Went to the supermarket with a friend, she skillfully took skim milk and put it into the shopping cart, and said she never bought whole milk because she heard that skim milk is the healthy food.

I asked her why, and she said skim milk has no fat in it, and isn't fat bad?

I expressed my shock ...... So I rebutted her without mercy.

First of all, skim milk is not completely fat free.

According to China's General Principles of Nutrition Labeling for Prepackaged Foods (GB 28050-2011), skimmed liquid milk is required to have a fat content of ≤0.5%, which means that the fat content of skimmed milk is usually less than 0.5 grams per 100 milliliters (fat content of the full-fat milk that we usually drink is usually 3%-4%).

Secondly, it doesn't mean that fat is bad.

First of all, fat has important physiological functions, such as:

An important body component, providing and storing energy for the body;

Promoting the absorption of fat-soluble vitamins (e.g., vitamin A, vitamin E);

Maintaining body temperature, and protecting the organs;

Providing essential fatty acids.

Given that the fat in milk is primarily saturated fat. Although saturated fats have long been known to increase the risk of cardiovascular disease, hyperlipidemia, diabetes, and other conditions.

However, a growing body of research evidence suggests that saturated fats are not as scary as one might think. Reasonable control of consumption is more critical.

Third, skim milk also falls short.

Because the fat in milk is a carrier of fat-soluble vitamins, some fat-soluble vitamins (e.g., vitamins A, D, E, and K) are removed when the fat is taken off.

In addition, some of the beneficial components of fat, such as ****-conjugated linoleic acid (CLA) and nerve sheath phospholipids, are also depleted.

Of these, vitamin D promotes the absorption of calcium, and *** yoked linoleic acid has physiological activities such as increasing the proportion of muscle in the body and fighting cancer.

And, because of the reduction of fat, the flavor and texture of the milk will deteriorate, no longer so full and mellow, the milky flavor will also fade.

In fact, a bottle (250ml) of whole milk has only 8g-10g more fat than the same amount of skimmed milk. Eating a packet of French fries, on the other hand, can take in 18 grams or more of fat; and eating a plate of highly oily food can take in more than 10 grams of fat more than normal.

In this case, it would make more sense to reduce fat intake by eating less fried foods (such as French fries and doughnuts) and using less oil in stir-frying than by choosing skim milk.

Finally, it is recommended that healthy adults and children in the developmental stage of life choose to drink whole milk; if they are suffering from hyperlipidemia, cardiovascular disease and lipid diarrhea patients and other people who require a low-fat diet, as well as those who drink a lot of milk (such as more than 2 cups per day), it is recommended that skimmed milk is the preferred choice.

Author: Liu Pingping, nutritionist & columnist