In This ArticleView AllIn This ArticleNutritionHealth BenefitsPrecautionsHealthy Eating TipsFAQs
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In This Article
Nutrition
Health Benefits
Precautions
Healthy Eating Tips
FAQs
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Ahead we examine the nutritional content of a glass of whole milk compared to other popular varieties of dairy milk, discuss the pros and cons of drinking it, and discuss how you can incorporate it into a balanced eating pattern.
Whole Milk Nutrition
According to the Department of Agriculture, here’s how one 8-ounce serving (1 cup) ofwhole (3.25% fat) milkstacks up compared to2%,1%andskimalternatives:
A glass of whole milk contains all nine essential amino acids, making it acomplete proteinand high-quality option to help you meet your protein needs. It provides an excellent source ofcalcium, supplying 24% of your daily needs for the bone- and teeth-building mineral. It also contains over half of your daily needs forvitamin B12, which assists in building red blood cells and the nervous system.
The only major differences between whole milk and its counterparts are the fat and saturated fat contents. Lesser-fat alternatives are also slightly lower in calories than whole milk. Otherwise, the protein, carbohydrate and micronutrient content of whole milk compared to 2%, 1% and skim milks is pretty much the same.
Health Benefits of Whole Milk
Your Muscles May Recover Better Post-Workout
Whole milk is an ideal thirst-quencher to sip on post-workout as it contains 88% water. It also has plenty of nutrients to help replenishglycogen stores, as 1 cup contains 12 grams of carbohydrates.Electrolytesaren’t just found in sports drinks but also in milk, including sodium, potassium, calcium and magnesium that are lost through sweat and need to be replenished post-workout. You also don’t need to chug back a scoop of protein powder or BCAAs (brached-chain amino acids) to get your fill of protein. A glass of milk packs 8 grams of protein and all nine essential amino acids (and is a less expensive option, too).
It May Help You Meet Your Vitamin D Needs
Vitamin D is not found in manyfood sources, which is worth noting as vitamin D deficiency is an issue prevalent on aglobal scale. A glass of whole milk provides you with 12% of your Daily Value for vitamin D, helping you inch closer to your daily needs. Getting enough of the sunshine vitamin is important, asvitamin Dsupports so many essential functions, including calcium absorption, supporting a healthy immune system, reducing inflammation and boosting your mood.
It May Keep You Feeling Full for Longer
Although some people may avoid whole milk due to itsfat content, fat is a critical macronutrient we need to consume daily. Among other necessary body functions like supporting brain and immune health,dietary fatprovides feelings of fullness and satiety, and without it we may not feel fully satisfied after eating. Being satiated post-meals can help prevent overeating and makes it easier to eat with our hunger and fullness cues.
You May Absorb Fat-Soluble Vitamins Better
Precautions for Whole Milk
You May Consume More Than the Recommended Amount of Saturated Fat.
Whole milk does contain the highest amount ofsaturated fatamong cow’s milk varieties, which is something to keep in mind. TheAmerican Heart Associationrecommends limiting saturated fat to 5% to 6% of your daily calories. For a person following a 2,000-calorie diet, that would be no more than 13 grams of saturated fat a day. If you do drink a glass or two of whole milk each day, you may find yourself close to hitting the AHA’s limits. In addition, if you consume other animal products (beef, chicken or pork) or other full-fat dairy products (such as yogurt or cheese), you may go over your daily saturated fat limit.
If you do love to enjoy a glass of whole milk along with meals that are high insaturated fat, you may want to limit sources of saturated fat in the rest of your meals that day. At the next meal or snack, opt for a cup of nonfat yogurt over a full-fat cup, or choose a leaner cut of meat orplant-based protein sourcesto help keep saturated fat intake in check. It’s important to consider how foods fit into your overall eating pattern to give more context on how they might influence your health.
Tips for Including Whole Milk in a Healthy Eating Pattern
Whole milkis highly versatile since you can simply sip a glass of it as-is, pour it over your favorite bowl ofmuesliorcereal, or use it to cook up your morningoatmeal. You can use it in place of water or nondairy milk in most anyhealthy smoothie recipe.You canfroth it upand pour it into your morning cup of coffee, espresso or tea. Plus, you can even use it in savory cream-based dishes, such as ourCreamy Chicken Noodle Souprecipe.
The Bottom Line
Whole milk is a nutrient-rich beverage packed with all three macronutrients: protein, carbohydrates and fat. It deserves a spot in the dairy aisle and can absolutely be part of a healthy and balanced eating pattern if you enjoy it (and if you’re mindful about other sources of saturated fat in your day). It supports bone health, contains important electrolytes, can double as a recovery beverage and contains essential vitamins and minerals. Whole milk is incredibly versatile and if you are able to tolerate it, it can be a healthy addition to a meal or snack.
Frequently Asked QuestionsWhole milk is a nutrient-dense beverage that contains the same amount of protein, vitamins and minerals as fat-free and low-fat milk. If you prefer the taste of whole milk over fat-free or reduced-fat milks, opt for whole milk. If you find yourself eating a lot of other foods rich in saturated fat, such as full-fat cheeses, yogurts and meat, consider reaching for a low-fat glass of milk to help keep your intake in check.It’s not necessarily harder to digest. However, like other foods that contain fat, whole milk may take longer to digest. Fat is the macronutrient that has the longest duration for your body to break down and digest, compared to protein and carbohydrate.
Frequently Asked Questions
Whole milk is a nutrient-dense beverage that contains the same amount of protein, vitamins and minerals as fat-free and low-fat milk. If you prefer the taste of whole milk over fat-free or reduced-fat milks, opt for whole milk. If you find yourself eating a lot of other foods rich in saturated fat, such as full-fat cheeses, yogurts and meat, consider reaching for a low-fat glass of milk to help keep your intake in check.
It’s not necessarily harder to digest. However, like other foods that contain fat, whole milk may take longer to digest. Fat is the macronutrient that has the longest duration for your body to break down and digest, compared to protein and carbohydrate.
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Is Pea Milk Healthy?
What Happens to Your Body When You Drink Milk Every Day
What Is A2 Milk and Is It Healthy? Here’s What a Dietitian Says
10 Foods with More Calcium than a Glass of Milk
What’s the Difference Between Organic and Regular Milk?
The 7 Healthiest Milks, According to a Dietitian
The 4 Best Dairy Foods to Eat Every Week, According to a Dietitian
Are Egg Whites Healthy? Here’s What a Dietitian Says
Is It Safe to Eat Raw Oats? Here’s What Dietitians SayIs Canola Oil Healthy? Here’s What Dietitians Have to SayIs Low-Fat Chocolate Milk or 100% Fruit Juice a Healthier Drink?Are Chickpeas Healthy? Here’s What a Dietitian SaysIs Greek Yogurt Good for You? Here’s What a Dietitian Has to SayIs Lobster Healthy? Here’s What a Dietitian SaysAre Grits Healthy? Here’s What a Dietitian SaysIs Celery Good for You? Here’s What a Dietitian Says
Is It Safe to Eat Raw Oats? Here’s What Dietitians Say
Is Canola Oil Healthy? Here’s What Dietitians Have to Say
Is Low-Fat Chocolate Milk or 100% Fruit Juice a Healthier Drink?
Are Chickpeas Healthy? Here’s What a Dietitian Says
Is Greek Yogurt Good for You? Here’s What a Dietitian Has to Say
Is Lobster Healthy? Here’s What a Dietitian Says
Are Grits Healthy? Here’s What a Dietitian Says
Is Celery Good for You? Here’s What a Dietitian Says
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