Types of Milk and Its Health Benefits

Types of Milk and Its Health BenefitsYou cannot digest milk? Fortunately, there are various types of milk: soy, rice, almond, coconut and many others. However, it is difficult to determine the type of milk that will suits you the best.

Statistics show that children drink larger quantities of milk. The older we are, the less we drink it, and we need it more for strengthening and keeping the bones in good condition. The milk contains proteins, calcium, potassium, vitamins A and D.

Cow milk is the most common, the most available and people are used to it. If you are lactose intolerant, cow milk is not good for you. Fortunately, there are various types of milk and you will certainly find a type that suits you.

Cow Milk

One cup of cow milk will satisfy 30% of the daily need for calcium. It is also an excellent source of proteins.

The cow milk is rich in vitamin D, which the body needs in order to absorb calcium, which reduces the risk of various diseases of the skeletal system. This milk also contains potassium and phosphorus which help in the formation of the bones and teeth.

You should choose low-fat milk which has two times less calories than the full-fat milk (about 80 calories per cup, compared to 150 calories) and slightly more calcium.

Those 1% or 2% that you see on the packaging of milk refers to the percentage of fat. Then, how much fat do you get in one glass?

Skim milk – less than 0.5g of fat in a cup

1% milk – about 2g of fat in a cup

2% milk – about 5g of fat in a cup

Full-fat milk – 8g of fat in a cup

Some people get bloating and gas from the cow milk. This is because they lack lactase – the enzyme that helps in the digestion of lactose.

If you are lactose intolerant, it does not mean that you have to give up on cow milk. The milk that does not contain lactose and has increased level of lactase is easier to digest.

However, if you are allergic to milk, these methods will not help you.

– Nutritional Values

One cup of full-fat cow milk contains:

147 calories

Total fat 8.1g

Cholesterol 24mg

Carbohydrates 19.9g

Proteins 7.9g

Calcium 276.1 mg (30% of the recommended daily amount)

Potassium 349mg (10%of the recommended daily amount)

– Nutritional Bonus

Vitamin A – 6% of the recommended daily amount

Vitamin C – 4% of the recommended daily amount

Vitamin D – 25% of the recommended daily amount

Vitamin B1 – 3% of the recommended daily amount

Vitamin B2 – 12% of the recommended daily amount

Vitamin B12 – 18% of the recommended daily amount

Magnesium – 3% of the recommended daily amount

Goat Milk

Goat milk is rarely consumed, the goat cheese is more often consumed. It has a bit of a sweet taste, but some people do not like the smell.

It contains more calcium than the cow milk and more tryptophan – essential fatty acids which help the body in the breakdown of proteins.

However, you should be careful if you are lactose intolerant, because goat milk contains higher levels of lactose than the cow milk. It also contains higher levels of saturated fatty acids.

– Nutritional Values

1 cup of full-fat goat milk contains:

169 calories

Total fats 10g

Cholesterol 27mg

Carbohydrates 11g

Sugars 11g

Proteins 9g

Calcium 327.4mg (32.7% of the recommended daily amount)

Potassium 498.4mg (14% of the recommended daily amount)

– Nutritional Bonus

Vitamin A – 9% of the total recommended amount

Vitamin C – 5% of the recommended daily amount

Soy Milk

It is a popular alternative for the cow milk. It is made of soy beans and water, and it is mixed until you get a white mixture. It comes in various flavors (vanilla, chocolate), it goes well with coffee and it is delicious.

The soy milk is a rich source of proteins and it does not contain saturated fatty acids. Also, the consumption of soy may reduce the risk of heart diseases.

The soy protein can interfere with the absorption of minerals, especially iron. It is not particularly rich in calcium, and therefore you should choose soy milk which is enriched with calcium and vitamin D. It is important to shake the soy milk before you use it, because nutrients can fall to the bottom of the packaging.

– Nutritional Values

1 cup of soy milk contains:

100 calories

Total fats 4g

Carbohydrates 8g

Dietary Fiber 1g

Sugars 6g

Proteins 7g

Calcium 300mg (25% of the recommended daily amount)

Potassium 498 mg% (14% of the recommended daily amount)

– Nutritional Bonus

Vitamin A – 10% of the recommended daily amount

Calcium – 25% of the recommended daily amount

Iron – 1% of the recommended daily amount

Vitamin D – 7% of the recommended daily amount

Vitamin B2 – 20% of the recommended daily amount

Magnesium – 9% of the recommended daily amount

Almond Milk

It is made by soaking almonds which are then mixed, after which the milk is strained. Often, it comes with flavors of chocolate or vanilla. It is an excellent choice for people who are allergic to cow, soy or rice milk. This milk goes very well smoothies, coffee and cakes.

