Skimmed milk

Tips

Skimmed milk slips easily into a balanced diet. Allow a large glass (200 to 250 ml) at breakfast, in a milky coffee, a porridge or a smoothie. It also works very well in cooking: lighter béchamel, flans, sauces, pancake batter or mash, without adding fat to your dishes. Keep it in the fridge and use it quickly once opened; as powdered milk, it keeps for a long time away from moisture.

In terms of nutrients, skimmed milk provides complete protein (around 3.3 g per 100 g), calcium, phosphorus, potassium and vitamins B2 and B12. Its carbohydrate content comes from lactose, a natural milk sugar, with a moderate glycaemic index. Its big difference from whole milk or semi-skimmed milk is the almost total absence of fat: only 0.08 g of fat per 100 g. Note, however, that skimming milk also reduces the fat-soluble vitamins (A and D), which is why some cartons are fortified.

• Weight loss: its low calorie density makes it an ally if you are watching your weight, as long as you do not sweeten it. You can compare its calories with those of other foods to adjust your choices.
• Variety: for high-protein, low-fat snacks, pair it with 0% fat fromage blanc or a plain yoghurt.
• Light cooking: ideal for replacing cream in many recipes.

For active people, skimmed milk is a useful recovery drink: it provides protein to support muscle mass and lactose to replenish energy stores, while also hydrating. Blended with fruit or a scoop of powder, it makes an easy-to-digest shaker. To go further on the subject, discover our protein snack ideas to fit around training.

In short, skimmed milk combines lightness with good nutritional value. Include it according to your needs, making sure to vary your sources of calcium and not to overdo it if you add sugar or chocolate. Find all its alternatives in the dairy products family.