Which Type of Milk Should People with PCOS Choose? Whole, Low-Fat, or Skim Milk?

For individuals with PCOS who are aiming for fat loss, either whole milk or low-fat milk is fine — there's no need to opt for skim milk. The calorie difference between whole and skim milk is minimal — only about 52 kcal, roughly equivalent to the calories in a small orange. What matters more is managing your overall calorie intake from main meals.

Milk for PCOS The Most Important Rule: Avoid Flavoured Milk

People with PCOS should limit their sugar intake. Flavoured milks like chocolate or strawberry milk often contain added sugars. For example, a 250ml cup of strawberry milk contains 3.8g of added sugar, while chocolate milk contains 3.7g. Stick to plain milk to better support hormonal balance and blood sugar control.

What About High-Calcium or Omega Low-Fat Milk?

If your daily diet lacks calcium-rich foods, PCOS who wish to buy milk can go for high-calcium low-fat milk is a good option. Compared to regular low-fat milk, a 250ml serving of high-calcium milk contains 450mg of calcium, while regular low-fat milk offers only 305mg.

As for omega-3 fortified milk, it's generally more effective to supplement with fish oil directly, as the dosage is higher and more impactful.

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