Whole milk is unhealthy and contains a lot of fat. If you eat too much, you will gain weight and increase the risk of cardiovascular disease. The American Academy of Pediatrics also recommends drinking skim milk as much as possible and drinking less whole milk.

Rumors:

Milk and dairy products are rich in high-quality protein and calcium, which play a very important role in children's growth and development, but the fat in milk also worries many parents. Should they give their children skim milk or whole milk?

What's the difference between whole milk and skim milk?

1, different fat content:

Generally speaking, the milk fat content of natural whole milk is between 2.8-4%. Skim milk refers to the milk obtained by removing fat from whole milk by centrifugation in modern food industry.

In China, whole milk); The fat content is about 3. 1%. When the fat content does not exceed 0.5%, it is called skimmed milk (skimmed milk, skimmed milk), and the milk whose fat content does not exceed 1.5% is called low-fat milk, which is what many people call semi-skimmed milk.

2. Different flavors, tastes and nutritional values:

Because milk fat is rich in flavor substances, whole milk is more fragrant and thicker. Skim milk loses fat, so the taste and flavor are not as full and mellow as full-fat milk, and the flavor becomes weak. At the same time, in the process of fat removal, some fat-soluble vitamins (such as vitamin A and vitamin E) and some beneficial components (such as conjugated linoleic acid) will also be removed.

Why is whole milk so unpopular?

Many people think that whole milk is unhealthy. Many foreign healthy diet guidelines warn people to avoid whole milk and try to choose low-fat or skim milk. For example:

The American Academy of Pediatrics "Practical Feeding Guide" suggests that children after 2 years old should limit their fat intake, and the daily fat intake should not exceed 1/3 of the total calories. Let children drink reduced-fat milk (2% fat content), low-fat milk (1% fat content), or it is best to drink skim milk to reduce the risk of obesity;

Last year, the American Nutrition and Dietetic Association, the American Paediatric Dental Association, the American Paediatric Association and the American Heart Association jointly issued the Guide to Healthy Drinking Water for Children, suggesting that children aged 2 to 5 should first choose white water and low-fat/skim milk;

The latest Canadian dietary guidelines point out that low-fat milk, yogurt and low-fat and low-sodium cheese are all good sources of protein, and at the same time limit the energy supply of saturated fat to less than 10% of the total energy in a day;

Australian dietary guidelines also point out that children should choose more skim milk.

Whole milk is so "unpopular" mainly because of the fat in whole milk, especially the saturated fat.

A large number of studies have found that fat is easy to make people fat, while saturated fat will increase blood cholesterol level, which is related to increasing the risk of heart disease. Skim milk has about half less calories than whole milk, so it is naturally respected. In addition, the obesity rate of children is getting higher and higher, and people are more worried about whole milk.

Does whole milk really make children fat?

Actually, not necessarily.

Recently, a research review by Ediscovan University (ECU) in Australia once again analyzed the whole milk and the risk of obesity or heart disease in children. The researchers reviewed 29 surveys on children's consumption of full-fat dairy products around the world, and found that there was no obvious correlation between the consumption of full-fat dairy products and children's weight gain, high cholesterol or hypertension.

Some studies even found that drinking whole milk can actually reduce childhood obesity.

The pediatrician of St. Michael's Hospital in Toronto, Canada, searched the related literatures from multiple databases up to August 20 19, and made a meta-analysis of the relationship between the fat content of milk intake and obesity in children aged1-0/8. The results show that there is no study showing that children who drink low-fat milk have a lower risk of being overweight or obese.

In 28 studies, 18 showed that children who drank whole milk were less likely to be overweight or obese. Children who drink whole milk (fat content is 3.25%) are 40% less likely to be overweight or obese than children who drink low-fat milk (fat content is 0. 1-2%).

In fact, there are many factors that lead to childhood obesity. The most important thing is to look at the overall dietary energy intake, not just blame a certain food.

Give children whole milk or skim milk?

Giving children full fat may be a better choice.

First of all, people in China eat relatively few dairy products. In developed countries like the United States, Australia and Canada, per capita dairy products are about a catty a day, and they eat a lot of butter. The per capita consumption of dairy products in China is less than 50g/ day, which is only one tenth of that in Europe and America, so there is no need to worry about less fat in milk.

Secondly, whole milk tastes more fragrant and is easier for children to like.

In addition, the nutritional value of whole milk is higher, and the fat-soluble vitamins such as vitamins A, D and E are more intact, which is more conducive to children's health. Many studies have found that children who drink whole milk have higher vitamin D content than children who drink low-fat milk or skim milk.

In addition, studies have found that conjugated linoleic acid (CLA) in milk fat can increase the proportion of muscles in the body. Fat can increase satiety, and drinking milk will reduce the consumption of other foods, which is also a good way to control children's weight.

In short, children's obesity has a great relationship with the overall diet and energy intake, and a cup of skim milk has little effect. If you want to control obesity and reduce the intake of other foods, controlling the total energy balance is the key. Apart from congenital factors, most obese children eat too much sweets and don't exercise. Therefore, it is much more practical for children to eat less desserts, drink some sweet drinks, and usually do outdoor sports with their children than to choose low-fat or skim milk, which is also more conducive to their health.

Rumor expert: Ruan, director of the Science and Technology Department of Kexin Food Nutrition Information Exchange Center.