What are the potential drawbacks of drinking low-fat milk?

What are the drawbacks of low-fat or skim milk?

Low-fat milk is a good choice for many people, but it has some trade-offs. Most are small, and the research is mixed.

Main drawbacks

• Less creamy and less filling: removing fat makes milk thinner. Some people feel hungrier afterward, though this varies from person to person.
• Fat-soluble vitamins: Nutrition Advance notes that skimming removes vitamin D along with the fat, so unfortified skim milk has zero or trace amounts. Most skim milk is fortified, so check the label.
• Lactose: a cup has roughly 12 to 13 g of lactose, so it can still cause symptoms in people with lactose intolerance.
• Milk allergy: skim milk still contains milk protein and is not safe for people with a milk allergy.
• Taste: some people dislike the watery flavor and prefer 1% or 2%.

How does it compare with whole milk?

The same source reports, for a cup of about 245 g, about 83 kcal and 0.14 g saturated fat for skim, versus about 149 kcal and 4.54 g for whole milk.

What does research say?

Findings are mixed and mostly observational, which cannot prove cause and effect. Nutrition Advance cites two small trials in which full-fat dairy did not raise cholesterol compared with low-fat options, and observational studies linking low-fat milk to benefits. The American Heart Association still recommends low-fat dairy. Treat any claim, positive or negative, that sounds absolute with caution.

How to choose

• Watching calories or saturated fat: skim or 1% can fit.
• Feeding toddlers: follow your pediatrician; whole milk is commonly advised for children aged 1 to 2.
• Dislike the taste: try 1% or 2%, or a different dairy food.

This is general information, not medical advice.