According to the U.S. Food and Drug Administration, the term nonfat milk means skim milk, nonfat dry milk, concentrated skim milk, or reconstituted skim milk. Therefore, nonfat milk and skim milk are the same thing. In fact, some brands of nonfat milk list both “fat-free” and “skim milk” on the nutrition label.
Contents
Uses
Non-fat milk powder or skim milk can be used as a replacement for heavy creams or whole milk in many recipes.
Benefits
Nonfat skim milk is an excellent source of protein, natural sugar, calcium, vitamin D, vitamin A, phosphorous, potassium, B vitamins and iodine. A 1-cup portion of skim milk provides 90 calories, 8 grams of protein, 12 grams of natural sugar, 30 percent of your calcium daily value, and 25 percent of the daily value for vitamin D. Fairlife ultra-filtered fat-free milk contains just 80 calories and 13 grams of protein. Because of this, drinking nonfat skim milk helps build strong bones, teeth and muscles and can aid in healthy weight management.
As a food, non-fat milk is often considered superior to whole milk because the removal of most of the fat means the milk is higher in nutrients. A cup of milk, or 8 fluid ounces (about 0.236 liters or 247 grams), has about 0.015 ounces (0.44 grams) fat, 0.296 ounces (8.4 grams) of protein, and 86 calories. Whole milk, because of its higher quantity of fat, has less protein, about 0.277 ounces (7.86 grams), more calories, 146, and about 0.279 ounces (7.93 grams) of fat.
Additionally, the removal of fat allows for fortification of other valuable nutrients, such as vitamins A and D, which are essential to good eye health and strong bone structure. Many nutrients are eliminated from milk during the heating process required to remove the fat content from milk, but these essential nutrients are added back into the milk after the removal of the fat. Individuals who are attempting to lose weight or striving to maintain a healthy diet can still receive high amounts of protein, calcium, potassium, and essential vitamins while limiting the amount of fat and calories by drinking skim milk.
Higher amounts of energy and endurance are another benefit of drinking non-fat milk. It provides the body with a casein protein, which takes a couple of hours to break down in the body. The extra amounts of protein in fat free milk can increase energy levels and strengthen muscles for a longer and more intense workout. Casein protein can also strengthen and preserves muscles after a hard workout.
Cautions
There may be some pitfalls attached to drinking skim milk. Some studies have suggested a correlation between drinking skim milk and greater development of prostate cancer. This same risk did not apply when people drank low fat or regular milk. Thus far, two studies have suggested this possible correlation, but many more studies are needed to establish a complete cause/effect relationship between non-fat milk and prostate cancer.
Interactions
n/a
Other names
Skim milk, low fat milk, fat free milk
References:
Wise Geek, http://www.wisegeek.com/what-is-non-fat-milk.htm
Wise Geek, http://www.wisegeekhealth.com/what-are-the-benefits-of-non-fat-milk.htm