How is skim milk different from whole milk? Calorie content and chemical composition of the drink. Benefits and harms when introduced into the diet. Reduced Nutritional Meals, Weight Loss Diet and Household Use.
Skim milk in the classic version is a reverse, that is, a by-product that is obtained after separating the cream of whole milk in the separation process. However, this is not buttermilk, since the milk fat is not completely separated. A content of 0.05-0.1% is permissible. In animal husbandry, the drink is used for feeding young animals. In connection with the "fashion" for dietary dairy products, skim milk began to be produced as an independent drink with a fixed fat content. During the production process, it is enriched with a vitamin and mineral complex. The liquid is homogeneous, the color is white, there is no sediment. It is used for food in the same way as ordinary milk, but the use in home cosmetics is unjustified - it does not have nourishing properties.
Features of making skim milk
The product is made at dairy factories. Briefly, the production process for skim milk can be described as follows:
- The feedstock is purified, most often pasteurization is used, and poured into a centrifuge (separator), the process is carried out at a heating temperature of 45 ° C.
- The product is divided into fractions - return and cream, which are discharged through separate hoses. During the separation, the intermediate product is homogenized.
- Then, in special installations, the reverse is again combined with cream in the prescribed proportion, obtaining products with a fixed fat content - 0.8%, 1.5%, 2.5%, 3, 2%, 3.5%. Milk is re-pasteurized by heating to 65-80 ° C.
- Sugar and sometimes starch and flavorings are added to reproduce the flavor of the original product. Preservatives are added to increase the shelf life.
The best skimmed milk powder is produced in accordance with GOST 31658-2012.
Knowing how to skim milk yourself, you can get an absolutely safe drink. Village milk is poured into a 3-liter jar and placed in a cold place - on a refrigerator shelf or cellar - for a day. Then remove the top layer with a clean spoon - this is the cream. The remaining liquid is stirred. To increase the shelf life of the product, it should be boiled.
If it seems greasy, since it is difficult to completely remove all the cream with a spoon, remove the residual fat. The intermediate raw materials are whipped with a submersible blender at high speed, and then filtered through cheesecloth folded in several layers. If you additionally skim home milk, you will be able to get a fat content of 1.5%. After secondary processing, the drink is less tasty, but it is this option that is most suitable for losing weight. It contains no preservatives or chemical additives.
There are other quick and easy ways to make skim milk. A dry hydrolyzed concentrate is purchased and diluted in the desired consistency or diluted with whole milk. A dry powder drink is best used as an ingredient in recipes, but whole, with boiled water, you can drink.
If you make skim milk at home from a store, the fat content will decrease slightly, since the protein does not contain shells of fat globules and it will be difficult to drain the cream, even after separation
Composition and calorie content of skim milk
Despite the small amount of milk fat, the nutritional value is not much lower than that of the original product. As already mentioned, starch and sugar are added to the drink during production.
Calorie content of skim milk 0.5% - 30.8 kcal, of which
- Proteins - 3 g;
- Fat - 0.1 g;
- Carbohydrates - 4.9 g;
- Ash - 0.7 g;
- Organic acids - 0.2 g;
- Water - 91.2 g.
Vitamins per 100 g
- Vitamin A - 20 mcg;
- Vitamin B1, thiamine - 0.04 mg;
- Vitamin B2, riboflavin - 0.2 mg;
- Vitamin B4, choline - 23.6 mg;
- Vitamin B5, pantothenic acid - 0.4 mg;
- Vitamin B6, pyridoxine - 0.05 mg;
- Vitamin B9, folate - 5 mcg;
- Vitamin B12, cobalamin - 0.4 μg;
- Vitamin C, ascorbic acid - 1.3 mg;
- Vitamin D, calciferol - 0.05 μg;
- Vitamin E, alpha tocopherol - 0.09 mg;
- Vitamin H, biotin - 3.2 μg;
- Vitamin PP - 0.598 mg;
- Niacin - 0.1 mg
Macronutrients per 100 g
- Potassium, K - 152 mg;
- Calcium, Ca - 126 mg;
- Magnesium, Mg - 15 mg;
- Sodium, Na - 52 mg;
- Sulfur, S - 29 mg;
- Phosphorus, P - 95 mg;
- Chlorine, Cl - 110 mg.
