What is low fat milk? glossary, uses, recipes, benefits 

In the Indian context, low-fat milk refers to milk from which a significant portion of the fat has been removed. It is distinct from full-fat milk (often called "full cream milk") and skimmed milk (which has almost all fat removed). In India, you'll commonly find toned milk, double toned milk, and skimmed milk, all falling under the umbrella of lower-fat milk variants. Toned milk typically has around 3% fat, while double toned milk has about 1.5% fat, and skimmed milk has less than 0.5% fat. This processing is achieved through centrifugation, separating the cream from the milk.

The uses of low-fat milk in India are increasingly popular, driven by a growing health consciousness. While full-fat milk is traditionally preferred for its richness, particularly in sweets and some curries, low-fat milk is now widely used for daily consumption. It's a common choice for making tea and coffee, preparing light breakfast cereals, and for various beverages like milkshakes and smoothies. Health-conscious individuals also prefer it for making low-fat paneer (Indian cottage cheese), dahi (yogurt), and for lightening up traditional Indian dishes without compromising on the nutritional benefits of milk.

You'll find low-fat milk readily available across India, from local dairy booths to large supermarkets and online grocery platforms. Major dairy brands like Amul, Mother Dairy, and others offer various low-fat options, including toned and skimmed milk, in convenient pouches and tetra packs. This widespread accessibility ensures that consumers seeking healthier dairy alternatives can easily find them. Its affordability also makes it a practical choice for many households, providing essential nutrients at a reasonable price point.

Recipe examples demonstrate the versatility of low-fat milk in Indian cooking. It's frequently used in low-calorie spinach soup to achieve a creamy texture without added fat. Health-conscious versions of popular desserts like kheer (rice pudding) or doodh peda (milk sweets) often substitute full-fat milk with its low-fat counterpart to reduce calorie and fat content. It can also be used to prepare low-fat paneer, which then becomes an ingredient in healthy curries like palak paneer or in savory snacks.

The benefits of consuming low-fat milk are significant, especially for those managing specific health conditions. It offers all the essential nutrients found in milk, such as high-quality protein for muscle health, calcium for strong bones and teeth, and Vitamin D (often fortified) for calcium absorption. However, by significantly reducing saturated fat and cholesterol, it becomes a heart-healthy choice. Its lower calorie count makes it ideal for individuals aiming for weight loss or managing diabetes, as it helps control calorie intake and blood sugar levels.

In essence, low-fat milk in the Indian context represents a modern shift towards healthier dietary practices while retaining the goodness of dairy. Its easy availability, affordability, and numerous health benefits make it a valuable addition to the Indian diet, allowing people to enjoy traditional flavors in a more health-conscious way.

Also Known As

99.7% fat free milk, Light Milk, 1% fat milk, Toned Milk, Skim milk

How to Select

• Available locally at supermarkets or convenience stores, low fat milk is made by almost all leading dairy brands.

• Please check both the manufacturing and the expiry dates before buying the product.

Uses of low fat milk in Indian cooking

• Low fat milk is used in making a variety of dishes or even drinks.

• Try making tasty low fat thick chocolate milkshake by just blending together low fat milk, cocoa powder, drinking chocolate, powdered Marie biscuits and a little Bournvita with 3-4 cubes of ice. Serve chilled with shavings of chocolate on it.

• Many low cal fruit milkshakes can be made by blending the desired fruit with low fat milk.

• Low fat yogurt can be prepared by adding a spoon of yogurt to slightly warm, low fat milk and stirring once gently. The resulting yogurt can be used to make raitas, drizzled on salad as a dressing, or further used in making a low cal fruit Shrikhand.

• Low fat milk can also be used to make cakes, puddings, muffins...etc.

low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk

How to Store

• Each tetra pack of this milk has a shelf life of a 120 days without refrigeration due to the ultra high treatment (UHT) it receives. Once opened, this milk needs to be refrigerated and used within 4 days. Its shelf life is longer compared to whole milk due to the removal of fat from it.

Health Benefits

• Low fat milk is a healthier choice for you and your family, simply because it contains all the essentials present in milk.

• Since the calorie count is low, this milk can be consumed by people with special needs like diabetics, the overweight and the elderly.

• Consumption of low-fat milk helps restrict the percentage of fat intake considerably, especially the saturated fats present in whole milk. This helps regulate blood cholesterol levels and thus decrease the chances of heart disease taking place.

• The proteins present in low fat milk are untouched during its processing, hence it is considered as a source of biological protein.

• The presence of calcium and vitamin D help in both the building and maintenance of bones and teeth.