Introduction
Cow's milk is the most commonly available commercial milk globally and tends to offer excellent nutritional benefits for all those individuals who are not allergic to lactose or other dairy-based products. This article describes the nutrition content, allergies, and best ways to consume milk.
What Are the Health Benefits of Cow Milk?
In global health diets, milk is one of the richest calcium sources with whole milk usually having 150 whooping calories per single cup. Milk is also an essential source of vitamin D and protein that aids in muscle synthesis in the body. According to the US Department of Agriculture (USDA), milk and milk-based dairy products are majorly responsible for contributing to daily systemic health and immunity. Cow’s milk is rich in calcium and micronutrients, vitamins are consumed worldwide by almost all healthy individuals. It also boosts bone and muscle health because of the casein and whey proteins. Dairy and milk consumption during childhood and adolescence have been linked to reduced osteoporosis (a medical condition that leads to a decrease in bone density) risk later in life. Research studies have demonstrated that it helps sustain a healthy weight, improves physical endurance and resistance along with improving the muscle mass
What Are the Nutritional Values of Milk and Its Varieties?
Following are the nutritional value of milk and milk products classified based on varieties
1. Whole Milk Nutrition:
- Calcium: 0.01079 ounces (oz).
- Total Fats: 0.2811 ounces.
- Saturated Fats: 0.1633 ounces.
- Unsaturated Fats: 0.0698 ounces.
- Cholesterol: 0.0010547 ounces.
- Calories: 152 kilocalories (kcal).
2. Nonfat (Skim) Milk Nutrition:
- Calories: 83.6 kilocalories.
- Calcium: 0.011464 ounces.
- Total Fats: 0.006948 ounces.
- Saturated Fats: 0.004268 ounces.
- Unsaturated Fats: 0.0020106158 ounces.
- Cholesterol: 0.0002603 ounces.
3. One Percent (Low-Fat) Milk Nutrition:
- Calcium: 0.0109349 ounces.
- Total Fats: 0.08254 ounces.
- Saturated Fats: 0.04938 ounces.
- Unsaturated Fats: 0.02102 ounces.
- Cholesterol: 0.0004338 ounces.
- Calories: 106 kilocalories.
4. Two Percent (Reduced-Fat) Milk Nutrition:
- Calcium: 0.0108997 ounces.
- Total Fats: 0.1643767ounces.
- Saturated Fats: 0.09594 ounces.
- Unsaturated Fats: 0.039577 ounces.
- Cholesterol: 0.0006913 ounces.
- Calories: 122 kilocalories.
Milk is a great proteinaceous source yielding nearly 0.2871301 ounces per cup. Milk proteins contain nearly nine essential amino acids that are needed for human body metabolism. While 82 percent of protein in milk is casein, the remaining 18 percent is whey protein. These proteins are separated when milk coagulates in the process of making cheese. The protein isolates of milk are also used in manufacturing various food products. Individuals allergic to dairy products should also look for ‘casein’ and ‘ whey’ protein on food labels for they can be a source of allergy to them. Apart from calcium, good amounts of phosphorus, vitamin D, riboflavin, vitamin B12, selenium, zinc, and thiamine are obtained through milk contributing to the daily dietary value needed for an individual. Additionally, milk in many developed countries like the United States is fortified with vitamin D. While whole milk has the most calories, nonfat milk has the least calorie amount, making it a really good protein source for all individuals who follow a reduced-calorie diet.
Despite the carbohydrate content of cow's milk, the glycemic index and glycemic load remain very low and are suited for almost all individuals who do not have any dairy allergies or are on any systemic medications. Nearly half the fat content in cow's milk is saturated fat only, the remaining quarter of the fat in milk is monounsaturated healthy fat. A minor amount is also derived from polyunsaturated cardioprotective fats. Milk is particularly a good source of omega-3 fatty acids that are essential to cardiovascular health. Also, an important fact to note is that be it the mother's breast milk or the commercial infant formula, both contain essential fatty acids that newborn babies and infants up to one to two years usually need as a daily requirement. This is the reason why infants under one year should not be given cow's milk instead the mother's breast milk offers them the best nutrition.
Are There Added Sugars in Commercial Milk Products?
The reduced and nonfat versions of cow's milk are a source of lean protein while the essential mineral calcium is a major component of it. Lactose is responsible for providing nearly all of the carbohydrates present in plain milk. Some of the milk products that can be commercially purchased may have more added sugar content. Cut down on added sugars or reduce the daily intake of sweetened dairy products to stop consuming extra calories. One can choose fresh cow's milk. Any flavored commercial milk product such as chocolate, strawberry-flavored, and even ice milk also has nearly around 0.35274 to 0.634931 ounces of added sugar in a single serving.
What Are the Signs and Symptoms of Milk Allergies?
A milk allergy is capable of causing several clinical symptoms such as skin reactions or hives, gastric discomfort, and in severe reactions or cases can lead to respiratory difficulties or airway problems and anaphylaxis as well. Individuals with milk allergies and lactose intolerance should be careful to avoid all milk-based foods.
Research studies may usually vary significantly on this fact, however, worldwide nutrition-based evidence demonstrates that milk allergy only affects up to three percent of all children or young adults. Most of these individuals who are allergic to milk tend to outgrow this allergy by adulthood usually. Consultation with a nutritionist or healthcare provider is essential.
Who Should Avoid Milk?
Individuals who suffer from lactose intolerance should consult their doctor or a registered dietitian or nutritionist about tips to manage the lactose sensitivity that may impact them through milk-based dairy products. The nutritionist or physician may also recommend avoiding the intake of certain drugs with milk or consuming too much calcium (especially in supplement forms) if an individual is on other systemic drugs or medicines. Calcium is known to commonly interfere with the absorption of the following drugs that have Salicylates, Bisphosphonates, Tetracyclines, thyroid-based hormones, Fluoroquinolones, Sotalol, and others.
What Are the Best Ways to Consume Milk?
Milk can be best enjoyed as a nutritious calcium-rich beverage on its own in a hot or cold form. One can also consume hot and cold drinks that use milk like coffee, tea, and cocoa, or use it in regular smoothies. Milk can be used as a base for making gravy or sauces. Remember to avoid adding any strong acidic flavors to a milk emulsion. For example, combining or adding acidic substances like wine, tomatoes, or lemon juice can cause the denaturation of the milk protein, casein.
In most recipes around the globe, the widely used variety of milk for a healthy purpose is reduced or non-fat milk instead of high-fat milk. Using high-fat milk can increase the daily fat intake, so it is best if one opts for reduced or nonfat milk instead. Keep milk always refrigerated at an ideal temperature of around 38 to 40 degrees. As long as the milk smells good, it is good enough or still safe to consume.
Conclusion:
Milk is the most beneficial dietary form of calcium, protein as well as vitamin D that contributes to systemic health and strong bones as well as maintaining muscle health. It is best to opt for low-fat milk and dairy products that do not have added sugar is sweeteners in them.