Microelements per 100 g
- Aluminum, Al - 50 μg;
- Iron, Fe - 0.1 mg;
- Iodine, I 9 mcg - 150 mcg;
- Cobalt, Co - 0.8 μg;
- Manganese, Mn - 0.006 mg;
- Copper, Cu - 12 μg;
- Molybdenum, Mo - 5 μg;
- Tin, Sn - 13 μg;
- Selenium, Se - 2 μg;
- Strontium, Sr - 17 μg;
- Fluorine, F - 20 μg;
- Chromium, Cr - 2 μg;
- Zinc, Zn - 0.4 mg.
Digestible carbohydrates per 100 g (mono- and disaccharides) - 4.9 g.
Despite the fact that skimmed milk with a fat content of 0.5%, 0.8%, 1.5% and 2.5% is produced, the products differ insignificantly in terms of useful properties. The difference is only in the fat content, and the amount of proteins, carbohydrates and nutrients differs by no more than 0.01 g. For comparison, see the table.
| Fat,% | Fat, g | Calorie content, kcal |
| 0, 5 | 0.1 | 30, 8 |
| 1, 5 | 1, 5 | 45 |
| 2, 5 | 2, 5 | 54 |
The properties and composition of the fat-free product depend on the cow's lactation period, housing conditions, equipment used for separation. The nutrient content can range from 8, 2-9, 7%.
The protein of the separated product has an increased biological value. Official research has established that the amino acid content is higher. Hydrolyzed skim milk and regular milk were used as samples
| Amino acids | Regular milk, mg | Skim milk, mg |
| Irreplaceable | 9816 | 14237 |
| Replaceable | 16353 | 23836 |
Most in skim milk
- Leucine - normalizes protein-carbohydrate metabolism and participates in the process of hematopoiesis;
- Lysine - without it, calcium is not absorbed by the body and collagen is not produced;
- Proline - strengthens the structure of the epidermis and helps to stop the development of age-related changes;
- Alanine - stops the formation of calculi in the kidneys, protects the prostate gland from hyperplasia, reduces the symptoms of menopause - the frequency of hot flashes.
It has been proven that products made from skim milk after separation are healthier than whole milk. Since all processes are carried out directly at dairy factories, no preservatives are added to the feedstock.
Benefits of skim milk
Since vitamins and minerals in a product with a low fat content are preserved in full, regular use allows you to restore the organic reserve - to prevent the development of vitamin deficiency.
The benefits of skim milk
- Strengthens the structure of bone and cartilage tissue.
- Normalizes the work of the heart and blood vessels, maintains stable blood pressure.
- It stabilizes all metabolic processes, improves the quality of epithelial tissues and prevents early aging.
- Accelerates carbohydrate metabolism, stimulates the production of hemoglobin.
- Reduces the absorption of harmful cholesterol and, preventing the formation of plaques in the lumen of blood vessels, prevents the development of atherosclerosis.
- Helps maintain water and electrolyte balance, protects the body from dehydration, but at the same time prevents the formation of edema.
This low-fat product is ideal for snacking on dairy diets. It dampens the feeling of hunger, while expanding the drinking regime. They can quench their thirst on a hot day without fear of gaining weight.
Contraindications and harm of skim milk
Do not hope that a decrease in nutritional value will allow you to introduce this product into the diet of people with a history of milk protein intolerance (lactase deficiency).
Skim milk can be harmful with regular use if you stick to a low-calorie diet for a long time. Due to a change in the composition of the product associated with a change in the structure of milk protein, nutrients are less absorbed.
You can not introduce the drink into the diet of children on a regular basis. It has a low content of vitamins A and D - they are responsible for the absorption of calcium. The risk of developing rickets increases. It is officially established that the constant use of a product with a low fat content in adolescents degrades the quality of the skin and stimulates acne. But the scientists failed to find out why.
Abuse causes osteoporosis and has a destructive effect on blood vessels - calcium is washed out of the body. Therefore, the maximum duration of a milk diet is 7 days. For a three-day mono-diet, a fat-free product is not used - on the second day, lethargy and weakness appear, and on the third day, kidney function may be impaired
There is another danger that arises when replacing a whole product with a modified one. To "enhance" the color and taste, unscrupulous manufacturers often add colors and flavors or dilute the powder concentrate, passing off the final product as natural skim milk.
Note! If the product is stored for more than 7 days, the purchase should be canceled.
When feeding babies, only one method of preparing a dietary drink is allowed - diluting whole, natural, boiled water.
Skim milk recipes and drinks
A low-fat product made at a dairy plant and at home is the equivalent of regular milk in all recipes. However, you should not introduce it into the diet on an ongoing basis for preschool children.
