Have you ever heard of milk without fat? This is commonly called skimmed milk or skim milk, where all the fat is removed from whole milk. Normally, skim milk contains around 0.1 per cent fat, it’s not as fatty as whole milk. Although whole milk when consumed in moderation is okay, nutritionists say that skim milk is still a better option when it comes to monitoring the amount of fat you are taking. Alex Mucumbitsi, the head of nutrition and hygiene department at National Early Childhood Development Program, says the requirement is 44 to 77 grams of fat every day. Also, he says that 200 ml of whole milk contains 7.4 grams of this macronutrient, which he says is quite a lot of fat. For this reason, the nutritionist says that opting for skim milk can control fat intake. Benefits Mucumbitsi says that skim milk has fewer calories and higher amounts of vitamins than whole milk, and that it also has less saturated fat which has been shown in studies to raise bad cholesterol and put one at a higher risk of heart disease. Also, he points out that people with cardiovascular diseases need to consume less fat, as it increases the level of cholesterol, which is the main cause of heart issues. “For such people, skimmed milk would be the only option if they want to consume dairy, since whole milk might actually be quite harmful to their overall health,” he says. Meanwhile, studies suggest that the higher level of protein in skimmed milk helps to build muscles much faster than the whole version. Also, low-fat milk contains 18 amino acids, including nine essential ones. These acids are basically building blocks that help us create and maintain lean muscles. In addition to this, it’s also indicated that there is 240 mg of calcium in 200 ml of whole milk, compared to 260 mg in skimmed. Calcium is essential for healthy blood flow, bones and teeth. David Rukerabigwi, a dietician and nutritionist working with Slim n’ Fit, a weight loss and wellness centre in Kigali, says skimmed milk is also known for low calories. For instance, he says, 200 ml of skimmed milk contain only 71 kcal (kilocalories), while the same amount of whole milk contains 130 kcal. “If one wants to keep their calorie intake under control, then skimmed milk will work wonders for them,” he says. It is also established that skimmed milk contains more phosphorus, potassium and vitamins. Potassium helps our muscles move properly and keeps our nervous system healthy. Rukerabigwi says normally, phosphorus helps to build stronger bones and teeth while playing a part in transforming food into energy. Also, he says this milk contains more vitamins such as A and D, for this reason, low-fat milk is more beneficial in terms of minerals and vitamins than whole milk.
