Is full fat milk a better option? What is the difference between all the fizzy waters? Want answers? Read on for the latest edition of ‘Ask Alex’ for more.
WATER
Soda water:
Soda water is manufactured by dissolving carbon dioxide gas in water to create carbonic acid. In soda water you’ll usually find that a small amount of sodium is added, such as table salt, sodium bicarbonate, potassium sulphate etc to add a slightly salty flavour.
Seltzer water:
Seltzer water is among the same lines as soda water, however, it doesn’t usually have added sodium.
Mineral water:
Mineral water traditionally contains naturally occurring minerals and other dissolved substances, such as salts, gases and sulfur, giving it that effervescent effect. Mineral water is traditionally bottled from natural sources, however it can also be manufactured.
Tonic water:
Tonic water has a distinct flavour, unlike the waters listed above. It contains the substance – quinine – which gives this drink a slightly bitter flavour. A fun fact: quinine has been noted to be useful in the treatment of malaria as well as leg cramps. Tonic water also contains a significant amount of sugar, so be wary when ordering your next gin and tonic as you may be consuming a lot more sugar than you realise.
The bottom line:
Most mineral waters contain less than 10mg per 100ml salt which are suitable for a low-sodium dietary protocol.
MILK
Full fat milk:
This category of the milk usually contains 3-5% fat and is the least processed of all the milks. Being full fat it helps in the absorption of the important fat-soluble vitamins when consumed. Fat is also required for satiety, hence why you may feel fuller after a full fat milk latte as opposed to a skim latte. Full fat milk is also lower in lactose (milk sugar) due to the exclusion of milk solids, meaning it may be better tolerated in those who are slightly intolerant to lactose.
Of course, full fat milk, being ‘full-fat’ accounts for a higher caloric content. I personally am not an advocate for calorie counting, but in some cases, especially in the case of diets that are high in many dairy products, I see why you would choose otherwise. But, calorie count aside, it contains important fat molecules that are needed to fuel our body and brain (which is 60% fat!).
Reduced fat milk:
Reduced fat milk, aka ‘lite’, ‘light’, ‘low fat’, ‘hilo’ or ‘skim’ milk, usually contains around 1% fat for hilo milk and <0.5% fat for skim milk. The milks in this category are also lower in saturated fat, the fat that we want to limit in our diets. However, when you choose milk that has had the fat removed, you won’t be able to absorb the fat-soluble vitamins that milk contains as efficiently – i.e. Vitamins A, D, E & K – as they require fat for absorption.
Skim or hilo milk sometimes have a sweeter taste, this is thanks to the higher content of natural lactose (milk sugar) as well as the lack of fat to round out the flavour. Furthermore, reduced fat milk is less satiating, meaning that once consumed, we aren’t as satisfied, which means we are more easily tempted by refined food choices.
The bottom line:
Personally, I am an advocate for FULL FAT everything. The body needs fat, in fact it is the most concentrated source of energy to the body. For me, anything reduced fat needs to be taken with a pinch of salt. To me, it means more processing and less satisfaction after consuming as it isn’t as filling. However, in saying that, I understand it isn’t for everyone and that is okay too.
For more, check out this much touted review on the benefits of full fat dairy in the diet. This 2014 study and this 2013 study also highlight a positive case toward full fat dairy too.
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