Milk is an essential part of a balanced diet. It is the source of essential nutrients such as calcium, protein, and vitamin D. It extends immense health benefits for the bones, brain, and heart. The rich sources of milk and milk products include cows, sheep, camels, goats, and others. Some of the "Dairy Substitutes" available in the market include soymilk, almond milk, flax milk, coconut milk, and hemp milk. However, milk can aggravate allergies and intolerances to lactose. Anaphylactic shock from a milk allergy aggravation can be fatal. Let’s discuss different types of milk along with their nutrient values.
Whole Milk/ Full Cream Milk
Whole milk or Full Cream Milk is the one from which the cream has not been removed. It contains more than 3.5 of fat; it is highly nutritious and provides the essential nutrients required for growth and development. It is rich in Vitamin D, A, B1, Calcium, Phosphorous and Riboflavin. Full cream milk is recommended for children, teenagers, body builders, pregnant women and lactating mothers.
Skimmed Milk is formed when all the cream is removed from whole milk. It contains 0.1% fat and is loaded with proteins, calcium, phosphorous, Vitamin D and A. Although skimmed milk has fewer calories than whole milk, it provides the same amount of protein, vitamins and minerals. It is fortified with Vitamin A and D. Skimmed milk decreases the risk of Osteoporosis and Obesity. It aids in maintaining ideal body weight by assisting in weight loss coupled with reducing the risk of heart disease and maintaining lean muscle mass.
Toned milk which is high in protein, low in fat, and free of unnecessary additives is a healthier dairy drink option. Toned milk is nothing more than a modified version of a cow’s Milk, but nutritious than cow milk. On the other hand, flavoured milks that contain as much sugar as a can of soda are not.
Benefits of Toned Milk
With scientific advancement, the milk is treated in factories to remain fresh for longer, fat-free, lactose-free, fortified with added omega-3s, hormone free, organic, among other options. Calcium has many functions in our body, its principal job being to develop and maintain healthy bones and teeth. Choline is known as a "vitamin-B like factor" and is an important nutrient that helps with sleep, muscle movement, learning, and memory. Vitamin D is essential for the formation, growth, and repair of bones and also plays a role in calcium absorption and immune function. Due to the presence of vitamin D and calcium in it, milk and milk products such as yogurt are useful in helping to prevent osteoporosis. Dairy products have a higher amount of glutathione, a powerful antioxidant benefitting our brain.
If one has a dairy intolerance resulting in making him feel bloated, have digestive distress, then its best to avoid milk. Remember that if you maintain an overall well-planned diet, cutting dairy is not going to result in any nutrient deficiencies. Each person needs to make their own informed decision to follow a healthy diet. We suggest you consult a registered dietician who can help you make the right decision.