Dairy products, such as milk, yogurt, cheese, and butter, are widely consumed around the world for their nutritional and culinary benefits. However, not all dairy products are created equal. Some dairy products, especially those that are high in fat, can also be high in calories, saturated fat, and cholesterol, which can increase the risk of obesity, heart disease, and other health problems. Therefore, choosing low fat dairy products can be a smart way to enjoy the goodness of dairy without the drawbacks.
What are low fat dairy products?
Low fat dairy products are dairy products that have been processed to remove some or most of the fat content. According to the U.S. Department of Agriculture (USDA), low fat dairy products must meet the following criteria:
- Low fat milk: Milk that contains 1% or less milk fat.
- Reduced fat milk: Milk that contains 2% milk fat.
- Fat free milk: Milk that contains less than 0.5% milk fat.
- Low fat yogurt: Yogurt that contains 2 grams or less of fat per 8-ounce (227-gram) serving.
- Fat free yogurt: Yogurt that contains less than 0.5 grams of fat per 8-ounce (227-gram) serving.
- Low fat cheese: Cheese that contains 3 grams or less of fat per 1-ounce (28-gram) serving.
- Fat free cheese: Cheese that contains less than 0.5 grams of fat per 1-ounce (28-gram) serving.
Some of the most common low fat dairy products include skim milk, 1% milk, low fat yogurt, cottage cheese, ricotta cheese, mozzarella cheese, and cream cheese. Low fat dairy products come in a variety of flavors, such as plain, vanilla, chocolate, strawberry, and blueberry.
What are the benefits of low fat dairy products?
Low fat dairy products have several benefits for your health, such as:
- Lower calorie intake: Low fat dairy products have fewer calories than full fat dairy products, which can help you manage your weight and prevent overeating. For example, one cup (240 ml) of whole milk has 149 calories, while the same amount of skim milk has only 83 calories.
- Lower saturated fat and cholesterol intake: Low fat dairy products have less saturated fat and cholesterol than full fat dairy products, which can help you lower your blood cholesterol levels and reduce your risk of heart disease and stroke. For example, one cup (240 ml) of whole milk has 4.6 grams of saturated fat and 24 mg of cholesterol, while the same amount of skim milk has 0.1 grams of saturated fat and 5 mg of cholesterol.
- Higher protein and calcium intake: Low fat dairy products have more protein and calcium than full fat dairy products, which can help you build and maintain muscle mass, bone health, and metabolism. For example, one cup (240 ml) of whole milk has 7.7 grams of protein and 276 mg of calcium, while the same amount of skim milk has 8.3 grams of protein and 299 mg of calcium.
- Other vitamins and minerals: Low fat dairy products are also rich in other vitamins and minerals, such as vitamin A, vitamin D, vitamin B12, riboflavin, phosphorus, potassium, and magnesium, which can support your immune system, vision, skin, nerves, blood, and overall health.
- Probiotics and prebiotics: Low fat dairy products that undergo fermentation, such as yogurt and some cheeses, are lower in lactose and contain beneficial bacteria that may improve your digestive health, immune system, and mood. These products also contain prebiotics, which are fibers that feed the good bacteria in your gut.
How to enjoy low fat dairy products?
Low fat dairy products can be enjoyed in many ways, such as:
- Drinking: You can drink low fat milk or yogurt as a refreshing beverage, or add them to your coffee, tea, smoothies, or cereal.
- Eating: You can eat low fat yogurt or cheese as a snack, or use them to make dips, sauces, dressings, or desserts.
- Cooking: You can use low fat milk or cheese to make soups, casseroles, quiches, pies, or cakes.
- Baking: You can use low fat milk, yogurt, or cheese to make bread, muffins, cookies, or brownies.
However, when choosing low fat dairy products, be careful of the following:
- Added sugar: Some low fat dairy products, especially flavored ones, may contain added sugar, which can increase your calorie intake and blood sugar levels. Therefore, it is better to choose plain or unsweetened low fat dairy products, or sweeten them with natural sweeteners, such as honey, maple syrup, or fruit.
- Added salt: Some low fat dairy products, especially cheese, may contain added salt, which can increase your sodium intake and blood pressure. Therefore, it is better to choose low sodium or unsalted low fat dairy products, or limit your portion size.
- Added ingredients: Some low fat dairy products, especially cheese, may contain added ingredients, such as stabilizers, thickeners, or preservatives, which can affect the texture, flavor, or shelf life of the product. Therefore, it is better to choose natural or organic low fat dairy products, or read the ingredient list carefully.
Low fat dairy products are a healthy and delicious choice that can provide you with protein, calcium, and other nutrients, while lowering your calorie, saturated fat, and cholesterol intake. Low fat dairy products can also benefit your digestive health, immune system, and mood, thanks to the probiotics and prebiotics they contain. You can enjoy low fat dairy products in various ways, such as drinking, eating, cooking, or baking, but be mindful of the added sugar, salt, or ingredients they may have. If you are lactose intolerant, allergic, or vegan, you can also opt for non-dairy alternatives, such as soy, almond, oat, or coconut milk, yogurt, or cheese.