The almond milk is an excellent source of calcium, it does not contain a lot of calories and saturated fatty acids. It is a natural source of vitamin E, a soluble vitamin that has antioxidant properties.

The almond milk is not particularly rich in proteins and B vitamins. Also, you must not drink it if you are allergic to nuts.

– Nutritional Values

1 cup of almond milk contains:

60 calories

Total fats 2.5g

Carbohydrates 8g

Dietary Fiber 1g

Proteins 1g

Calcium 180mg (20% of the recommended daily amount)

– Nutritional Bonus

Vitamin A – 20% of the recommended daily amount

Iron – 2% of the recommended daily value

Vitamin D – 25% of the recommended daily amount

Vitamin E – 50% of the recommended daily amount

Magnesium – 4% of the recommended daily amount

Rice Milk

Often, it comes enriched with vanilla extract. It is good for weight loss. It does not contain saturated fatty acids and it contains 1 to 2 g of unsaturated fatty acids per cup.

The rice milk is not rich in proteins as the cow milk. In one cup it contains only 1g of proteins. Also, the rice itself contains a lot of carbohydrates, and the rice milk contains two times more carbohydrates than the cow milk.

– Nutritional Values

1 cup of rice milk contains:

120 calories

Total fats 2g

Cholesterol 0mg

Carbohydrates 24.8g

Proteins 0.4g

– Nutritional Bonus

Vitamin C – 2% of the recommended daily amount

Iron – 1% of the recommended daily amount

Hemp Milk

This milk could be one of the healthiest alternatives for cow milk. It is completely legal and is made from hemp seeds that do not contain THC (tetrahydrocannabinol), the psychoactive ingredient of the cannabis.

The hemp milk is healthy, it has a high level of calcium and phosphorous, even more than the cow milk. It is also rich in proteins, saturated fatty acids and fibers that are great for your digestive system.

The hemp milk contains alpha linolenic acid which belongs to the group of omega 3 fatty acids and you can find it in flax seeds.

However, the hemp milk has a more intense flavor than the soy or rice milk, so you may not like it.

– Nutritional Values

1 cup of hemp milk contains:

110 calories

Total fats 7g

Carbohydrates 7g

Dietary Fiber 1g

Proteins 5g

Calcium 20mg (2% of the recommended daily amount)

– Nutritional Bonus

Iron – 20% of the recommended daily amount

Oat Milk

It has a sweet flavor. It is great because it does not contain saturated fatty acids. However, it contains high levels of carbohydrates, more than the cow milk. It contains half the proteins of the low fat cow milk.

The oat milk contains few calories and is an excellent choice for people who want to lose weight. You may not like the taste.

– Nutritional Values

1 cup of oat milk contains:

130 calories

Total fats 2.5g

Cholesterol 0mg

Carbohydrates 24g

Dietary Fiber 2g

Sugars 19g

Proteins 4g

Coconut Milk

The coconut meat and juice give the milk a creamy and rich flavor. You can eat it with cereals or you can prepare a smoothie. However, some people do not like the intense and sweet flavor of the coconut milk.

Coconut milk contains calories, and it does not contain a lot of calcium and proteins. If you plan to consume coconut milk, choose a low fat version.

– Nutritional Values

1 cup of coconut milk contains:

467 calories

Total fats 50.5g

Cholesterol 0mg

Carbohydrates 6.6g

Proteins 4.8g

Calcium 42.7mg (4% of the recommended daily amount)

Potassium 521.4mg (14% of the recommended daily amount)

– Nutritional Bonus

Vitamin C – 4% of the recommended daily amount

Vitamin B1 – 3% of the recommended daily amount

Vitamin B3 – 7% of the recommended daily amount

Folic acid – 8% of the recommended daily amount

Magnesium – 26% of the recommended daily amount

Phosphorus – 22% of the recommended daily amount

Zinc – 8% of the recommended daily amount

Copper – 25% of the recommended daily amount

Manganese – 87% of the recommended daily amount

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