Yahoo Lifestyle What’s in Your Milk?
It’s a staple for many of us. We pour it in our cereal, team it with tea or use it in baking. But should you go full-fat or low-fat? Or homogenised, pasteurised or unpasteurised? What about almond, oat or soy milk?
While the answer depends on your individual requirements, it’s hard to beat milk straight from the source.
“Look for milk as unprocessed and close to nature as possible. If you can find milk in a glass bottle instead of plastic that is preferable, too,” says naturopath Emma Sutherland. “In my opinion, it’s best to go for organic full-fat cow’s milk.”
In terms of nutritional value, full-cream milk provides bone-building calcium and phosphorus, quality protein, carbohydrate and B vitamins as well as the fat-soluble vitamins A and D. “Along with oily fish and margarine, full cream milk is one of the few food sources for Vitamin D which we usually get from sunlight on our skin,” says nutritionist Catherine Saxelby.
If you’re watching your weight, reduced fat milk, often labelled as ‘low-fat’, may seem like a better option, but the vitamin A and D levels are lower than full cream milk as the natural vitamins are removed when the fat is removed.
Is cow’s milk really for everyone?
While it’s touted as a necessary part of our diets, cow’s milk is not essential for survival and calcium can be found in other food sources. Plus, if you’ve never really questioned your milk and often experience bloating, gas, abdominal discomfort or sinus congestion, you may be lactose sensitive. This is where going for a dairy-free milk option could be better for your health.
“Dairy causes congestion and inflammation for a lot of people – the most common condition I see negatively affected by cow’s milk is sinus,” says Sutherland. “If you not sure if you’re lactose sensitive, or intolerant, I advise to completely avoid having cow’s milk for two weeks and reassess your health then.”
Decoding what your milk means
Permeate - A buzzword that is simply a collective term for the natural lactose, vitamin and mineral components which are separated from fresh milk and then put back in to allow processors to regulate the taste, protein and fat content of their milk. Whether you go permeate or permeate-free, it makes absolutely no difference to your health.
Homogenised - Homogenised milk has been treated to disperse the cream layer containing the milk fat throughout the milk. Homogenised milk generally has a longer shelf life than un-homogenised milk, such as organic milk.
Pasteurised - Pasteurisation is a method of heating milk for a short time to kill off bacteria which would cause milk to spoil. Because of the conventional farming methods of extensive antibiotic use and antibiotic resistance, there are concerns about the transmission of disease from animals farmed in this way and therefore their milk needs to be pasteurised.
Unpasteurised milk - Often called raw milk this is unheated milk and can only be founded in some health food shops. The risk of harmful diseases coming through raw milk is questionable.
Other types of milks
Almond milk – This is perfect for those who are intolerant or allergic to cows and soy milk. It contains little to no saturated fat and no cholesterol.
Soy milk – Soy milk is made from unfermented soybeans, water and rice syrup. Soy contains compounds called isoflavones which negatively impact the thyroid gland so it is not recommended for those with a thyroid history or for those people trying to lose weight.
Oat milk - Oat milk is lactose free and low in fat. Oat milk is made from water, oats, sunflower oil and sea salt. It is free of lactose, high in beta glucans which are a soluble fibre that help to lower cholesterol.
Rice milk - Made from filtered water, brown rice syrup and brown rice starch, with the addition of thickening agents such as sunflower or canola oil, this milk alternative is high GI and is not suitable for people trying to lose weight or with insulin resistance or diabetes. Rice milk is an alternative to people who are soy and cow’s milk intolerant as well as vegans.
Goat’s milk – It’s similar to cow’s milk in terms of nutritional value with a slightly higher fat content. If you’re generally allergic to cow’s milk, you will most likely react just as badly to goat’s milk.
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