Milk is the staple dairy product in many countries and it is a source of many essential nutrients such as calcium, protein and Vitamin D. But when you are trying to lose weight, the first thing that you cut from your diet is Fat. And thus you switch to other fat-free and healthier options. Some fat-free milk options are toned milk, double toned milk, skimmed milk, almond milk and soy milk.
One such variant of milk which have all the goodness similar to the cow’s milk but is lower in fat content is – Toned Milk. If you want to know everything about toned milk. Then this article is for you. Keep reading to know all the health benefits and nutritional value of toned milk.
What is Toned Milk?
Toned milk is the slightly modified version of milk but have the similar nutritional value like our traditional cow milk. It is mainly produced and consumed in India and parts of Southeast Asia and is also comparatively cheaper than the other milk types.
Toned milk is a dairy product prepared by diluting the full cream buffalo milk with powdered skim milk and water to produce a type of milk which have the same nutritional value like that of our traditional cow milk but is lower in fat content making it suitable to be consumed while weight lose.
Since buffalo milk is higher in fat content. Diluting it with water and skim milk will reduce its fat content and yet the nutritional value remains exactly the same to that of cow’s milk. This process was developed in India to improve the nutritional profile of buffalo milk and expand its production, availability and affordability.
There are two types of toned milk:-
1) Single-Toned Milk: The term toned milk is used in the reference to single-toned milk. It contains 3% fats and 8.5% milk solids non-fat (SNF)
2) Double-Toned Milk: It contains 1.5% fat and 9.0% milk solids non-fat (SNF)
Nutritional value of Cow milk Vs Toned milk
Most part of the USA population primarily consume cow milk while buffalo milk ranking in second place. Both of these milk have similar nutritional value like protein, Vitamin D, Calcium, Vitamin B, and potassium.
The only difference is that buffalo milk contains saturated fats. This is the reason, buffalo milk is best suitable to make ghee and butter. And least suitable for drinking especially for those people who are on their weight loss journey.
Toned milk is made by combining cow’s and buffalo’s milk so that the concentration of fat is 3% and non-fat milk solids including milk sugar and protein is 8.5%. While cow’s milk alone have 3.25-4% fat and 8.25% non-fat milk solids.
Toned milk is made when full cream buffalo milk is diluted with skim milk and water to reduce its fats content while the other nutritional value remains the same. If you are on your weight loss journey than choose a double-toned milk which have only 1% of fat and is also considered as low-fat milk.
The chart below depicts the nutritional value of cow’s milk with that of toned milk.
Whole cow’s milk Toned milk
Calories 61 58
Carbs 5 grams 5 grams
Protein 3 grams 3 grams
Fat 3 grams 4 gram
Benefits of Toned Milk
Toned milk is a good source of vitamins, Minerals, Protein, and Calcium. In moderation, it’s a very healthy choice for most people. Some of the benefits of toned milk are:-
1) Rich in Nutrients
Toned milk is made by diluting full fat buffalo milk with powdered skim milk and water. This is done to reduce its fat content while other nutrients remains the same. Toned milk is a healthy choice for most of the people as it is low in calories and high in nutritional value. It is powerful source of Protein, Vitamin, and Calcium.
2) Good for health
According to the researches, regular intake of dairy products like toned milk helps in various health benefits such as improved bone mineral density. It also reduces the risk of chronic condition such as heart diseases and type-2 Diabetes. It is also abundant in calcium which strengthens the bones, teeth and muscles.
3) Helps in Weight Loss
The only difference between a toned milk and a whole cow milk is the reduction of fat content. As one cup of toned milk contains 150 calories while a cup of whole milk contains 285 Calories. Lesser fat means lesser calories and so lesser cholesterol meaning good for reducing blood pressure and hence a healthy option.
Healthier than toned milk is double toned milk which has around 1% fat and still has the same nutritional value and can be consumed without boiling it.
4) Controls Hunger Pangs and is easy to digest
If you often feel hungry then try a glass of toned milk every morning to beat the hunger pangs. It is also easy to digest than that of other milk types.
5) Rich in Antioxidants
Toned milk contains a Sulphur containing an amino acid called Casein which is responsible for the antioxidant properties. These antioxidant fights free radicals that can cause damage in the body causing harmful diseases such as obesity and heart diseases.
Now-a-days, in order to improve its antioxidants properties, toned milk is now fortified with Vitamin A and E which are natural antioxidants.
6) Improves Dental Health
Toned milk is rich in Calcium which is responsible for your dental health especially for growing children. This is because calcium increases remineralization and decreases demineralization of hydroxyapatite and phosphate salts present in the enamel of teeth. In other words, Toned milk strengthens your teeth.
7) Prevent Osteoporosis
Toned milk also contains Vitamin D which is responsible for Calcium absorption which makes it highly beneficial for people with osteoporosis. Osteoporosis is a condition when there is a demineralization of bones and decreased bone strength, leading to an increased risk of fracture.
So a daily intake of toned milk in limitation will increase the content of calcium and Vitamin D in your body which will reduce the risk of osteoporosis.
Side Effects of Toned Milk
Though toned milk have various health benefits similar to that of cow’s milk but its excessive consumption can also show some side-effects. These are:-
1) Excessive intake of Toned Milk may increase the risk of certain illness such as acne and prostate cancer.
2) If you’re lactose intolerant or have a milk protein allergy, you should avoid toned milk.
How much Toned Milk you should consume in one day?
According to the studies, Children between 3-12 years can consume 3 glasses of milk per day and for adults 2 glasses of toned milk are advised.
A toned milk is made by diluting buffalo’s milk with skim milk and water usually to reduce its fat content while the other nutrients such as protein, Vitamin, Calcium remains the same to that of the traditional cow milk.
Toned milk if consumed in moderation can have many health benefits. But if you are allergic or intolerant to dairy then you should avoid Toned Milk. Otherwise, it is a healthy addition to a balanced diet.