you can't even find reduced-fat (2%) milk at places like Subway—and forget about whole.
But is it true? Let's start with the question of what's fattening. Whole milk contains more calories and, obviously, more fat. A cup has 146 calories and almost 8 grams of fat, reduced-fat (2%) has 122 calories and almost 5 grams of fat, low-fat (1%) has 103 calories and 2.5 grams of fat, and nonfat (skim) has 83 calories and virtually no fat.
But when it comes to losing weight, restricting calories has a poor track record. Evidence gleaned from numerous scientific studies says that if you starve yourself for lunch, you typically compensate at dinner. And according to a 2007 report in the Archives of Internal Medicine, telling overweight and obese patients to cut calories led to only "transient" weight loss—it didn't stay off. The same goes for cutting saturated fat. In 2003, the Cochrane Collaboration, a respected source for unbiased reviews of research, compared low-fat diets with low-calorie diets and found that "fat-restricted diets are no better than calorie-restricted diets in achieving long-term weight loss." As Walt Willet of the Harvard School of Public Health wrote in the American Journal of Medicine, "Diets high in fat do not appear to be the primary cause of the high prevalence of excess body fat in our society, and reductions in fat will not be a solution."
Related: 5 Foods That Will Make You Look Younger
It's becoming widely accepted that fats actually curb your appetite, by triggering the release of the hormone cholecystokinin, which causes fullness. Fats also slow the release of sugar into your bloodstream, reducing the amount that can be stored as fat. In other words, the more fat in your milk, the less fat around your waist. Not only will low-fat milk fail to trim your gut, it might even make you fatter than if you were to drink whole, according to one large study. In 2005, researchers from the Harvard School of Public Health and other institutions studied the weight and milk consumption of 12,829 kids ages 9 to 14 from across the country. "Contrary to our hypothesis," they reported, "skim and 1% milk were associated with weight gain, but dairy fat was not."
But surely low-fat milk is better for your heart? We are often told to watch our consumption of dairy because it raises our bad cholesterol, the kind known as LDL. But LDL comes in at least four varieties, and only the smallest and densest of them are linked with heart disease. Dairy fat, it turns out, affects only the large, fluffy kind of LDL—the benign kind.
And here's a final thought: How would you feel if you opened a carton and poured a chalky, bluish-white liquid into your coffee? That's the color many nonfat milks are before powdered milk is added to whiten them—a process that brings its own problems. Any way you look at it, there's been a lot of whitewashing of skim milk's image.
See Also: The 14 Healthiest Snack Foods
THE SKINNY ON NONFAT MILK
To turn skim milk white, "some companies fortify their product with powdered skim," says Bob Roberts, a dairy scientist at Penn State. Powdered skim (which is also added to organic low-fat milks) is produced by spraying the liquid under heat and high pressure, a process that oxidizes the cholesterol. In animal studies, oxidized cholesterol triggers a host of biological changes, leading to plaque formation in the arteries and heart disease, Spanish researchers reported in 1996. "OCs are mutagenic and carcinogenic," they wrote. In 1998, Australian researchers studied rabbits fed OC and found that the animals "had a 64% increase in total aortic cholesterol" despite having less cholesterol in their blood than rabbits fed natural sources of the substance. (A 2008 Chinese study with hamsters confirmed these findings.) Roberts says the amount of OC created by adding powdered skim is "not very much," but until the effects on humans are known, it's impossible to say what's a safe level.
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Replies
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I read that ths morning too. Kind of makes you go a little crazy sometimes - all of the conflicting advice!0
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I read that ths morning too. Kind of makes you go a little crazy sometimes - all of the conflicting advice!
Word. Half the time I feel like EVERYTHING is bad for you.0 -
Great info! Cut out the foods that cause insulin spikes (grain carbs and sugar carbs) which in turn promote fat storage and you can eat plenty of healthy fats and lose body fat fast!
Carbs control insulin and insulin controls fat storage. Take a look at MarksDailyApple and do some research. You might be surprised. My day consists of 50%-60% healthy fats and I'm not getting fat, I'm losing fat.0 -
When they say that low fat milk is associated with gaining weight, did they look at the other dietary factors/habits in these people's lives?0
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I can't drink anything other than skim anymore, I don't even like the taste. :-(0
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i dont tend to take notice of everything, for every 10 studies/reports telling you not to eat something, theres another 10 telling you to eat it. I just ignore it. Hunter gatherers and neanderthals seemed to do okay with what they had, I'm sure we don't need to worry too much.0
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Thanks for the info, but I choose skim milk for these reasons:
1) I have some trouble with lactose, but I am so stubborn I will use it anyway. I have found it is easier for me to handle the thinner version of milk (skim) compared to a whole or 2% variety.
