2% low-fat milk has more calories and fat than you think, or 120 calories versus 150 calories in whole milk and 5 grams of fat versus 8 grams of fat. The saturated fat in milk, cheese, and meat is the type of fat that clogs arteries and contributes to colon cancer. Ironically, Americans have cut way back on their whole milk intake to reduce saturated fat, but have increased their intake of cheese, which contains much more saturated fat. Consequently, cheese is now the #1 source of saturated fat in the American diet, nudging out red meat.
What should you to choose instead? For almost no difference in taste and texture, you can cut calories and fat by choosing 1% low-fat milk, which has only 100 calories a cup and 2.5 grams of fat. Of course, nonfat is the best with only 85 calories and 0 grams of fat. You also can “thicken” nonfat milk so it tastes more like low-fat by adding some nonfat dry milk to it. Or, select light soymilk, which has all the benefits of nonfat milk, fewer calories, and the health-enhancing phytoestrogens that lower heart-disease risk. Photo credit: Nick Wheeler via Compfight