Written by
on Wednesday, 07 September 2016.
Tagged: carbohydrates, carbs, health, healthy eating, healthy lifestyle, low fat, milk, nutrition, sugar
A friend told me that she’s stopped drinking skim milk because it has “added sugar”. She’s gone back to the full-cream milk she once drank as a kid growing up. My first thought was "Whoa! Fresh plain milk doesn’t contain any added sugar unless you’re drinking flavoured milk like chocolate milk or strawberry milk."
Maybe my friend was mixing up the natural sugar of milk, known as lactose, with added sugar, known as sucrose?
Lactose is a disaccharide (double-sugar) but is analysed under the blanket term “sugars” on the food label. So is ordinary sugar. What’s more, all sugars ARE in fact carbohydrates.
I decided to investigate. I compared two milks from the same company – one a skim milk at almost no fat and one a regular full-fat milk at 3.4 per cent fat. Here’s what I found.
Component per 100 mL |
Full-fat milk |
Skim milk |
Change |
Energy, kJ | 266 | 147 | ↓ |
Protein, g | 3.4 | 3.5 | ↑ |
Fat -total , g | 3.4 | 0.1 | ↓ |
Fat - Saturated, g | 2.3 | 0.1 | ↓ |
Carbohydrate, g | 4.8 | 4.9 | ↑ |
Sugars, g | 4.8 | 4.9 | ↑ |
Sodium, mg | 44 | 45 | ↑ |
Calcium, mg | 128 | 132 | ↑ |
Source: Dairy Farmers website
Row 2 for energy: Skim milk has had almost all its fat skimmed off, so it has fewer kilojoules or Calories. Fat contributes the most kilojoules - double that of protein or lactose. Its energy has dropped from 266 to only 147.
Row 7 for sugars: when you remove the fat from whole milk, you concentrate what remains. So the sugars go from 4.8 to 4.9 per cent, plus the protein, sodium and calcium go up.
In other words, if you start with 100 mLs of full-fat milk, then remove the 5 per cent fat to create a fat-free skim milk, you end up with only 95 mLs of final skim milk. That 95 mLs turned into a percentage magnifies what was there. Take a look at my diagram in order to see this at a glance.
The yellow section is the Fat content which drops from 3.4 per cent to almost zero in skim milk. The dark blue (lactose) and red (protein) increase slightly. There is more pale blue (water) in skim milk.
Plain skim milk (or low-fat or light milk) doesn’t have any sugar added to it. Drink full-fat milk if you like the taste, but not because you take in LESS sugar – you don’t.
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