2) I am having a very good result from calorie restriction, unlike the article you posted states. I restrict calories, but by no means does that have me "starving at lunch and making up for it at dinner". Skim milk is a better choice for me because it is low calorie. (Also I have by no means cut out fats from my diet, they are still there!)
3) I'd much rather use almond milk for all things milk related, but many weeks I just can't spend the money. Almond milk is twice the price as skim in my area ($1.35 for skim, $2.99 for almond)
While I do appreciate the information, some of it seems odd, especially the calorie restriction paragraph. I did not know about the white coloring added, though. That makes me want to spend the extra money and just avoid cow milk altogether.
Thanks for the info :flowerforyou:0 -
IMHO Skim milk is a waste of time...if you can drink something with skim you can drink it with just water....so thats what I do..its either 2% semi skim or water.....0
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It's so frustrating! There are so many conflicting reports I don't know what to believe anymore. Arghhhhhhhhh!!!!0
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I read that ths morning too. Kind of makes you go a little crazy sometimes - all of the conflicting advice!
Amen! Everybody is different and I guess trial and error is best. But, all the different information makes your head spin...and probably why it's takes us so darn long to lose weight.0 -
No, but it tastes like crap0
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I kind of agree. I buy full fat non-pasturised where possible, but it's hard to get hold of.0
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I drink whole milk all the time (at least two glasses a day.) My cholesterol/triglycerides are perfect and I am losing fat. That is the only "study" that I need.0
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This is just like the argument about diet soda. Aside from what we know about the effects of artificial sweeteners, everyone says diet soda is bad for people trying to lose weight because you'll make up the calories elsewhere eventually. Some people just don't get the calories in, calories out philosophy. It applies whether you're eating McDonald's at every meal or fresh, whole, natural foods. Eating 3000 calories of fruits, vegetables, lean proteins, and whole grains is still worse (for weight-loss purposes) than eating 2000 calories of fast food. Forget about sodium; forget about fat content. Calories are the issue if we're talking about losing weight. Nutritional value is a different discussion.0
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Please show me one brand of milk that has anything other than "milk," and/or "vitamin D" and/or "vitamin A" in the ingredient list. I would be hard pressed to believe that any company is adding powdered anything to their milk without listing it on the label.THE SKINNY ON NONFAT MILK
To turn skim milk white, "some companies fortify their product with powdered skim," says Bob Roberts, a dairy scientist at Penn State. Powdered skim (which is also added to organic low-fat milks) is produced by spraying the liquid under heat and high pressure, a process that oxidizes the cholesterol. In animal studies, oxidized cholesterol triggers a host of biological changes, leading to plaque formation in the arteries and heart disease, Spanish researchers reported in 1996. "OCs are mutagenic and carcinogenic," they wrote. In 1998, Australian researchers studied rabbits fed OC and found that the animals "had a 64% increase in total aortic cholesterol" despite having less cholesterol in their blood than rabbits fed natural sources of the substance. (A 2008 Chinese study with hamsters confirmed these findings.) Roberts says the amount of OC created by adding powdered skim is "not very much," but until the effects on humans are known, it's impossible to say what's a safe level.
