Fit Fat Free

When I saw an ad for this milk the other day, I couldn’t help but laugh.

A milk that contains DHA cannot, in a strict sense of the word, be fat free.

Also, it’s kind of funny that the company first skims the milk of all its fat, and then goes back and adds fat in.

So how is it “fat free?” Although I could not find any information about the amount of DHA in each serving on Horizon’s website (nor can I find it on their nutrition label—hmm), an article in the Chicago Tribune claims each serving contains 32mg DHA, which is so little that the company can still legally call the milk “fat free.” (Smart Balance also sells fat free milk with DHA.)

But if the milk contains so few omega-3s, is it likely to actually provide health benefits? Not really. The American Heart Association recommends that healthy people consume at least two servings of fatty fish per week, which, based on the amount of DHA in a serving of salmon, adds up to about 2.9 grams of DHA each week. You would have to drink 91 glasses (!) of Horizon’s milk per week to get that much. People with established heart disease, who the AHA advises should consume one gram of omega-3 supplements each day, would have to drink 13 1/3 glasses of the milk every single day. Far better to cook up some fish, I think. (And I don’t even really like fish.)

Traditionally, people had the option to drink only dairy milk (whole milk), which, even today undergoes only basic processing. The natural taste, appearance and the nutritional value of raw milk are almost maintained during processing. Whole milk is the best option for toddlers as it provides them with essential nutrients required for growth. When whole milk is processed and almost all fat is removed from it, it is called skim milk or fat free milk, depending on the amount of fat removed. The following section presents information on skim milk vs fat free milk.

Skim Milk and Fat Free Milk: Facts

Skim Milk: Conventionally, skim milk was prepared by simply removing the thick top layer of fat or cream from the dairy milk. But with the help of advanced machinery, it is now possible to separate the fat from the milk completely. In the U.S., this type of milk is referred to as ‘skim milk’ while in Canada and U.K., it is known as ‘skimmed milk’. Following are the nutritional components of 1 glass (16 oz) of skim milk.

1. Fat – less than 0.5%
2. Calcium – 316 mg
3. Calories – 90

Vitamins A and D, magnesium and phosphorous are added to skim milk during processing. So it is richer than whole milk in terms of nutrients. Whole milk is the milk to which nothing is added and from which nothing is removed. You may compare skim milk vs whole milk and then decide which one is suitable for you.

Fat Free Milk: While skim milk is known for reduced level of fat, fat free milk is known for a negligible amount of fat. Level of fat in skim milk can be less than 1% or it may be up to 2.5%. Fat content may vary according to the variety of milk. Generally, people are confused about dairy labels. The dairies label their products as ’1% Milk’ (containing 1% fat) and ’2% Milk’ (containing 2% fat); so as to give the consumer more options. Since people have become more conscious about fat content in each and every food item, dairies are also stressing on the words ‘fat free’. This type of labeling is a part of marketing strategy too. ‘Fat free’ sounds better than ‘skim’ and thus sells more. In many countries, skim milk with a negligible amount of fat is sold under the label of fat free milk. There, the dairies are allowed to label the milk as ‘fat free milk’ or ‘non-fat milk’. But it actually contains a small amount of fat. It is not completely free of fat as the name suggests.

Skim Milk vs Fat Free Milk: Legalities

United States Department of Agriculture (U.S.D.A.) has recently changed the laws for milk labeling. Four types of milk are recognized by the USDA. Types of milk are differentiated on the basis of the amount of fat (cream or butterfat) present in them. Following are the types of recognized milk:

1. Whole milk – Minimum fat – 3.25%
2. 2% Milk – Reduced fat content- 2.0 to 2.5%
3. 1% Milk – Reduced fat – 1 to 1.5%
4. Fat Free Milk – 0 to 0.5% fat

Skim Milk vs Fat Free Milk: Final Conclusion

From the above discussion, it is quite clear that skimmed milk which contains 0.5% fat, is known as fat free milk. 1% milk is the low fat milk. Both 1% and 2% milk can be considered as skim milk. Milk containing 0.5% fat is recognized as either fat free milk or skim milk. Normally, one cup of skim milk or non-fat milk contains less than 0.5 gm of fat per cup. Skim milk (0.5% fat) and fat free milk, being the same, do not portray any marked difference in their nutritional value. Fat free milk is just the new term for marketing skim milk which has negligible fat.

We know that excessive consumption of saturated fat leads to heart diseases. So, adults can choose skim or low fat milk instead of whole milk. This can help reduce the chances of heart diseases. According to some experts, the procedure of making skim milk is wrong. After removing the fats, dry milk powder is added to the milk, in order to improve its protein content. This dry milk powder lacks in nutrients. Moreover, it can bring about oxidization of milk’s cholesterol (though its level is low) which in turn can increase the risk for heart diseases.

Every type of milk has its own set of advantages and disadvantages, no matter what the level of fat content. Overweight people need to consume skim milk or fat free milk. I hope, researchers and scientists will soon find out the healthiest way of milk-consumption; because milk is a precious gift of nature and one of the most nutritious drinks known to us.