All those low-fat milk ads promising a slim body influenced me, and I switched to low-fat milk,” says Delhi-based Shweta Singh, mother of a one-year-old boy. “Till the doctor advised me that I needed the extra calories.”
“Three months after my daughter was born, I went on a strict diet…even cutting off dairy (products) from my diet,” recalls Sulekha Monga, 34, a New Delhi-based lawyer. “But this proved disastrous to my bones. My doctor explained that I had cut off calcium just at the time I needed it the most; plus, he said milk, especially when skimmed, does not lead to weight gain; instead it helps lose weight. Now I am back to two low-fat glasses of milk a day.”
Everybody knows the benefits of milk. It’s the first source of nutrition for humans and continues to be an important food through our lives. However, the confusion starts when several variants of milk are put on the table.
Too fat for fitness?
Whole milk has 3.5% fat, toned (or low-fat) milk has 2% fat, double toned has 1.5% fat and skimmed milk has 0% fat. Toned milk is a good option if you have high cholesterol levels or your body mass index, or BMI, is in a higher-than-healthy bracket. But don’t delete it from your diet entirely. Healthy adults require three glasses of milk (or equivalent) a day, according to nutritional experts. This is especially important for vegetarians, since milk products are their main source of protein. Doctors advise restricting the consumption of milk only in some cases—if a person has gout or high uric acid levels or is on a low-protein diet for health reasons.
“If you are fit and lead an active life, there’s no harm in having whole or full-cream milk,” says Kanupriya Khanna, a Delhi-based dietician and nutritionist associated with Nutritionvista.com, a website that offers dietary advice. “Lifestyle and medical conditions pretty much go hand-in-hand nowadays. So if you have high cholesterol levels or are overweight, then you should choose toned or skimmed milk over whole milk.” Since a “fit and active life” is hardly the norm for urban populations, many experts feel caution is warranted in any case .
Also Read Nutrition Meter (PDF)
“While we unanimously agree that milk is essential, I’d advise everyone to stick to low-fat variants,” says Delhi-based nutritionist Ishi Khosla. “Why saddle the body with unnecessary fat (that too, saturated fat) when you can get the protein and calcium from toned and skimmed milk anyway?”
You’re never too old for milk
Contrary to popular belief, doctors say age does not necessarily play a role in choosing the kind of milk you should drink—as long as your total fat intake, whether you are a child or an adult, is within the prescribed limits.