Many people nowadays drink semi-skimmed or skimmed milk, where a lot of the fat content has been removed. This is largely for health reasons because fat is thought to be bad.
There are now many different choices for milk, and full cream milk is one of them. It is an increasingly popular choice due to the benefits it provides, and is particularly vital for young children to help their development. However, you need to be aware of all the implications to make it part of a healthy diet.
The Beneficial Content of Full-Cream Milk
Full cream milk generally has a 3.25% fat content, whereas skimmed milk has none at all. As a result, the number of calories in skimmed milk is almost half that for full cream and cholesterol is about one quarter. The levels of carbohydrates, sugar and protein are unchanged while the presence of sodium, calcium, potassium and vitamins B12 and D are slightly increased within the volume of the milk.
The only major difference is the fat content, particularly saturated fat. Full cream milk contains all nine essential amino acids and particularly helps to meet protein needs. One glass of full cream milk will provide 24% of daily calcium needs and around half of vitamin B12, helping to build healthy and strong teeth and bones while supporting the nervous system and red blood cells.
Full cream milk comprises 88% water, so it is excellent to quench a thirst and is ideal after exertion of any kind. A glass contains twelve grams of carbohydrates and electrolytes such as potassium, calcium, sodium and magnesium that are lost through sweat.
A glass of full-cream milk provides 12% of your daily requirement of vitamin D, which supports the immune system, reduces inflammation, and helps calcium absorption. Its fat content can actually help with weight management because it will make you feel full, and so prevent a sense of hunger and potential over-eating. The fat the milk contains is also necessary to ensure that fat-soluble vitamins — A, D, E, and K that milk contains — are properly absorbed by the body.
Full Cream Milk as Part of a Balanced Diet
Full cream milk has a better taste and consistency than skimmed milk and also contains more nutrients for better health. And although saturated fats have previously been viewed as harmful, now there is evidence that they can support cardiovascular health and reduce the risk of strokes.
Nevertheless, it is recommended that saturated fat should be limited to 5-6% of overall calories. With an average intake of 2,000 calories daily, this suggests a limit of thirteen grams of saturated fat each day, equivalent to not much more than two glasses of full cream milk.
The best option, as always, is to have a balanced diet. This means mixing consumption of full cream milk with skimmed versions and non-fat dairy products, as well as avoiding meat that contains saturated fat. If you choose carefully and sensibly, you can enjoy all the benefits of full cream milk and avoid any problems. For those seeking the highest quality full-cream milk, consider The Little Big Dairy Co, which offers single-source milk that can be traced back to individual cows, ensuring maximum freshness and nutritional value.