Milk is a daily necessity for almost every family. Whether it is poured onto a grain slice, added coffee, beaten into a milkshake, or just a cup, it is a common way to drink. But when you stand in front of supermarket shelves and choose full-fat milk or 2% low-fat milk, this option may be more complicated than it looks. Which one is better for health? Is the fat content really much worse? What factors should be considered when choosing for yourself or your family?

According to Real Simple reports, experts have in-depth analysis of the actual differences between various milks in supermarkets, and provide selection suggestions to help consumers make wise choices based on their own nutritional needs.

?

"The key difference lies in the fat content." said Dr. Michelle Schack, co-founder of DairyKind. Whole milk has a fat content of 3.25% (by weight), while 2% milk, as its name suggests, has a fat content of 2%. She replenishes that each cup of whole milk contains about 8 grams of fat and 150 calories, while 2% milk is 5 grams of fat and about 120 calories.

Except for fat and heat, their remaining key nutrients such as calcium and vitamin D are actually almost the same.

registered nutritionist Hilary Walentuk (RD) also pointed out that "regardless of fat content, all milk contains the same 13 essential nutrients per serving." This includes vitamins, drills, and high-quality proteins that are important for bone and muscle health.

Fat: No longer a bad character?

Fat was once considered an ingredient in a diet that should be avoided as much as possible, but in fact, not all fats are harmful, especially natural fats from milk.

"Fat can bring a flavor, so whole milk usually has a more sluggish taste and a smoother texture," said Dr. Shaq. Such a flavor may also make people more satisfied and thus reduce the intake. "Full milk can improve the feeling of footwork because fat can prolong the rate of stomach emptying."

In addition, fat also helps the body absorb fat-soluble vitamins, such as vitamins A and D commonly seen in milk. "Vitamin D is important for promoting calcinia absorption and bone health," she added. "It is also one of the most common nutritional deficiencies in the United States."

Valontuck supplemented, which actually contains more than 400 different fatty acids. This nutritional complexity may help explain why some studies show that there may be a positive relationship between full-fat milk intake and heart health. Of course, this does not mean that the more fat, the better, but it definitely challenges the traditional concept of "low fat is healthier".

How to choose the milk that suits you best?

The most suitable milk type actually depends on personal health goals, lifestyle and taste preferences.

If fat intake needs to be restricted due to health factors such as high calculator and cardiovascular disease, 2% or lower fat milk may be a better choice. "For those who want to reduce fat and heat intake but don't want to lose nutrition, low-fat milk is a practical choice," Varontuck pointed out. "But the healthiest milk is the kind you will drink and like to drink."

As for those who are worried about health, they don't have to completely avoid whole milk. Research shows that as long as the overall diet is balanced, proper full-fat dairy products can still be part of a healthy diet.

If you prefer a thick texture and a smoother flavor, whole milk may be more in line with your preference. "No matter which type of milk you choose, they are safe and healthy." Dr. Shaq emphasized.

Valentuc also concludes, "Milk is still one of the easiest and most economical sources of nutrition. Whether you choose 2% of your whole fat, the focus is on choosing what suits you."