1% Milk-No Added Sugar
At ONIE we agree that watching the sugar you eat is a very legitimate concern. Blood glucose levels are directly affected by the amount of sugar we eat. Similarly, carbohydrates are broken down into sugar. Too much sugar in the diet can cause you to gain weight and damage your overall health. The US Dietary Guidelines recommend that we reduce consuming foods with added sugars or foods that have caloric sweeteners added to them during processing, preparation, or after preparation. However, the same US Dietary Guidelines recommend that we consume 1% low-fat milk as part of a healthy diet. As a nutrient dense food, 1% low-fat milk is an excellent source of protein, vitamins, and minerals. The American Diabetes Association also recommends 1% low-fat milk because it is such an important source of nutrients.
In addition, 1% low-fat milk does not have added sugar. All milk contains natural sugar called lactose. The amount of lactose in milk does not vary by type of milk. In fact, 1% and non-fat milk have the same amount of sugar as whole and 2% milk. In contrast, sugar-sweetened beverages will add much more sugar to your diet than 1% low-fat milk and will not add protein, vitamins and minerals. As you can see, soda has no protein, vitamins, or minerals. We often refer to sugar-sweetened beverages as “empty calories” because they are just that, calories with no nutritional benefit. Similarly, most soy and almond milk substitutes have added sugar.