We’re all familiar with the goodness of milk—our childhood elixir. Even if you weren’t a fan, your parents likely encouraged you to drink it, recognising its rich nutrient content and health benefits.
Milk, being the richest dietary source of calcium, is the most popular dairy product in many countries. However, along with the goodness comes a very high fat content. And when you’re trying to lose weight, that fat content can really put a dent in your diet. But the good news is that, nowadays, we have a wide variety of milk that might make a better alternative to whole milk, especially for weight-watchers.
That brings us to toned milk, which is a slightly modified but nutritionally similar version of traditional milk. The main reason why toned milk is so popular in the fitness scene is because it is low-calorie and has much less fat content, making it a suitable alternative to full-fat milk. But how true is that claim, and can toned milk really replace regular milk?
In this blog, we will answer that question and learn if toned milk is good for weight loss.
Table of Contents
- What is Toned Milk? Find It’s Nutritional Value
- Is Toned Milk Good For Weight Loss — Benefits Explained
- What Are The Disadvantages of Drinking Toned Milk?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What is Toned Milk? Find It’s Nutritional Value
Toned milk was invented in Bombay, India, in 1946 by D. N. Khurody and involves treating buffalo milk by adding skim milk, powdered skim milk and water to it. As a result, the milk that was made was cheaper. In fact, the main reason why Khurody created it was to improve milk’s nutritional profile by reducing the fat content and making it available to more people.
Although the carbohydrate and protein content in toned milk and whole milk is quite similar, the main difference is in the structure of milk solids-not-fats (SNF), which are milk particles other than fats. Whole milk has larger SNF particles, making it creamier and higher in fat, while toned milk has smaller SNF particles, resulting in a lighter, lower-fat option.
Here are the nutritional values of regular and toned milk:
| Nutrient | Toned Milk (per 100 ml) | Regular Milk (per 100 ml) |
| Energy | 42 kcal | 61 kcal |
| Protein | 3.4 g | 3.2 g |
| Fat | 1.5 g | 3.3 g |
| Carbohydrates | 4.6 g | 4.8 g |
| Calcium | 120 mg | 120 mg |
| Vitamin A | 47 IU | 200 IU |
| Vitamin D | 1 IU | 51 IU |
| Cholesterol | 5 mg | 10 mg |
Also Read: 15 Surprising Health Benefits of Milk And Honey That You Probably Didn’t Know!
Is Toned Milk Good For Weight Loss — Benefits Explained
Yes, toned milk can be good for weight loss because it has less fat and calories than whole milk, making it a fantastic alternative to full-fat milk. Here are the toned milk benefits for weight loss:
1. Low in Fat
The amount of fat in toned milk is very low — around 1.5g per 100ml, which is nearly half the amount found in regular milk — making it a better option for those aiming to reduce their fat intake. So, if you are considering weight loss, do not stop drinking milk, but start drinking toned milk instead!
2. Contains Low-Calories
Toned milk has fewer calories than regular milk. For comparison, one cup of toned milk provides around 100 calories, and one cup of regular milk contains 150 calories. If you want to reduce these calories further, then try skimmed milk, which contains around 80 calories in 1 cup. Reducing your calorie intake is a must when you’re trying to lose weight, and toned milk can help you with that!
3. Nutrient-rich
Since toned milk contains so few fats, you may think its other nutrients also suffer. But the truth is toned milk contains most other nutrients in almost the same amount as regular milk, including protein, calcium and carbs. However, some other nutrients like vitamin A & vitamin D are less in toned milk than in regular milk, but it still contains these nutrients and is beneficial for the body.
4. Increases Metabolism
Toned milk contains protein, which increases the thermic effect of food and can slightly boost metabolism. Toned milk also gives you calcium and vitamin D, which support fat metabolism. While it doesn't directly increase metabolism, these factors can indirectly aid in weight loss.
5. Controls Hunger
The balanced nutritional composition of toned milk makes it a satiating beverage, like oat shakes, chia pudding, etc. The protein content is a satiating nutrient that can help you feel fuller for longer, reduce hunger pangs, and stop you from reaching out for irregular snack breaks before a meal.
6. Supports Hydration
Toned milk is mostly water, which helps keep you hydrated. Staying well-hydrated is important during weight loss, as it can help with digestion, prevent overeating, and even support metabolism.
Also Read: Which Macros Are Essential For Weight Loss? What Is The 40-40-20 Magic Mix?
What Are The Disadvantages of Drinking Toned Milk?
Toned milk is full of advantages but can also come with some disadvantages. Let's also look at them:
| 1. Lower Nutrient Content | Toned milk has less fat, meaning it also contains fewer fat-soluble vitamins like A, D, E, and K. Regular milk also tends to have more beneficial omega-3 fatty acids, which are lower in toned milk. |
| 2. Taste and Texture | Due to its lowered fat content, toned milk is thinner and less rich than whole milk, which can alter the overall flavour, making it taste more diluted. It may even feel less satisfying to drink. |
| 3. Reduced Satiety | Because fat is more filling, toned milk may not keep you as satisfied for long compared to regular milk. |
| 4. Digestive Issues | Some people may struggle to digest toned milk due to its altered fat composition. |
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Dietitian’s Recommendation
Toned milk can be a healthy alternative if you’re on a weight loss journey and want to reduce calorie and fat intake but don’t want to give up milk. I suggest replacing regular milk or cream in smoothies, coffee, or recipes with toned milk to reduce your fat and calorie intake. Additionally, you also have to follow a healthy diet with sufficient protein, carbohydrates, healthy fats and dietary fibre.
Dt. Lavina Chauhan
The Final Say
Toned milk, with its reduced fats and calories, offers a great alternative for those looking to manage their weight without giving up milk or sacrificing essential nutrients.
It's low in fat, high in protein, and supports hydration, and when incorporated into a balanced diet, toned milk can be an excellent option for those looking to shed a few kilos while still enjoying the benefits of milk.
FAQs
1. Is toned milk a low-fat drink?
Yes, toned milk is considered a low-fat drink. It typically contains around 3% fat, significantly less than whole milk, which has about 3.5-4% fat. This makes toned milk a suitable option for people trying to lose weight.
2. Is it possible to lose weight by drinking double-toned milk?
Double-toned milk has minimal fat and calories, so it's great for weight loss. However, it must be combined with a healthy diet with a calorie deficit.
3. Is it possible to cook tinted milk?
Yes, you can cook with toned milk! It can be used in recipes like smoothies, soups, curries, and baked goods, just like regular milk. However, be mindful that high heat may slightly alter its texture and flavour.
References
- https://www.lybrate.com/topic/toned-doodh-ke-fayade-aur-nuksaan-in-hindi/bf926c3077c87fd709131a07ba75d500
- https://www.thehealthsite.com/fitness/health-benefits-toned-milk-ta0115-258459/
- https://medicaldarpan.com/toned-milk-for-weight-loss
- https://navbharattimes.indiatimes.com/lifestyle/recipe/toned-milk-is-help-in-weight-loss/articleshow/70396205.cms
- https://www.anikdairy.com/blog/benefits-of-cow-milk-versus-toned-milk-and-which-is-more-useful/
- https://happytummy.aashirvaad.com/en/healthy-eating/what-is-toned-milk-meaning-and-its-benefits/
- https://namasteindiafoods.com/what-is-toned-milk-and-is-it-good-for-health/
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