Is Ultra-Filtered Milk Healthier? We Asked Nutrition Experts

Key Takeaways

• Ultra-filtered milk is dairy milk that is created by a filtration process that removes lactose while boosting other nutrients, such as protein and calcium.

• Ultra-filtered milk is generally considered to be healthier than regular milk because it contains a higher concentration of key nutrients, including calcium and protein, while also being lower in sugar.

• You can find ultra-filtered milk at most national grocery chains around the country, and can use it in the same ways you use regular milk.

While the popularity of plant-based milk continues to soar, plenty of Americans remain committed to regular dairy milk. This is often due to taste, nostalgia, and improved nutrition, as cow’s milk has significantly more protein, calcium, and certain micronutrients than most unfortified plant-based counterparts.

But just like the plant-based milk industry, Big Dairy continues to innovate, rolling out new and improved products. While lactose-free milk was the new kid on the block decades ago, ultra-filtered milk is the latest and greatest when it comes to nutritionally-optimized dairy.

Read on to discover what exactly ultra-filtered milk is, what it has to offer, how it differs from regular cow’s milk, ways to use it in the kitchen, and where to buy it.

Meet Our Expert

• Cassandra Padula Burke, RDN, LD, registered dietitian nutritionist, triathlon and running coach, and owner of Catalyst Performance Lab in Maryland

• Alyssa Smolen, MS, RDN, CDN, community and media dietitian

What Is Ultra-Filtered Milk?

The name of this trendy dairy product gives you a little insight into exactly what it is. “Ultra-filtered milk is produced by a filtration process that removes lactose while boosting other nutrients, such as protein and calcium,” says Cassandra Padula Burke, RDN, LD, registered dietitian nutritionist, triathlon and running coach, and owner of Catalyst Performance Lab in Maryland.

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This filtration process is carried out by semi-permeable membranes that allow smaller particles like lactose and water out, while keeping larger molecules like calcium and protein in. Then, some fat (depending on the percent milk being made) and water are often added back in to achieve the perfect texture and mouthfeel. Many times, lactase will also be mixed into the milk at this stage to break down any remaining lactose. Additionally, ultra-filtered milks are (usually) pasteurized and homogenized like most other milks you’d find at the grocery store. What results is a milk with creamier texture, improved nutrition, and no symptom-causing lactose.

Is Ultra-Filtered Milk Healthier Than Regular Milk?

Speaking of improved nutrition, there are plenty of noteworthy benefits that ultra-filtered milk boasts over regular milk.

“The protein content in ultra-filtered milk gets the gold star from me,” says Burke. Alyssa Smolen, MS, RDN, CDN, community and media dietitian, agrees, adding, “Regular milk contains about eight grams of protein per serving, whereas ultra-filtered milk has 13 grams. That five gram difference can be helpful for people trying to add a tiny bit more protein into their diet more easily.” Protein supports the growth, maintenance, and repair of most tissues found throughout the body, from muscle and organs, to hair, skin, and nails.

However, for those watching their carbohydrate intake, ultra-filtered milk is also a step above regular. “It contains nearly half the sugar of regular milk,” says Burke. This is primarily due to the lactose removal that occurs in the filtration process. Regular two percent milk contains 12 grams of total carbohydrates per cup, whereas a two percent ultra-filtered milk boasts only six grams. This can help people with metabolic disorders, like type 2 diabetes, better manage their blood sugars.

“Ultra-filtered milk also packs in more calcium per serving than regular milk, which may support bone health,” Burke adds. Regular milk contains around 300 milligrams (mg) of the mineral, while ultra-filtered milk offers 380 mg. Calcium is also an important electrolyte in the body that aids in hydration and healthy heart rhythms.

Both milks also include similar amounts of micronutrients like B vitamins, vitamin A, phosphorus, zinc, and selenium, which combine to support bone, metabolic, eye, and immune health. They may contain bone and immune-boosting vitamin D, too, if fortified.

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“The filtration process removes most of the lactose, making it a good option for people who have trouble digesting regular milk,” Burke adds. But this doesn’t mean that it’s an ideal option for everyone. “If someone is allergic to milk [or the proteins found in milk], this is not a safe option for them,” explains Smolen.

Long story short: ultra-filtered milk is generally a healthier option than regular dairy milk.

What Is the Difference Between Filtered and Ultra-Filtered Milk?

While the “ultra-filtered” descriptor in this milk’s title may lead you to believe that there is such a thing as “filtered milk” that you can find in the dairy aisle, this isn’t actually the case.

Lactose-free milk that hasn’t been ultra-filtered may go through some sort of filtration process to remove lactose, but not in such a way that would boost its protein or calcium content. Otherwise, all milk found in grocery stores goes through a standard filtration procedure to remove any unwanted particles from the milking process.

How to Use Ultra-Filtered Milk

Although it has a creamier texture than regular milk, ultra-filtered milk can be used in all the same ways.

“You can use ultra-filtered milk exactly like regular milk, such as in smoothies, scrambled eggs, cereal, or homemade yogurt. The chocolate version makes a tasty post-workout recovery drink,” says Burke. Though some say the flavor of ultra-filtered milk is slightly sweeter than regular milk, both sweet and savory dishes like baked goods, quiches, soups, mac and cheese, and barista-level coffee drinks are absolutely delicious with the inclusion of this niche product.

Where to Buy Ultra-Filtered Milk

Most large-chain national grocery stores usually carry at least one variety of ultra-filtered milk. Fairlife, Organic Valley, and Kroger all produce widely-available varieties.

One thing to note about ultra-filtered milk, however, is its price. “Due to the processing of ultra-filtered milk, it tends to cost more than regular milk,” says Smolen. “It costs about the same as organic milk, but is more than twice the cost of regular milk. At my local grocery store, two percent ultra-filtered milk runs about nine cents per ounce, compared to eight cents for organic, and four cents for regular two percent,” adds Burke.

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But when it comes to added value, ultra-filtered milk not only has boosted nutrition, but actually a longer shelf-life than regular milk. “It also lasts longer than regular milk, up to 45 days compared to about 17 to 24 days for regular milk, due to the removal of more bacteria during the filtration process. That longer shelf life makes it a great option if you don’t go through milk quickly,” says Burke.

Read the original article on Real Simple