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Whole, skim, oat, coconut milk: what’s healthier? Explain nutritionists

A few decades ago, the only thing we could pour the cereal was whole cow’s milk. Now there are many varieties of this drink: skim, lactose-free, soy. For people with allergic reactions there is also a vegetable alternative to cow’s milk (now there is a Great Orthodox post, so the topic is relevant as ever): almond, oat, coconut. SPLETNIK.RU together with the experts, dieticians figuring out which one was healthier.

Long time supporters of healthy food, insisted that the fat contained in dairy products, is harmful. Few decades, milk was considered enemy number one because of the fact that it is quite high in calories (one Cup of milk contains about 120 kcal), and with age the production of lactase in humans is reduced, so it is simply not absorbed by the body. Now, however, whole milk and yogurts without added sugar are once again being called more healthy food compared to their low fat counterparts.

In 1990-ies the main recommendation of the dieticians was to reduce the fat content in the diet, including the fat contained in the milk, explains Frances Largeman-Mouth, nutrition expert and author of Eating in Color (“Eating in color”).

As more people choose low-fat yoghurts and cottage cheese, manufacturers of steel add a loading dose of sugar and artificial ingredients in their products to make them taste richer. The result? One serving of seemingly “harmless” strawberry yogurt contains the daily intake of sugar.
Skim milk and flavored yogurt not only gives a sense of satiety, but also harmful due to high sugar content, no health benefits, no, says Frances.

The main drawback of low-fat dairy products is that they are not balanced in fats and carbohydrates. It is believed that such products worse absorb calcium you need fats, which the composition of the deprived. It is better to choose milk with a medium fat content — 2,5,

— says Galina Anisina, dietitian World Class.

Whole milk

Whole cow’s milk contains about 88 percent water, five percent lactose (carbohydrates), three percent fat, three percent of protein and less than one percent of minerals. The composition of milk depends on the breed of cows (e.g., Holstein-Friesian or Jersey), the animal’s diet and stage of lactation. Cow’s milk contains nutrients such as vitamins B, C, D, Niacin, and folate (folic acid) and components that strengthen bones.

Before milk was not an alternative, but with time, new types of this drink.
Surprisingly, fatty dairy products can actually help to maintain a slim figure, says Largeman-Mouth.

It refers to the study, which was attended by 18 thousand middle-aged women of normal weight. It was found that those who drank whole milk and ate fatty dairy products, less likely to then were overweight or obese.

A small study published in the European journal of clinical nutrition showed that daily consumption of whole milk increased the levels of HDL (or good cholesterol), while daily consumption of skim milk these results were not given.

But there is another view. So, dietitian Cassie Bjork explains that milk has a high insulinogenic ability, and this means that it increases the level of blood sugar. It also causes inflammation that provokes the appearance of acne, eczema, rosacea and digestive disorders.

We have no need of cow’s milk, and we get those nutrients from meat, seafood, vegetables, fruits and nuts. If you don’t drink milk because of the hormones and antibiotics given to cows, it is better to buy herbal alternatives — said the expert and founder of Healthy Simple Life.

Many people believe that adults after 30 years old should not drink cow’s milk. Supposedly it is poorly absorbed. However, Galina Anisina sure that age is not a criterion for making decisions about whether to drink or not to drink cow’s milk:Saying that the adult human body does not assimilate cow’s milk, many cite this argument: animals are fed milk only during the lactation period after birth. Soon, their diet changes, but, as nature intended; if animals could continue to produce milk, it doesn’t mean that they wouldn’t eat them.When choosing milk, we again rested in the individual characteristics of the person. If he has a lactase deficiency (lactase is the enzyme needed to digest milk sugar lactose), then the use of cow’s milk can indeed be a problematic issue.

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If you have an allergic reaction to casein, then you can switch to goat’s milk, it is casein present in small quantities. More it contains albumin, which is smaller in the structure, so it is easier to digest.

Lactase deficiency can be caused genetically or acquired lactose intolerance, which can occur even on the background of strong stress. If the body begins to produce fewer enzymes required in connection with the condition, then the person will experience discomfort when drinking milk.

You need to understand that the alternative plant-based milk not milk fully, it just looks like its liquid consistency and light shade. And as a replacement for use it is recommended if you do have individual problems, such as lactase deficiency. If this is not a problem, it is worth remembering that normal cow’s milk, for example, has the optimal ratio of calcium and phosphorus for assimilation in the body and can serve as a source of nutrients.

Lactose-free milk

Lactose-free milk has almost the same texture and nutrients as regular milk. For people with lactose intolerance lactobacteria regular consumption of milk can cause digestive problems: abdominal pain, bloating, diarrhea and belching. The taste of this milk is sweeter than regular milk. All because of the lactase enzyme that is added to lactose-free milk, it breaks down lactose into two simple sugars: glucose and galactose.

Allergic to lactose does not happen. Is intolerance, and it manifests in different ways. You can feel discomfort and notice the reaction of the GI tract to swelling and “grumbling”, but the picture is blurry — to unpleasant sensations can be added to fatigue, irritability. If lactase deficiency is pronounced, then the gastrointestinal tract will not take the product

says dietitian World Class.

If you suspect milk is the culprit of the discomfort, you can start a food diary and without any dairy products completely, to note changes in your health. If it significantly improves, it is really worth to remove it from the diet. And the most correct results you will be able to suggest genetic testing.

Soy milk

According to nutritionist David Friedman, soy milk was the first alternative to cow’s, appeared on the market.
Nutritionally it is an excellent source of energy, protein, dietary fiber, fats, and acids. Soy milk contains all nine essential amino acids. The body stores and converts them into new proteins, including antibodies essential for immune system function. Structural proteins help to replenish energy, — explains Ekaterina Agapova, head chef of Holy Basil Cafe.

This is a great option for those who suffer from dairy Allergy or lactose intolerance (actually, only six per cent of children and one to two percent of adults have true food allergies) or just not thrilled with the taste of milk.

However, too much soy can be harmful for people with thyroid diseases. A study conducted at Harvard in 2008 showed that high consumption of soy products causes a problem with fertility and decreases the sperm count. Soy is also a common allergen.

Vegetable milk you can buy now at almost any store with different flavors or you can cook at home themselves and monitor the whole process. You will need: soy beans and water.

First soybeans must be washed and soaked for 12 hours. After soaking they should increase in size and become softer. Before cooking the soy milk, remove the beans with a thin skin which is easily removed after being in the water. Cleaned soybeans are put into a blender and cover with water. Thoroughly grind and mix with water to the beans to obtain a homogeneous mass. The next stage is straining the soy milk and remove the rest of the beans through cheesecloth or a nut milk speciesat for. Strained the milk, put on medium heat and bring to a boil. If desired you can add salt, dates, or Jerusalem artichoke syrup, stevia or any other sweetener vanilla stick or vanilla.

Then boil the soy milk on low heat for 20 minutes. After, remove from the heat and cool. Once the soy milk has cooled, from the surface, remove with a spoon film. Now homemade soy milk ready to drink.

Nut milk is made the same way but does not require boiling, milk is stored in just two or three days, but it is better to eat fresh, — says Ekaterina Agapova.

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Water in which soaked nuts, saturates them with nutrients. As such, the nuts is much better absorbed by the body. The use of one or another nutty drink will vary, because each nut contains its own unique set of various vitamins and minerals. On this basis, we can certainly say that these drinks possess lots of useful properties and thus is an excellent substitute for cow’s milk. By the way, of the remaining cake from beans and nuts you can cook the cheese, or use for baking. And walnut cake can be dried with Jerusalem artichoke syrup or honey and add to porridge.

Cashew milk

Nutritionist Michelle dudash says that she likes the creamy taste of cashews. According to her, one glass of milk four grams of protein and eight percent of the daily value of iron.

However, keep in mind that one serving also contains half a teaspoon of cane sugar. If you restrict the intake of sugar, it is better to choose other options — warns dudash.

Almond milk

Like soy milk, original and types of sweetened almond milk contains cane sugar. Almond milk has a sweet, nutty flavor and silky texture. It is rich in vitamins D, E and A and minerals: calcium, magnesium, potassium, zinc, iron and phosphorus. The fat in almond milk is heart-healthy because it contains monounsaturated and polyunsaturated fats, which studies have shown protect against coronary heart disease.

Good news for losing weight almond milk contains fewer calories than other types of milk, but the calcium in it not as much as I would like. Almond milk is easy to prepare from dried almonds and water, although you can add other ingredients like a pinch of sea salt and half a teaspoon of vanilla extract. But bagged milk can also contain starches and thickeners to improve the texture and shelf life. And don’t forget that if you are allergic to almonds or nuts, then this drink should be abandoned.

Coconut milk

This kind of milk (not to be confused with coconut water is the liquid inside young fruits of the coconut palm) contains more saturated fat than other types. He has a creamy texture and a pleasant taste. Coconut milk is also prepared artificially from the pulp of ripe tropical fruit, add water, salt, thickener (often on the basis of the carob tree), emulsifier such as lecithin from sunflower, vitamins and minerals (calcium, vitamins A, b, C, E, D).

Despite the fact that coconut milk is more nutritious than cow’s, it is believed that the oils and fatty acids, which enter into its composition, are more easily absorbed by the body.

Oat milk

Favorite vegan product is oat milk. To prepare it is also elementary, as cook porridge: just pour oat flakes with plenty of water (the ratio is one to three), grind in a blender, strain and ready. The drink has a slightly sweet taste, it is rich in protein (about four to five grams per serving) and fiber. However, oat milk should avoid those who adhere to a gluten-free diet.

Hemp milk

Perhaps the most rare form of milk, which can be found in our country. It is made from hemp seeds. However, hemp milk, flour and baking additive do not contain tetrahydrocannabinol (or THC is a substance derived from marijuana).

Lewis Friedman, certified nutritionist teaching part of the course Dr. Campbell on plant nutrition, says that a glass of hemp milk provides 45 percent of the recommended daily value of calcium. It is also rich in heart-healthy omega-3 fatty acids. Studies show that consuming fatty acids can help control cholesterol and blood pressure.

However, the main thing — do not overdo it. If you have a good carry dairy products, stick to the recommended three servings per day.

You can pour a glass of milk cereal, then eat yogurt as a snack after training and then eat a couple of slices of cheddar cheese in the afternoon,

the expert says, adding that dairy products are an excellent source of calcium (the daily rate for women — about a thousand milligrams).

Also keep in mind that the Greek yogurt is very little lactose and hard cheese does not contain lactose.

And you what kind of milk do you prefer?

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