Is Drinking Whole Milk Fattening?
Drinking whole milk does not lead to weight gain.
Whole milk, which is milk that has not undergone the process of skim milk, is pure milk with a relatively low fat content, accounting for only 3.4% to 3.8% of the total. This means that consuming 500g of whole milk in a day would only result in an intake of approximately 17 to 19 grams of fat. The recommended daily fat intake for an average person is 50 to 80 grams. Therefore, theoretically, drinking two cups of whole milk would not have an impact on body weight.
The Key to Obesity
Obesity is characterized by the accumulation of fat in the body. However, this does not imply that calorie intake is the main factor in obesity. The key to obesity lies in consuming more calories than what is being expended through physical activity. As long as your energy intake is lower than your energy expenditure, there should be no cause for weight gain.
Benefits of Drinking Milk
Milk contains a significant amount of protein and calcium, making it highly nutritious. For those concerned about weight gain, skim milk can be an alternative as it provides protein. However, many vitamins in milk are found in the small amount of fat it contains, such as vitamin A, vitamin D, vitamin E, and vitamin K. Therefore, it is preferable to consume whole milk.
Weight Loss Method with Milk
Dr. Leanne Moore, a professor at the Boston University School of Medicine, has indicated that consuming two cups (225ml each) of whole milk per day can effectively reduce the incidence of obesity in adolescents. In fact, drinking whole milk, along with an appropriate level of physical activity, is an effective weight loss method.
Considerations When Drinking Milk
1. It is common for people to drink milk in the morning, but it should not be consumed on an empty stomach to avoid lactose intolerance symptoms such as diarrhea and abdominal pain.
2. Milk should not be consumed with foods high in oxalic acid, as oxalic acid can precipitate the calcium in milk, reducing its nutritional value. Foods with high oxalic acid content include spinach, beets, strawberries, grapes, celery, and green peppers.
3. Milk should not be consumed with foods containing a large amount of tannic acid to prevent tannic acid from reacting with the protein in the gastrointestinal tract, forming complex compounds that cannot be easily broken down. In severe cases, this can lead to the formation of stomach or intestinal stones, and in milder cases, it can cause constipation.
