![]() ![]() In contrast to trans fats in processed foods, dairy trans fats - also called ruminant trans fats - are considered beneficial for health. In addition, trans fats are naturally found in dairy products. Monounsaturated fats make up the rest - about 28% of the total fat content. Polyunsaturated fats are present in minimal amounts, making up around 2.3% of the total fat content. Whole milk is very high in saturated fats, which make up about 70% of its fatty acid content. Milk fat is one of the most complex of all natural fats, containing about 400 different types of fatty acids ( 7). In the United States, whole milk is 3.25% fat, reduced fat milk 2%, and low fat milk 1%. In many countries, marketing of milk is mainly based on fat content. Whole milk straight from the cow is around 4% fat. As a result, it’s a popular supplement among athletes and bodybuilders ( 6). Whey protein is excellent for growing and maintaining muscles. ![]() Whey proteins have been associated with many beneficial health effects, such as decreased blood pressure and improved mood during periods of stress ( 5). It’s particularly rich in branched-chain amino acids (BCAAs) - such as leucine, isoleucine, and valine. Whey is another family of proteins, accounting for 20% of the protein content in milk. It may also promote lower blood pressure ( 3, 4). ![]() One important property of casein is its ability to increase the absorption of minerals, such as calcium and phosphorus ( 2). It’s really a family of different proteins, with alpha-casein being the most abundant. CaseinĬasein forms the majority - or 80% - of proteins in milk. Soluble milk proteins are known as whey proteins.īoth groups of milk proteins are considered to be of excellent quality, with a high proportion of essential amino acids and good digestibility.Insoluble milk proteins are called casein.Proteins in milk can be divided into two groups based on their solubility in water: Milk is a rich source of protein - providing approximately 1 gram of this nutrient in each fluid ounce (30 mL), or 8.14 grams in each cup (249 grams) ( 1). One cup (249 grams) of whole cow’s milk with 3.25% fat provides ( 1): It contains almost every single nutrient that your body needs. The nutritional composition of milk is highly complex. ![]()
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