Is Low-Fat Milk Really Full of Sugar? Lets Break Down the Dairy Debate

You might’ve heard the rumour: “Low-fat milk is full of sugar!” But is there actually any truth to it?

Let’s clear it up—because this is one myth I see causing a lot of unnecessary confusion.

🥛 The truth about sugar in milk

Milk naturally contains lactose, a type of sugar found in dairy. So yes, milk has sugar—but no, no one is sneaking extra sugar into low-fat milk.

When fat is removed from milk, the proportions of the remaining nutrients—carbohydrates (including lactose) and protein—increase relative to the total volume. So it looks like there’s more sugar, but:

The actual amount of sugar stays the same. You're just seeing a higher percentage because there’s less fat to balance it out.

Same sugar, different proportions: This pie chart shows how removing fat from milk changes the percentages of protein and carbs (including lactose), not the amount of sugar itself.

So which milk should you choose?

That depends on your goals and what the rest of your diet looks like.

If your goal is weight loss:

Skim milk may be helpful—it’s lower in calories, so it can reduce your overall intake.

But, if you find yourself constantly hungry or snacking:

Full cream milk might be the better choice. The higher fat content can help you feel fuller for longer, which may curb between-meal munching.

Want something in between?

Light milk is a great middle ground—less fat than full cream, but with more staying power than skim. It works well for many of my clients who want balance without extremes.

Bottom line:

• Low-fat milk isn’t “full of sugar”—that’s just a labelling quirk, not a nutrition trap.

• Choose the milk that suits your goals, your appetite, and your lifestyle.

• And remember: nutrition isn’t about finding the “perfect” option—it’s about finding what works for you.