YES!! THANK YOU!!This is just like the argument about diet soda. Aside from what we know about the effects of artificial sweeteners, everyone says diet soda is bad for people trying to lose weight because you'll make up the calories elsewhere eventually. Some people just don't get the calories in, calories out philosophy. It applies whether you're eating McDonald's at every meal or fresh, whole, natural foods. Eating 3000 calories of fruits, vegetables, lean proteins, and whole grains is still worse (for weight-loss purposes) than eating 2000 calories of fast food. Forget about sodium; forget about fat content. Calories are the issue if we're talking about losing weight. Nutritional value is a different discussion.0 -
I read that this morning as well ( I love Shine!) but dang...seriously, how do you know what's good and what isn't? Personally I prefer the taste of skim now, but good grief how do you know? From the article I thought the idea that they put additives in it makes me not want to drink it, who knows!0
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I
skim milk. 0 -
I agree I also think that some people have lactose intolerance. I know if I use milk or creamer in my coffee I am bloated for days. That is why I have adjusted to drinking it black.:drinker:0
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Very interesting article. I eat real butter and I drink 2% milk. I don't drown my dishes in butter though, I use it sparingly. I put whole milk in sauces sometimes. I think the important thing is that I stopped shoving my face full of french fries and big macs several times a week and washing it down with sugary soda. I can handle a few pats of butter and a tbsp here and there of whole milk
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Great info! Cut out the foods that cause insulin spikes (grain carbs and sugar carbs) which in turn promote fat storage and you can eat plenty of healthy fats and lose body fat fast!
Carbs control insulin and insulin controls fat storage. Take a look at MarksDailyApple and do some research. You might be surprised. My day consists of 50%-60% healthy fats and I'm not getting fat, I'm losing fat.
Amen, me too!!
And I am brimming with loads and loads of energy!!!0 -
I, too, am lactose intolerant and stubborn. I Continue to use dairy products. I love all type of cheese. I did not like milk growing up and starting drinking skim because it did not taste as strong as "real milk" since High School until last year I primarily drank Reg Skim milk or lactaid skim milk etc. soy milk. rice milk , almond milk etc. Tried store bought Coconut milk last month but did not like it. Now I make my own. I'm carribean so grew up cooking with coconut milk etc. I love Rice and almond milk.Thanks for the info, but I choose skim milk for these reasons:
1) I have some trouble with lactose, but I am so stubborn I will use it anyway. I have found it is easier for me to handle the thinner version of milk (skim) compared to a whole or 2% variety.
2) I am having a very good result from calorie restriction, unlike the article you posted states. I restrict calories, but by no means does that have me "starving at lunch and making up for it at dinner". Skim milk is a better choice for me because it is low calorie. (Also I have by no means cut out fats from my diet, they are still there!)
3) I'd much rather use almond milk for all things milk related, but many weeks I just can't spend the money. Almond milk is twice the price as skim in my area ($1.35 for skim, $2.99 for almond)
While I do appreciate the information, some of it seems odd, especially the calorie restriction paragraph. I did not know about the white coloring added, though. That makes me want to spend the extra money and just avoid cow milk altogether.
Thanks for the info :flowerforyou:
When it comes to anything whether it be nutrition or anything else. There are always conflicting information. The best thing once can do is experiemnt and find out what works for you.0 -
Here is the study about the school children drinking milk:
http://www.ncbi.nlm.nih.gov/pubmed/15939853
And here is what they reported in their conclusions, in full:
Children who drank the most milk gained more weight, but the added calories appeared responsible. Contrary to our hypotheses, dietary calcium and skim and 1% milk were associated with weight gain, but dairy fat was not. Drinking large amounts of milk may provide excess energy to some children.
So basically the kids that consumed the most milk gained more weight. Why? There are probably a whole whack of factors, but one to consider might be that people may think it is okay to consume more of a reduced-fat food, simply because it is "reduced fat."
I've been unable to find the 2007 Archives of Internal Medicine study that supposedly said that calorie restriction leads to only "transient" weight loss. If anyone can find it, please post it, because I'd be very interested to see what it actually says (as in, what their controls and caveats were).
The state of science reporting in the media is shameful these days.0 -
In the last 2 years, I've been drinking soymilk and rice milk. I can't stand the taste of skim milk anymore.0
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I kind of agree. I buy full fat non-pasturised where possible, but it's hard to get hold of.
Here is a website that will let you check to see if there are near by places that have raw milk available to you.
http://www.realmilk.com/where2.html0 -
skim milk won't make you fat, just like diet soda won't make you fat, UNLESS you use it to justify the triple bacon cheeseburger!0
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This article supports what I want to believe so I can keep drinking skim milk. But mainly I just like the taste better. 2% feels like cream to me.
http://www.answerfitness.com/162/skim-milk-healthy-food-of-the-day/0 -
Skim milk is still much better for you the proof is right there less grams of fat and calories i skim milk and so don't my kids we taste no difference in it compared to 2% or even whole milk... plus i am vitamin d deficient so i need the vitamin d so i will continue my skim milk
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