Skimmed Milk
Description
Skimmed milk, also known as non-fat milk, is a dairy product that has had the butterfat removed, resulting in a milk product with typically less than 0.5% fat content. It is a liquid product that can be used in a variety of recipes from different cuisines around the world. In terms of consistency, it is thinner and less creamy than whole milk or reduced-fat (2%) milk, but it still retains a high amount of protein and is fortified with vitamins A and D.
Common uses
Skimmed milk is frequently used as a beverage, in cereal, coffee, tea, and in cooking or baking to add moisture and the rich flavor of milk without the added fat.
Nutritional value
Calories
Typically, one cup (8 oz / 237 ml) of skimmed milk contains about 80-90 calories.
Protein
In the same one-cup serving, it provides about 8 grams of protein.
Fat
Skimmed milk contains less than 0.5 grams of fat per cup.
Carbohydrates
It contains about 12-13 grams of carbohydrates, mostly from natural sugars (lactose).
Vitamins
Skimmed milk is fortified with vitamins A and D, and it also naturally contains some B vitamins.
Minerals
It's a good source of calcium, providing around 300 milligrams per cup, and also contains potassium and phosphorus.
Health benefits
Consuming skimmed milk can contribute to a balanced diet, especially for those looking to lower their intake of saturated fat and cholesterol. It supports bone health due to its high calcium and vitamin D content and can be a part of a diet aimed at muscle building or maintenance because of its protein content.
Potential risks
Some individuals may have lactose intolerance or a milk allergy, which could cause them to experience digestive issues or allergic reactions after consuming skimmed milk. Additionally, because the fat is removed, fat-soluble vitamins may be less available in the body unless the milk is fortified.
Common recipes
Skimmed milk is used in a wide variety of recipes, including smoothies, soups, sauces, baked goods, pancakes, and homemade ice cream.
Cooking methods
It can be used in any cooking or baking method that calls for milk, though it may result in a less rich texture or flavor compared to higher-fat milk.
Pairing with other ingredients
Skimmed milk pairs well with cereal grains, coffee, tea, chocolate, and it can be used as a base for protein shakes and other blended beverages.
Summary
Skimmed milk is a versatile, low-fat dairy ingredient that is rich in protein and minerals, making it suitable for a variety of dietary needs and culinary applications. While it offers health benefits such as being lower in calories and fat, individuals with lactose intolerance or a milk allergy should consume it with caution.