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Buyer Beware – Skim Milk

By Sean | In Nutrition | on October 8, 2012

In previous posts, dairy has been talked about as being a nutritional grey area. During a Whole 30 Challenge dairy foods are cut from our diets because dairy has inflammatory properties and spikes our insulin (how much depends on the person, timing, and the type of food eaten), but can be beneficial after the challenge because of healthy probiotics and to assist with adding body mass. Nevertheless, although we encourage you to experiment with your body and performance post-Whole 30 and see how you react by systematically reintroducing foods. Although milk has long been a staple in my diet, and still is, Ruth has found that eating dairy makes her congested and phlegmy, tell tale indicators of its inflammatory properties.

Some folks in the gym and many of our friends, family, and co-workers outside of the gym are still stuck in the low-fat craze (based on faulty research, but continues to be perpetuated). This mindset often leads to ill-advised choices like not only eating dairy but drinking skim milk in an effort to avoid the higher fat, cholesterol, and caloric content in full-fat milk. If you’ve been fortunate enough to compare the taste of full-fat milk versus skim milk, you know that skim milk hardly compares. But beyond taste, a post by ButterBeliever.com highlights six facts about skim milk that may change the way you look at your dairy options from here on out.

  1. “It Was Designed to Profit Off of You, Not Make You Healthy”-Skim milk was once considered an industrial waste product.  When cream was skimmed from milk the remaining fat-free milk was nearly useless until the low-fat, high carb diet trend began 1960s.  Agribusiness giants saw a way to turn more profit by marketing the otherwise useless byproduct as a health food.
  2. “It’s Got a Mystery Ingredient They’re Not Telling You About”-The skim milk we see in the cartons and jugs at the markets are the processed finished products, but the milk that remains after the cream is skimmed away is actually a blueish color, very chalky tasting, and has a watery texture that is far from where it began.  In order to make skim milk and low-fat milk more marketable and appealing powdered milk solids are typically added.  As a result of how they’re made, powdered milk solids’ protein is relatively unusable by our bodies and the powdered milk solids contain oxidized cholesterol which contributes to plaque buildup in blood vessels (its counterpart unoxidized cholesterol actually has anti-inflammatory properties).  But the crazy thing is that if you look on the ingredient label you won’t see powdered milk solids listed.  WHY, you ask?  The FDA doesn’t think it’s necessary to list because it’s technically milk.  Therefore you can’t be sure if they are or aren’t in your low-fat or fat-free dairy products.
  3. “It Contains Antibiotics, Nasty Bodily Fluids, and GMOs”
  4. “It Provides Almost No Nutritional Value”
  5. “It Won’t Make You or Keep You Skinny”
  6. “It Won’t Help You Avoid Heart Disease”

Click over to the ButterBeliever.com post to read more into numbers 3-6.  Needless to say it’s eye opening.  ButterBeliever and us are on the same page that if you choose to add dairy back into your diet or improve the quality of the dairy you’re currently eating look for raw, grass-fed dairy.  Raw can be difficult to come by these days so go the full-fat route and look for minimal pasteurization and homogenization to get extra benefits.  However, this site offers tips on where you might be able to find raw dairy options.


Congratulations to Ray and Cindy!  They are the proud new parents of a 5lb, 12oz beautiful baby girl.  Rest up and enjoy your new addition!

WOD 10.8.12

Back Squat 3×5 or Wendler
**Those who have reached the end of their linear progressions AND have proper technique will be given the option to 1RM**

3 Man Teams of 3 Minute Stations

-Max Rope Climbs (sub 3 Ground Climbs)
-AMRAP Clean Ladder:

  • 5 KB Clean Each Arm
  • 3 Sandbag Cleans
  • 3 Barbell Power Cleans

-10 Push Ups/10 Sit Ups

Score: Rope Climbs+Rounds of Cleans+Rounds of Couplet
(if subbed lower numbers, score by number of pushups divided by 10)

3 Comments to "Buyer Beware – Skim Milk"

  • AJ says:

    October 8, 2012 at 7:40 AM -

    Until I started CF and tried the whole 30, I probably drank on average 2-3 glasses of milk per day, usually skim. When I was told no dairy on the whole 30, it was probably my biggest struggle to get my mind around. Up until about a month ago, I probably cut my milk consumption to one or two glasses per week max as I can’t even put into words how much better I felt without it (I suffer from the same wonderful side effects Ruth does). As I’ve strayed over the past month from paleo eating (work and vacation – bad excuses I know), I’ve had more milk and I just can’t believe how bad I feel when I drink it. For anyone new at the gym or new to paleo, I would highly recommend giving up milk a try – I don’t think it’s as hard as you think and you’ll be pleasantly surprised with how you feel.

    1. Ruth says:

      October 8, 2012 at 8:35 AM -

      For the most part, my congestion only resulted from liquid dairy (milk and cream) and not as much from cheese and greek yogurt. But since breastfeeding Cade, I’ve had to cut out all dairy because of how congested he gets. For anyone curious, this site has great info on dairy sensitivities and breastfeeding:


  • Amanda says:

    October 8, 2012 at 12:15 PM -

    Congrats to Ray and Cindy. Leila is beautiful.

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