Dairy:Good

 

cheese HTNfeb 2013 016

If you are looking for milk there are plenty of milk staked on supermarket shelves like-cow’s milk, goat’s milk, milk alternatives like-soy milk, rice milk, almond milk, coconut milk, oats milk and this is not the end of the list.

You can find cow’s milk with different labels homogenised,  pasteurised, long-life, organic and so on. There are more than 70 different kinds of milk available!  Among them the most dominant milk products are full cream- 3.2% fat, light/low-fat- less than 1.5% fat and skim milk-less than 0.15% fat.

Some find goat’s milk easier to digest when compared to cow’s milk. The fat globules in the goat’s milk are much smaller and don’t cluster. This is the reason that goat’s milk is much easier to digest than cow’s milk.  The cow’s milk is homogenised to reduce the size of the fats that enhances an easy digestion.

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Cheese is a delicious and nutritious food. There are varieties of cheese, like American, Blue, Cheddar, Feta,  Mozzarella, Parmesan and the list goes on. Cheese contains calcium, protein, phosphorus, zinc, vitamin A and B12. But they are also high in fat per ounce – American 8.9g, Cheddar 9.4 g, Swiss-7.9g, Mozzarella 4.5g, Parmesan 1.4 g. To reduce the fat, grate or sprinkle harder cheeses over your dishes.

Lactose is the major sugar in the milk. The body breaks down lactose with the help of enzyme lactase. If you are lactose-intolerant, you may experience stomach cramps, bloating and diarrhea once you drink milk, because you may be in lack of  the enzyme lactase. Lactose-free milk,  lactose removed from the milk might help you!

Lactose-intolerants can easily tolerate yogurt. Yogurt is a fermented product of milk. During the process of fermentation, the bacterial culture added to milk, will utilize lactose to multiply in the colon. So, the sugar in the milk is naturally reduced.

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Some are allergic to milk protein like-casein or whey or both.  A person at any age can have milk allergy, but it is more common among infants. Most kids, allergic to cow’s milk are also allergic to goat’s, sheep’s and buffalo’s milk. Usually the allergy goes away once the child is 3 or 4 years. Some children never overgrow it. So, should seek doctor’s advice about the alternatives to milk-based formulas and foods.

Milk is an easy source of calcium, the bone mineral. A glass of low-fat milk 250ml will provide 300mg of calcium per day. The energy loaded in a glass of milk is roughly around 115kcal, and you get 8.3g of protein, 2.5 g of saturated fat, 25mg of cholesterol, and 13 g of carbohydrate (sugar) from the same.

It is true that full-cream milk/dairy products may be more satiating but the American Heart Association recommends low-fat or fat-free milk/dairy products as part of a healthy diet to reduce the calories and lose/maintain weight.

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References:

http://www.webmd.com/

http://www.heart.org/

http://www.mayoclinic.org/

 

 

 

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