What Milk is Best?

Over the next few days we will be sharing some information about milk and dairy alternatives.  Check out the information below regarding cow's milk and goat's milk and check back in tomorrow for some interesting alternatives to dairy.

Guest Post by Catherine Von Hatten

I’ve always been a skim milk drinker. Recently, a friend commented that she thought our bodies could absorb the calcium in milk better when the milk had a higher fat content. That got me interested in finding out a little bit more about milk and how to decide what is best to drink.

Women in particular need milk’s bone builders: calcium, potassium, vitamins A and D. While we don’t really need milk per se, the older we get, the more we need its nutrients. Here is what I discovered about the nutrition in various kinds of milk and stayed tuned tomorrow for how you can get the nutrients you need from other sources should you have an allergy or intolerance to cow’s milk.

Cow’s Milk

The Basics:

Cow’s milk provides one of the best sources of calcium with 300 mg in every 8oz. serving. All cow’s milk is fortified with Vitamin D which the body needs to absorb calcium. Milk also contains potassium and phosphorous, which helps build strong bones and teeth. If you are counting calories, skim milk and 1% milk have the same nutrients as 2% and whole milk without the fat and calories. Skim milk actually has a bit more calcium and the enhanced skim milks have more protein. 

The Pros:

Research shows ingredients in low-fat cow’s milk may help to reduce the risk of osteoporosis, colon cancer, and type 2 diabetes. A recent two-year study revealed those who consumed a high amount of milk products lowered their risk of high blood pressure by 50%.

The Cons:

Some people get diarrhea, bloating and gas from cow’s milk. Commonly referred to as a lactose intolerance, they lack an enzyme necessary to digest lactose, a type of sugar found in milk and other dairy products. Lactose-free milk contains this enzyme in the milk and may help some to enjoy milk without digestive upset.

Full-fat cow’s milk is higher in saturated fat, so many studies recommend those at risk for heart disease or diabetes avoid it or drink it in small amounts. However, many nutritionists suggest that milk is not really a high-fat food (usually over 20% fat content is considered to be high fat). The verdict is out on whether the fat in milk helps the body absorb the nutrients…some studies have shown that it does, while others have shown it to interfere with absorption.

Nutritional Facts:

Whole Milk, 1 cup

Calories: 147

Total fat: 8.1 g (4.6 g sat fat)

Cholesterol: 24 mg

Carbs: 19.9 g

Sugars: 12.9 g

Protein: 7.9 g

Calcium: 276.1 mg (30% of Daily Value)

Potassium: 349 mg (10% DV)

Skim Milk, 1 Cup

Calories: 86

Total fat: 0 g (0 g sat fat)

Cholesterol: 5 mg

Carbs: 12 g

Sugars: 12 g

Protein: 8 g

Calcium: 504 mg (50% of Daily Value)

Potassium: 410 mg (12% DV)

Goat’s Milk

The Basics

This milk, from goats, is gaining popularity in the U.S., but it’s a staple in the rest of the world. In this country, it’s most often consumed as a cheese. It tastes slightly sweet and sometimes has an offensive odor that puts people off.

The Pros

Goat’s milk has even more calcium than Whole cow’s milk and more tryptophan, an essential amino acid that helps the body process protein. Goat’s milk provides 9% of the recommended daily amount of Vitamin A and 5% of Vitamin C. Goat's milk is high in phosphorus, zinc, essential fatty acids and contains as much potassium, magnesium, and iron as cow's milk. A University of Granada study showed drinking goat's milk regularly may help to reduce cholesterol levels, and support those with iron deficiency anemia, since it helps to regenerate hemoglobin.

The Cons

Some people find goat's milk tastes unpleasant and it isn't suitable for vegans. Goat’s milk does have lactose, so it may have the same problems as cow’s milk for those with lactose intolerance, although the proteins are different so some people can digest it more easily. It is also higher in saturated fat than cow’s milk.

Nutritional Facts:

Goat’s Milk (plain, 1 cup)

Calories: 169

Total fat: 10 g (6.5 g sat fat)

Cholesterol: 27 mg

Carbs: 11 g

Sugar: 11 g

Protein: 9 g

Calcium: 327.4 mg (32.7% DV)

Potassium: 498.4 mg (14% DV)

 

Do you drink cow's milk?  We would love to hear you comments and insights below!
 
Want to read more? All of these sites provided background for this post and have additional information for those interested in reading further.

http://www.dailymail.co.uk/health/article-2114101/Whole-milk-healthier-skimmed-baked-potatoes-make-fat--Why-thought-knew-healthy-food-wrong.html#ixzz1wwwRC2L0

today.msnbc.msn.com/id/.../ns/.../skim-soy-more-which-milk-best/

www.lifescript.com/health/.../whats_the_best_milk_for_you.aspx

www.shape.com/healthy-eating/healthy-drinks-find-best-milk-you

www.couriermail.com.au/...milk-is-best-for-you/story-fn8wa7yw- ..

www.bodyandsoul.com.au › Food › Nutrition

www.dailymail.co.uk/.../Whole-milk-healthier

skinnychef.com/blog/2-percent-or-skim-milk