Skim milk recipes:
- Low Calorie Banana Pancakes … Grind 200 g of oatmeal on a coffee grinder. Knead 2 bananas with a fork, pour in half a glass of a drink with low nutritional value, stir in first 2 eggs, and then flour. Pour in a little so that there are no lumps. For baking, use a non-stick frying pan so as not to increase the calorie content of the dish using oil. Fry on each side.
- Homemade ice cream … Cane sugar - 75 g, vanilla sugar - 10 g, 25 g of powdered milk are mixed in an enamel saucepan. Gently, in a thin stream, pour 340 g of skim milk 2.5% fat, mix well. Bring to a boil. Separately, dissolve in 50 ml of a drink 1.5% fat 10 g of starch - better than corn starch, pour into the boiling mixture, wait until the level rises to the edge of the pan, and remove it from the heat. The resulting jelly is cooled first at room temperature and then in the freezer until complete crystallization. Take out the ice cream from the freezer, mix with a blender or whisk - preference should be given to a blender, since whisk should be done at high speed. Put the dishes with the mixture into the freezer again. If the crystals are large, beating with an immersion blender is repeated. If you don't, you can get a block of ice instead of soft milk ice cream.
The product is most suitable for making cocktails:
- Sweet milky … 400 ml of milk with a fat content of 3, 2% and 150 ml - 1, 5% are cooled in the refrigerator. You can put it in the freezer for a short time to start crystallization. Prepared products are poured into a blender bowl, add 2-3 tbsp. l. peach or strawberry syrup, add 75 g of regular sugar, 10 g of vanilla. Beat at high speed for at least 1.5 minutes. To make it tastier, you can use another ingredient - milk ice cream, prepared according to the recipe already described.
- Banana smoothie … 2 fruits are frozen with the skin. Take it out, peel it, break it into arbitrary pieces and put it in a blender bowl. Pour in 1, 5 cups of 1% milk, 150 g of coffee yogurt, a quarter teaspoon of cinnamon, a little grated nutmeg. Stir for 40 seconds, pour into glasses and decorate with mint leaves.
- Cranberry Slimming Drink … In a blender bowl, beat a glass of frozen cranberries and 250 ml of 1% milk, a banana. Poured into tall glasses, decorated with mint leaves.
Interesting facts about skim milk
The popularity of the product is due to nutritionists. At the Institute of Nutrition, studies were carried out, according to which they found out the effect on the body with weight loss. Recommendations have been developed for dairy diets for 5 and 7 days. The diet includes only low-fat foods.
Menu options for the 5-day diet
- Breakfast - kefir, yogurt and any sour fruit of your choice;
- Lunch - cottage cheese with milk;
- Lunch - cucumber-tomato salad with yogurt, hard-boiled egg, fermented baked milk;
- Afternoon snack - oatmeal without oil, a little cottage cheese, you can have a fruit casserole;
- Dinner - fermented milk product of your choice.
Note! Be sure to drink 2 glasses of milk a day and 1.5 liters of still mineral water.
During this time, you can get rid of 3-4 "extra" pounds. Knowing how to make skim milk yourself, you can not be afraid of deterioration in weight loss.
The results of a 7-day diet are more impressive. Weight loss during this time - up to 7 kg. It is best to take a vacation to stick to this diet. For 4 days they consume daily: 0.5 liters of milk 1.5%, 200 g of feta cheese, 1 yogurt and 1.5 liters of water. Another 3 days: 150 g of meat or fish, 200 g of cottage cheese, 1 orange (can be replaced with grapefruit), milk 1.5% - 1 liter, the same amount of green tea. Fractional food intake - 6 times a day, preferably at regular intervals.
When leaving the dairy diet on the eighth day, the diet is supplemented with broth and fruits, the ninth - with various cereals, but not more than 200 g per day in small portions. And only on the 12th day they switch to normal meals.
You can not use a drink made from concentrate during a diet. It contains a reduced amount of vitamins and minerals needed for stress, which causes dietary restriction.
At home, skim milk is used not only for its intended purpose. For an experienced hostess, this product will help:
- remove fresh ink from clothes - however, now they are rarely used;
- return shine to mirrors and gilded objects;
- whiten piano keys;
- return whiteness to bed linen - when washing with a little blue.
Whole milk is not suitable for these purposes. If you apply it, a greasy film forms on things, which will not be easy to get rid of.
Watch the video about skim milk:
