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The Incredible Benefits Of Milk You Might Not Know

benefits of milk

Milk is the most widely consumed beverage in the world and it’s an important part of a diet for most individuals. The major source of milk in India is from buffalo, cow and rarely from sheep and goat. It is essentially an emulsion of fat and protein in water, along with dissolved sugar (lactose), minerals, and vitamins. These constituents are present in the milk of all mammals, though their proportions differ from one species to another and within species.

Some Awesome Benefits of Milk 

Most of us might have learned in school that milk is considered as a complete food. It is because of the presence of all the vital nutrients that the body needs for growth, development and sustenance. Mentioned below are a few of the many incredible benefits of milk.

  1. Protection against cancer: Studies suggest that Calcium, Vitamin D (in case of fortified milk) and some other milk compounds are important in protecting against certain types of cancers like colorectal and bladder cancer.
  2. Reducing cardiovascular disease risk: Consumption of low fat milk after adolescence helps in reducing cardiovascular diseases. The presence of Polyunsaturated fatty acids and calcium plays a major role in protection against heart diseases. 
  3. Some studies also show evidence that consumption of milk in required quantities lowers in incidence of Type 2 Diabetes Mellitus.
  4. For bones and teeth: Since time immemorial, this benefit of milk has been very common and well known to all. Apart from Calcium and Protein, it contains various other nutrients like Zinc, Potassium, Vitamin-A and Vitamin-D (if fortified), that help in maintaining bone health. When taken in required amounts since childhood, milk helps in preventing osteoporosis and other bone fractures.
  5. Good source of macro and micro-nutrients: It is a good source of energy, protein and other micronutrients like Magnesium, Selenium, Zinc, Riboflavin (Vitamin-B2), Cyanocobalamin (Vitamin-B12) and Pantothenic acid (Vitamin-B5). Therefore, preventing a lot of micronutrient deficiencies.
  6. Last but not the least, it is an essential component for growth and development and can prevent stunting especially during infancy. Infact, the dietary fat from milk which shows detrimental effects during middle age and elderly, proves to be extremely beneficial during infancy. It helps in preventing undernutrition and malnutrition especially in a population with a low fat intake.

To summarise it all, whole milk is essential for growth and development of infants and children. It is associated with reduced risk of non-communicable diseases like osteoporosis and possibly colorectal cancer and type 2 diabetes. Post adolescence, low fat milk has to be consumed to cut down on the saturated fat intake. Milk and dairy products can represent an important part of a healthy diet, as long as consumption levels are not excessive. However, any diet that exceeds the daily requirements over a period of time can lead to potentially significant health risks.

We hope this article on the benefits of milk helps you. If you are lactose intolerant, you might want to go through this article or consult your doctor, nutritionist or dietitian before consuming milk or dairy products. 

For more information on milk, other foods or nutrition in general, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Is Lactose Free Milk The Same As Dairy Free Milk?

lactose free milk

Many of you must have heard about lactose intolerance. When somebody has this condition, milk falls in the list of “don’t” for them. It is a very common digestive problem where the body is unable to digest lactose, a sugar mainly found in milk & most dairy products. What it means is that your body does not have sufficient amounts of the digestive enzyme ‘Lactase’ to break down milk sugar. Lactose free milk is free of these carbs that cause discomfort while providing all the benefits of regular milk.

What is Lactose Free Milk? 

Lactose free milk is commercially produced in such a way that it is free of lactose. For this, 3 methods are used:

  • Addition of lactase enzyme in the milk which pre digests or breaks lactose into simpler sugars. Thereafter, milk is pasteurized to deactivate lactase to increase milk’s shelf life.
  • Passing milk over lactase which is bound to a carrier. Using this method produces the same effect as above, but the enzyme is not present in the milk.
  • Mechanical removal of lactose through membrane fractionation & other ultrafiltration techniques while preserving normal flavor of milk.

With the first two methods, breakdown of lactose into simpler sugars gives milk a sweeter taste (as perceived by your taste receptors). But ultra-pasteurized milk tastes different (cooked flavor) due to heat applied during preparation. 

What Are the Pros and Cons? 

