While those with high cholesterol levels or heart disease may need to defer to their doctor’s recommendations and monitor their intake of saturated fat, it can still be enjoyed as part of a balanced diet for individuals without those two conditions. In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not fully support this recommendation. There is emerging experimental data to indicate that eating moderate amounts of saturated fat does not directly cause heart disease ( 14, 15). In recent years, this recommendation has been called into question. For this reason, the guidelines recommend consuming only low fat or skim milk ( 4, 13). As a result, official guidelines instructed people to reduce their saturated fat intake ( 12).Ī cup (237 mL) of whole milk contains 4.5 grams of saturated fat, which is about 20% of the daily amount recommended by the 2020-2025 Dietary Guidelines for Americans. In the 1970s, public policy was adopted based on this assumed connection between saturated fat and heart disease. However, there was no experimental evidence to prove that this was true ( 12, 13). Mainstream nutrition recommendations advise limiting saturated fat because it can increase cholesterol levels, which is a risk factor for heart disease ( 11).īased on this information, experts made the assumption that saturated fat must increase the risk of heart disease. Whole milk contains more fat and calories than skim milk.įor years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its saturated fat content. The major difference between the types of dairy milk available is fat content. So if you’re looking for higher omega-3s per serving, check to make sure you’re buying grass fed milk ( 8, 9, 10). However, this distinction is mostly seen in “grass-fed” milk, which is almost always organic anyway. The more fat a cup of milk has in it, the higher its omega-3 content ( 7 ).Īdditionally, studies have shown that organic whole milk contains an even higher amount of omega-3s than regular whole milk. However, because most milk manufacturers add vitamin D to milk, each variety generally contains a similar amount ( 6).Īnother significant nutritional difference between milk varieties is the amount of omega-3 fatty acids, a type of fat that has been linked to many health benefits, including improved heart and brain health, as well as lowered inflammation. Though each type of milk contains a similar amount of micronutrients, the amount of vitamin D can differ slightly. Get our Bubbe’s Luchen Kugel recipe.Since fat contains more calories per serving than any other nutrient, milk with a higher fat content is higher in calories ( 5). Perfect for Passover, or any homey Sunday night. Bubbe’s Luchen Kugelīayla Scher gave us her low-fat version of traditional Jewish noodle kugel, so you’ll be using low-fat cottage cheese and low-fat sour cream in this flexible dish that can be served warm or cold. Perfect for using up all the extra summer squash you’ll soon no doubt be dealing with… Get our Noodleless Zucchini Lasagna recipe. Low carb and lower fat, this noodle-free lasagna uses cottage cheese mixed with grated parmesan as the creamy filling and strips of thinly sliced zucchini instead of noodles. Don’t think it’s mild-mannered, though the flavors are bright and earthy with a little spice, thanks to jalapeños, onion, garlic, cilantro, vinegar, and cumin. The two cottage cheese recipes to come below, while delicious, could definitely be considered homely-but this healthy cottage cheese-based take on queso from The Homesick Texan is gorgeous surrounded by a rainbow mix of vegetables, and a perfect light app for spring garden parties (even if they’re solo this year) and summer barbecues galore. Share on Pinterest Image courtesy of Lisa Fain But you can also simply bake ricotta for a great, easy party appetizer. Ricotta is beloved as a filling for pasta shells, manicotti, ravioli, cannoli, classic lasagna, and cheesecake. Dollop ricotta on pasta, fold it into a sauce, or spread it on a toasted slices of baguette with a drizzle of honey or under tomatoes for bruschetta. There are so many wonderful ways to use ricotta in your cooking. Ricotta has a higher caloric and fat content than cottage cheese, but less salt. American ricotta adds whole or skim milk to the whey, producing a wetter, creamier style than the Italian versions. Ricotta salata, which means “salty,” is salted and aged at least three months, resulting in a texture more like feta. Ricotta feels smooth but slightly grainy. The word stems from the Latin recocta, meaning recooked. Ricotta was originally created in Italy to use up the whey when a cheesemaker separates milk or cream into curds and whey for other cheeses.
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