by Go back for a few decades and there were only boxes with green, blue or red milk that you would find fridge doors in Great Britain. It was an easier time. Well, although we drink half as much milk as 50 years ago, the diversity offered has grown.
The modest cow’s milk is handed over by one of three British, the more trendy soy, almond, oat or coconut options prefer, probably due to the conviction that it is better for your health or planet (although you cost the price twice as far, it is certainly not for the benefit of your wallet).
However, a new report by government’s nutritionists shows that people who drink vegan milk alternatives could consume more additional sugar, which points out that these products are not “nutritiously equivalent”. In particular, children under the age of five they drink could be exposed to the risk of a “inadequate” recording of some micronutrients because the scientists warn.
In the meantime, the minimally processed cow’s milk seem to shift the health-helo back to the minimally processed cow’s milk. But how good is it for our health?
The health benefits of cow’s milk
1. It is full of protein and calcium
Milk is a high -quality protein source, says nutritionist Rob Hobson. Each 200 ml glass contains about 7 grams of protein that contribute to the 45g and 56 g that the average woman and the man need per day.
Each glass also delivers 130 milligrams of calcium (at the same time around a third of its daily requirements). The mineral supports healthy bones, teeth and muscles.
2. It is a great source of B12
A glass of milk contains almost all of our daily vitamin B12 needs (it offers 1.3 micrograms (μg) and adults 1.5 μg per day). We need enough B12 so that the body produces red blood cells, keep the nervous system healthy and release energy from food.
This nutrient support for bone health, muscle function and energy generation, which makes milk to an advantageous addition to a balanced diet, says Hobson.
3. Serotonin increases
Cow milk can protect against fear and depression, according to the investigations. A study in which the rates of mental illnesses were monitored in more than 350,000 people in Great Britain showed that those who drank semi -kimming cow’s milk were 12 percent less depressed and 10 percent less likely than people who drink vegetable milk.
The reason for these results could be that cow’s milk is rich in calcium and tryptophan, which helps with the mood regulation and the health of the brain, says Hobson.
The fatty acids in semi -kimmed milk can protect the brain, which could play a role in reducing the risk of depression and anxiety, Hobson states. “Milks on a plant -based basis such as oat milk are often missing, unless they are enriched, which can partially explain the results,” he says.
“It is important to note that this study shows a connection rather than a cause,” notes Hobson. “For those who choose Milks on a herbal basis, the selection of fortified versions and the guarantee of a diet that is rich in calcium, vitamin D and healthy fats from other sources are.”
4. It helps to lower your colon cancer risk
Daily drinking cow’s milk can reduce the risk of colon cancer by 17 percent, according to the investigations. Scientists found that it was necessary to recognize the effect that an additional 300 mg calcium per day corresponds to a large glass of milk.
The protective effect of milk can be due to calcium binding to cancer -producing compounds in the intestine such as bile acids and free fatty acids, which reduces their potential to damage the colon mucosa, explains Hobson.
Calcium can also support healthy cell division and reduce inflammation in the large intestine, which both are important factors in cancer prevention.
“Milk also provides other nutrients such as protein that support the entire repair processes of intestinal health and cellular,” says Hobson.
While milk seems to protect against colon cancer, it is also important to consume a fiber -rich diet, limit the consumption of processed meat, reduce, train and smoke alcohol consumption in order to reduce the risk of cancer, explains Hobson. “Milk can be part of a healthy diet, but your advantages work best in addition to these other preventive measures,” he adds.
What are the healthiest types of cow’s milk for sale?
“The choice between mobge, half-kimmed and whole milk largely depends on personal flavors and health goals,” says Hobson. Some people prefer the more creamy texture of whole milk, while others prefer the lighter feeling of half -kim or outdated varieties, he states.
Not surprisingly, full milk is the most calorie and meading milk with 132 calories and 7.4 g fat per 200 ml. However, it has a slightly higher mirror of fat -soluble vitamins such as A, although lower milks are usually strengthened to add them again, explains Hobson.
According to Ian Givens, professor of nutrition of the food chain at the University of Reading, half -kim milk in the UK is the most popular option that has been selected by around 80 percent of people. It has 100 calories and 3.6 g fat per glass.
Skimmed is the option for the low -calorie option (74) and fat (0.6 g). In the UK, however, “very little” skimmed milk is bought, says Prof. Givens.
Semi-chimmed and lean milk may be a better choice if you want to manage your weight or want to observe your cholesterol levels.
