What is Toned Milk and Its Benefits and Precautions

From chai simmering on the stove to creamy desserts bubbling in pots, milk is the soul of Indian kitchens. Most mornings start with it, and most nights end with it as well. No matter whether it is salt or sweet, milk fuels almost everything. 

But in the middle of this ancient milky tale, a new trend is bubbling up: toned milk.

While full-fat milk has always been the choice of many, toned milk is preferred these days. But what’s the deal with toned milk? Is it just a fad, or does it hold hidden health treasures? Let’s dive into this milky mystery and explore the reasons why toned milk might just be the next big thing in Indian kitchens. 

We’ll delve into its benefits, compare it to its full-fat counterpart, and uncover the surprising depths of its nutritional value. Let’s churn it down.

What is Toned Milk?

In simple terms – toned milk is milk with very low-fat content. Usually, toned milk is made by mixing buffalo’s milk with skim milk and water to bring its fat content down to as low as 3%. Sometimes, it is also made by adding skim milk (milk with all its fat removed). 

Let’s look at the nutritional value of toned milk 

Nutritional Information/100ml* of Toned Milk^[1]

As seen above, the fat content falls around 3%.

Toned milk is not made by adding water. This is because adding water also dilutes other micronutrients such as calcium, vitamin A, etc., as well. The key is to only bring down the fat levels without compromising on the values of other nutrients. 

Difference between different types of toned milk

Usually, you’ll find a few different types of toned milk in India. All these differ a bit in terms of their nutrition. Below are some common varieties: 

• Toned Milk – 3% fat content
• Double-Toned Milk – 1.5% fat content
• Skimmed Milk – 0.1% fat

Even pure cow milk is nutritionally similar to toned milk. 

Now, toned milk is not just about reduced fat content. It offers numerous health benefits as well. Let’s learn about a few.

Toned Milk – Health Benefits

Full-fat milk is often frowned upon by those on their weight loss journey. Here, toned milk often comes to the rescue due to the reason that it contains a lesser amount of saturated fat. 

1. Helps increase metabolism 

Full cream milk contains fat. Most of this fat is made up of saturated fat. Now, saturated fat is bad fat. It is a factor behind weight gain and an increase in LDL (bad cholesterol).

An increase in LDL invites tons of diseases from obesity, heart health, blood sugar imbalance, weakened immunity, and even premature aging. 

Removing saturated fat from the milk makes it a comparatively healthier drink. 

You may even use toned milk as a post-workout drink. It has shown brilliant results over other sports drinks in terms of blood glucose and fat oxidation. ^[2]

2. Controls hunger 

The balanced nutrient composition of toned milk makes it a satiating beverage like oats shake, chia pudding, etc. The protein content helps in maintaining muscle mass, and the combination of nutrients contributes to a sustained release of energy. 

This can help control hunger, reduce cravings, and contribute to a feeling of fullness, making it a valuable addition to a balanced diet.

3. Easy on the Stomach

Fat often puts stress on our digestive system because of its tough nature. Out guts have to work hard to digest and harness energy out of them. 

Fat takes around 40-50 hours to get completely digested. This very thing can often lead to acidity, heartburn, etc. ^[3]

4. Excellent at calcium content

Most brands selling toned milk have a calcium content of around 124mg per 100ml. Consuming half a litre per day provides us with around 620mg of calcium per day. This is more than 60% of the recommended daily calcium intake for adults, which is 1,000mg for both men and women aged 19-50 years. ^[4]

Now, calcium is a necessary nutrient that strengthens our bones and prepares us for the race of life. But bone benefit is not the only good thing about calcium.

• It improves our blood clotting mechanism so we heal quickly after injuries ^[5]
• Our heart muscles stay relaxed and the blood pressure stays within healthy limits ^[6]
• Muscle contraction sees improvement as well ^[7]

5. Improves teeth strength

Toned milk is a rich source of calcium and phosphorus, essential minerals for dental health. These minerals contribute to the development and maintenance of strong teeth and bones. 

Regular consumption of toned milk can be beneficial for preventing conditions like tooth decay and supporting overall oral health.

6. Betters our brains

Our brains’ health depends on several nutrients such as fat, vitamin B, vitamin D, choline, etc. Calcium is one of those nutrients that enhances its functioning capacity. ^[8]

Calcium plays a big role in neural transmission and also promotes long-term memory. So, if you often find yourself forgetting where your keys are, gulp down a glass of milk every day. ^[9]

Throw in some almonds and walnuts along with it for memory boosting.