Now that you know what lactose free milk is, you might be wondering if it is good for you. Some reported benefits include: 

  • Prevents symptoms of lactose intolerance
  • Easy to digest
  • A little sweeter than regular milk
  • Good for bones as calcium & Vit D is the same as before. In fact, some manufacturers fortify it with extra calcium & Vit D
  • Low fat versions are good for heart health
  • Complete protein profile

Despite its benefits, there are also some cons to it:

  • Not suitable for people with dairy allergy
  • Not suitable for vegans
  • Technically it is a processed food as it is treated with heat & chemicals to make it safe for use
  • Sometimes sweeteners may be added by manufacturers
  • Presence of simpler sugars due to breakdown of lactose might increase the glycemic index of the product

Difference Between Lactose Free and Dairy Free Milk 

While these two sound similar, they actually aren’t. Despite being different from regular milk, lactose free milk is prepared from regular cow milk. Basically, it’s an animal product which still has proteins like whey & casein in it after removing lactose. On the other hand, dairy free milk is a plant based product, made using nuts, seeds, grains & legumes. These milk options are very popular among vegans or people with dairy allergy (immune system’s reaction to proteins in milk) to replace regular milk in different recipes. There is a wide array of dairy free alternatives available in the market these days such as rice milk, almond milk, coconut milk, oat milk, flax milk & soy milk.

So the final take away from lactose free vs dairy free is that something dairy free is automatically lactose free but not vice versa. Now that you know the difference, your choice will be dependent on your health and body! We hope this information helps you. If you have any queries, leave them in the comments section below! 

For more information and topics like these, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Almond Milk! Cheers to Good Health!

In recent months, you must have come across the term Almond Milk either in some recipes or even cooking shows. Ever wondered what it is or how it is made? Surely, it isn’t the already famous “Badam Milk” that we’re used to but something totally different from that! 

Almond Milk, in its essence, is an inexpensive, healthy alternative to conventional dairy that you can easily make at home. It is great for those who cannot or choose not to drink cow’s milk. It is made by grinding almonds, mixing them with water and filtering the mixture to create a product that looks a lot like milk and has a nutty flavour. 

Homemade Almond Milk Recipe 

  1. Soak 1 cup of almonds for up to 2 days 
  2. Drain and rinse the almonds 
  3. Blend almonds with 2 cups of water
  4. Line a glass measuring cup with cheesecloth or a nut bag 
  5. Pour the blended almonds in 
  6. Squeeze and press to extract about 2 cups of milk
  7. Refrigerate and use within 2 days 

Nutritional Value

Serving: 1/2 cup | Calories: 34kcal | Carbohydrates: 1.9g | Protein: 1.9g | Fat: 4g | Saturated Fat: 0.3g | Sodium: 6mg | Fiber: 1g | Sugar: 0.4g

Health Benefits of Almond Milk 

Before trying any recipe, you should know the benefits it provides so we can consume it in the right portion size, at the right time and with the right meal. 

Let’s have a closer look at the health benefits that almond milk provides. 

  • Low-Calorie Drink: How can something made from almonds, which itself is high in calories, can be low in calories? Thanks to the processing used to make it, only a small portion of almonds is present in the finished product. This makes it great for people who want to cut on calories and lose weight without compromising taste. Unsweetened almond milk contains up to 80% fewer calories than regular dairy milk. Using it as a replacement for cow’s milk could be an effective weight loss strategy.
  • Low in Sugar: Homemade almond milk is low in sugar, which makes this nutty milk a guilt-free drink! Although commercially available ones might have sugar added to them, the homemade recipe above leaves the sugar content up to you. More so, since diabetics need to limit their carb intake, replacing dairy milk with almond milk may be a good way to achieve this. 
  • Hello Vitamin E: Not only is Almond Milk low in calories, but it is also a good way to sip in some Vitamin E, providing 37% of the daily Vitamin E requirement in just 30ml. Vitamin E is a powerful antioxidant that combats inflammation and stress in the body.
  • Naturally, Lactose-Free: This is a boon for people with lactose intolerance and irritable bowel syndrome (IBS) as Almond Milk is naturally lactose-free, making it a good alternative to dairy. 
  • Go Dairy Free and Vegan: Whether it is religious beliefs, health and environment or a lifestyle choice, veganism is the “in trend” right now and almond milk is nothing less than a blessing to Vegans. Albeit, it is low in protein and is not suitable as a full replacement for dairy in young children. 
  • Recipe Rich: If you’re worried that consuming this product will be boring, you need not worry. It can be used in various recipes. Apart from a refreshing beverage, it can be used along with cereal, muesli or oats for breakfast, in tea, coffee or hot chocolate, smoothies, while baking muffins and pancakes, soups, dressing, homemade ice creams or almond yoghurt! There are plenty of options to keep you interested! 

How excited are you to try this recipe at home? If you try it, do share your experience in the comments below! 

#BeTheForce 

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