Although research shows that full fat milk products increase the mirrors for the cholesterol of the lipoprotein with high density (HDL) and may be able to balance the higher saturated fat content, it adds.
What about filtered, brand, organic and local milk?
Filtered cow’s milk like Cravendale does not offer a significant nutritional value compared to normal milk, although it may stay in the fridge for a little longer (about seven days after opening the usual five days for normal milk), says Hobson.
Regardless of whether you assume the milk for Pricer brands instead of choosing a cheaper supermarket box, no influence on your health. “I think this is more of a focus on origin, taste or production methods,” says Hobson. “The differences in nutrition are minimal unless the milk is attached.”
According to Hobson, however, the organic milk can be worth the additional pennies. “It often contains higher mirrors of omega-3 fatty acids and antioxidants such as vitamin E, thanks to the cows lined with pastures or the diet of a natural grass diet that is an essential part of organic agricultural practices,” he explains.
However, Prof. Givens says that the organic milk is not true, compared to standard milk does not contain enough additional nutrients to influence our general health. “The effects that this has on the inclusion of the whole diet is very small and is unlikely that it will be a health advantage,” he says.
It has also increased an increase in the purchase of milk from local farms. This is a great way to support a local farm and the milk can be fresher.
In addition, some farms do not sell pasteurized (raw) milk directly to the public, which means that it goes directly from the cow to the bottle and has not been treated with heat to kill harmful bacteria.
The agency of the food standards warns that this milk can contain bacteria that should not drink food poisoning and groups in need of protection such as the more than 65, pregnant women and children.
What alternatives to cow’s milk are the healthiest?
1. soy
Soy is the healthiest milk -free milk, says Hobson. “It is closest to the cow’s milk in protein and often attached with calcium and vitamins. Search for brands without additives such as plenary.”
Each glass soy milk has 66 calories (34 less than semi -kimming), a sixth of the fat (0.6 g) and almost as much protein (6.6 g, compared to 7 g in cow milk).
The protein content of milk is important, especially for children who may not get enough if they drink milks on a plant -based basis, says Prof. Givens. “The exception are soy products. So I would second after the milk.”
2. oats
Compared to soy milk, oat milk contains much less protein (2.2 g per 200 ml) and more calories (120 per glass), although it has a little more fiber (1.2 g).
It is usually enriched with nutrients to correspond to the calcium and vitamin B12 levels in cow’s milk, Hobson states.
However, studies show that the vitamins and minerals that are added in plant milk are not absorbed by the body in the same way as they naturally occur, Prof. Givens states.
3. Almond
“Almond milk is both calories and protein low,” notes Hobson. Each glass has only 30 calories, a third of the crowd in half -kim and only 2.2 g fat. However, it has less than 1 g of protein per serving.
“As with other milk -based milk on a vegetable basis, you choose brands that are attached to ensure that you receive enough nutrients,” he recommends.
4. Coconut
Coconut milk is another low -calorie milk with only 40 calories per cup and has the lowest fat content of other milk, apart from Skimms. However, it also has the lowest amount of protein with only 0.2 g per portion, which is the least healthy option, says Hobson.
Faqs
Is it good to drink milk every day?
“There is absolutely nothing to complain that milk drinks every day – many people already do it, whether it is a muesli, porridge or a splash in tea and coffee,” says Hobson.
There is no strict rule about how much milk is to drink, but it is a good idea to strive for three portions of calcium food per day. Milk can count for one of them, while yoghurt and cheese can make up the other two.
Which milk is best for bones?
“All types of milk contain protein and calcium that are essential for bone health,” says Hobson. If you buy milk on a vegetable basis, make sure that it is enriched with calcium and vitamin D to support bone health, he adds.
“In theory, reduced -fat milk (such as overwhelmed and half -kim) should contain more calcium and magnesium,” says Prof. Givens. “But the difference is so small that it makes no difference.”
Should adults stop drinking milk?
Milk is valuable for both adults and children, says Hobson. “It helps ensure that you get enough calcium to support bone growth and maintenance,” he says.
Drinking 200 ml per day is a good starting point for adults because it offers essential vitamins and minerals, adds Prof. Givens.
Does the heating milk make a difference?
“The heating of milk slightly reduces the vitamin content,” explains Hobson. This applies particularly to heat -sensitive vitamins such as B12, he says.
“However, the protein, the calcium and most other nutrients remain intact, which makes it perfectly fine for lattes, porridge or cooking.”
