different types of milk and their benefits

Milk is a nutrient-rich liquid produced by the mammary glands of mammals, including humans. Dairy milk, primarily consumed by humans, comes from various animals such as cows, goats, buffalo, and sheep. Human breast milk is crucial for infants, providing essential nutrients for growth and development. For thousands of years, humans have consumed dairy milk, with cow’s milk being the most common in the U.S.

Types of Milk

UHT Milk

UHT, or ultrahigh temperature milk, is heated to 130-140°C for 3-5 seconds, killing germs and making it shelf-stable without refrigeration until opened. UHT milk’s nutritional profile is similar to regular milk, though it may have slightly fewer vitamins and minerals.

Powdered Milk

Powdered milk, or dry milk, is milk with all liquid removed, making it shelf-stable. Reconstitute it with water as per instructions for use like regular milk.

Buttermilk

Buttermilk is made by fermenting regular milk with a bacterial culture, enhancing its flavor, aroma, body, and acidity.

Flavored Milk

Flavored milk is regular cow’s milk with added flavors and sweeteners, available in various flavors like chocolate and strawberry.

Condensed Milk

Condensed milk has reduced water content and added sugar, primarily used in baking.

Evaporated Milk

Evaporated milk has about half its water removed, usually without added sugar, used in various recipes for its rich texture.

Nondairy Milk Options

For those avoiding cow’s milk, alternatives include almond, oat, cashew, coconut, rice, hemp, and soy milk, available in sweetened, unsweetened, flavored, and unflavored varieties.

Milk Benefits

Protein for Overall Health

Protein, the body’s building block, is essential for organs, tissues, bones, muscles, skin, and hair. The National Academy of Medicine suggests 7 grams of protein per 20 pounds of body weight. For example, a 140-pound person needs about 50 grams of protein daily. One cup of 1% milk provides about 8 grams of protein, making it a good source.

Calcium for Strong Bones and Teeth

Calcium is vital for bones and teeth, blood clotting, muscle contraction, heart rate regulation, and nerve signaling. The Recommended Dietary Allowance (RDA) for calcium varies by age and sex. For instance, adults aged 19-50 need 1,000 milligrams per day. One cup of 1% milk contains about 305 milligrams of calcium.

Benefits of Drinking Milk Daily

A 2021 study suggests that one cup of nonfat milk daily can be part of a healthy diet, potentially reducing risks of cardiovascular disease, stroke, high blood pressure, colorectal cancer, metabolic syndrome, obesity, and osteoporosis. However, it may increase the risk of prostate cancer, Parkinson’s disease, acne, and iron-deficiency anemia in infants.

Benefits of Drinking Milk at Night

Milk contains tryptophan, aiding the production of serotonin and melatonin, brain chemicals that promote relaxation and sleep. A warm glass of milk with honey can help improve sleep quality.

Milk Nutrition

Milk’s nutritional content varies with cow breed and diet but generally includes:

• Potassium
• Calcium
• Phosphorus
• Sodium
• Magnesium
• Vitamin B2 (riboflavin)
• Vitamin A
• Vitamin D (fortified)
• Choline
• Vitamin B12

Nutrients per Serving

One cup of whole milk (3.25% milk fat) contains:

• Calories: 149
• Protein: 8 grams
• Fat: 8 grams
• Carbohydrates: 12 grams
• Sugar (lactose): 12 grams
• Fiber: 0 grams

Fat Content in Milk

Milk’s fat content varies by type:

• Whole milk: 8 grams
• 2% (reduced fat) milk: 5 grams
• 1% (low-fat) milk: 2 grams
• Skim (nonfat) milk: 0.2 grams

Potential Drawbacks of Drinking Milk

For Infants

Cow’s milk is unsuitable for children under 12 months due to potential gut bleeding and excessive protein for immature kidneys.

Fat Content and Heart Disease

The American Heart Association recommends low-fat or fat-free dairy to minimize heart disease risk from saturated fat and cholesterol found in dairy products.

Bone Density and Fractures

While dairy can increase bone mineral density, it doesn’t necessarily prevent fractures. Bone health requires a balance of nutrients, including calcium, vitamin D, and vitamin K, along with lifestyle factors like exercise.

Cancer Risks

Dairy’s fat and hormones may raise the risk of certain cancers, such as prostate and breast cancer. Conversely, dairy’s calcium and vitamin D may help prevent breast and colorectal cancers.

Raw Milk Risks

Raw milk, unpasteurized to kill harmful germs, poses a health risk, especially to vulnerable groups like children, older adults, pregnant individuals, and immunocompromised people.

Lactose Intolerance

Lactose intolerance results from insufficient lactase enzyme to digest lactose, causing symptoms like gas, bloating, and diarrhea. It’s more common among people of Asian, African, Mexican, or Native American descent.

Environmental Impact

Livestock farming, particularly dairy, significantly impacts the environment through water contamination, air pollution, antibiotic resistance, and greenhouse gas emissions. Dairy farming contributes about 3% of global human-induced greenhouse gas emissions.

Milk Products

Milk is an ingredient in various products, including:

• Condensed, evaporated, and powdered milk, whey protein
• Butter and ghee
• Cream
• Fermented products like yogurt, creme fraiche, buttermilk, kefir
• Cheeses
• Frozen products like ice milk, ice cream, gelato, frozen yogurt

Where to Buy Milk

Milk and nondairy alternatives are available in most grocery and convenience stores. Local farmers often sell milk at farmers’ markets, and online grocery websites offer additional options.

How to Use Milk

Incorporate milk into your diet by drinking it cold or warm, or adding it to recipes. Suggestions include:

• Milk Tea: Brew tea in milk or add milk to brewed tea. Popular versions include Thai tea, boba milk tea, and masala chai.
• Substituting Milk for Water: Use milk instead of water in recipes to increase protein content and richness, like in oatmeal or soups.
• Replacing Cream with Milk: Cut fat by using milk instead of cream. Thicken with cornstarch or use buttermilk or evaporated milk as substitutes.

How to Store Milk

Refrigerate milk below 40°F to prevent germ growth. Properly stored milk lasts about 7 days. Signs of spoilage include a sour smell, yellowish color, and separation into lumps and watery liquid.

Takeaways

Fortified milk is a valuable source of calcium, vitamin D, and protein. These benefits are also found in various dairy products and some fortified nondairy substitutes. Check labels for added sugars and flavors before purchasing

A Quick Review

Milk is a nutrient-rich liquid produced by mammals. It’s rich in protein, calcium, and vitamins, making it essential for strong bones, teeth, and overall health. Various types of milk include UHT, powdered, buttermilk, and nondairy options like almond and soy. Consuming milk daily can reduce the risk of cardiovascular diseases and aid in better sleep due to its tryptophan content

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