7. Helps you sleep better 

There’s a reason why we our mothers ask us to drink milk before bed. 

Toned milk induces tryptophan, which converts into serotonin and melatonin, the sleep-inducing hormones. These neurotransmitters are involved in regulating mood and sleep-wake cycles. ^[10]

Consuming toned milk before bedtime may contribute to better sleep quality and relaxation, making it a soothing and nutritious option for those looking to improve their sleep patterns.

8. Packs protein

Protein is the new powerful nutrient that the new world is focusing much upon. And its benefits vouch well for this recent indulgence pretty much. Milk is a rich source of protein.

Half a litre of milk provides around 16 grams of protein per day. This same protein benefits us in many ways such as

• Muscle building
• Quick recovery from impacts and injuries
• Healthy hormone production
• Keeping satiated and preventing over-eating
• Weight loss
• Energy boost
• Better mental clarity 

And the list goes on.

9. Contains antioxidants

Antioxidants in toned milk, such as vitamins C and E, play a crucial role in neutralizing free radicals in the body. Free radicals can cause oxidative stress, contributing to inflammation and various health issues. By providing antioxidants, toned milk supports the body’s defense mechanisms and helps maintain cellular health.

Now, as the benefits of milk are well understood, let’s learn about the best time to drink milk, the mistakes to avoid, and how to prepare it at home.

How To Make Toned Milk At Home

Many of us depend on grocery shops to buy our daily dose of toned milk. But it can also be easily prepared in the comfort of your home. Here is the process:

• Empty the milk in a pan and bring it to a complete boil
• Let this milk come down to room temperature (this will take around 2-3 hours)
• Now, shift the container into the fridge and wait for another 10-12 hours

At this point, you’ll see a thick layer of cream forming at the top. This is your fat. 

• Remove this cream to another container

Now, you are left with toned milk that doesn’t contain much fat. 

The benefit? You are left with cream and toned milk. Use this cream to make ghee or cherish it in any way you like.

Best Ways and Time to Drink Milk 

Although science doesn’t speak much about the best time to drink milk, Ayurveda has always had a say in this. 

When it comes to the best time to drink milk, Ayurveda suggests it to be the nighttime. The reason is that milk promotes ‘ojas’, meaning immunity and vitality, which influences our health, digestion, immune strength and overall wellness. Also, it often promotes sleep quality. And science does have a say in this. According to researchers, the cause could be due to the memory of a mother giving milk at bedtime. 

However, if you like, you may also consume it post-breakfast. 

What about the best way of drinking milk? As milk is a complete food, it must be consumed alone. This often becomes easier when consumed at night time. But if you still want to accompany it with other foods, make sure you avoid these combinations:

• Spices
• Sour foods and fruits such as lemon, banana, mangoes, etc.
• Fish
• Curd or yoghurt
• Melons
• Radish

Instead, add dates, almonds, and ashwagandha to your milk to make it a holistic drink.  

Risk and Precautions

Although milk is a nutritious drink, there are a few things that you must keep in mind before consuming it.

• Milk contains lactose, which can cause indigestion in some people due to their body’s ability to digest it. This is commonly known as lactose intolerance. The symptoms include flatulence, diarrhoea, bloating, IBS, etc. If you face these issues, buy lactose-free milk instead.
• Raw milk could contain certain germs and bacteria. It is always best to bring it to a boil first. However, packet or bottled pasteurized milk doesn’t need boiling as it has already gone through that process.
• Don’t handle milk with dirty hands. This can contaminate the milk.

Conclusion

Milk is a dear part of the Indian lifestyle. Most people consume at least a glass each day. However, due to its saturated fat content, people often go for its toned counterpart. 

Toned milk contains less than 3% fat while double-toned contains 1.5%. It is prepared by removing cream from it. Drinking toned or double-toned milk helps us in many ways such as improved heart health, brain health, and muscle function, and higher protein content.

However, many people tend to drink milk with fruits, spicy foods, fish, etc. This combination creates unnecessary stress on the body. The best way is to drink it alone, lukewarm, and at night.

So, ready for a milky weight loss? Remember, that weight loss doesn’t come by changing one food item alone. It is a journey that demands a complete change of lifestyle and eating habits. Stay stress-free; stay weight-free. 

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