Raw Milk Is Not Nutritionally Superior To Pasteurized Milk
Numerous studies have indicated that pasteurization has minimal impact on milk nutritional quality.
Milk proteinsNormal bovine milk contains about 3 to 3.5% total protein. The two major groups of milk protein are casein and whey proteins . The protein quality of pasteurized milk is not different from that of raw milk .
Using in vitro method, Carbonaro et al found no difference in protein digestibility between raw milk , milk pasteurized at 75°C/15s , and milk pasteurized at 80°C/15s .
In an animal study , Efigenia et al evaluated the nutritional quality of bovine milk after pasteurization. After a study period of 28 days, there was no difference in animal weight gain, food intake, food efficiency ration, protein efficiency ratio, or apparent protein digestibility between the rat group that consumed raw bovine milk and the group that consumed pasteurized bovine milk .
Similar results were obtained in another animal study by Lacroix et al . In this study, no difference in protein digestibility was observed between milk protein without heat treatment and the same protein heated at 72°C/20s or 96°C/5s .
In a recent human study, Lacroix et al evaluated the impact of heat treatment on protein quality by studying dietary nitrogen metabolism following a single meal. Human subjects were fed a meal formulated with milk protein with or without HTST pasteurization . The same metabolic utilization of milk protein nitrogen was observed for both raw and pasteurized milk .
Studies On Milk And Tea
Preliminary research has found that milk products may inhibit some antioxidants in certain foods and beverages.
The most common example of this is adding milk to tea, which is a customary practice in some countries.
Several studies have found that adding milk to tea decreases its antioxidant capacity, or how effective its antioxidants are at preventing oxidation.
This effect is thought to occur because the milk protein casein binds with antioxidants, reducing their ability to fight harmful free radicals .
However, the results have been conflicting. While some studies show that milk decreases the antioxidant capacity of tea, other studies show that it has no effect or even a positive effect .
For example, one study assessed three different measures of antioxidant capacity in tea. One test found that adding milk protein to tea reduced its antioxidant capacity by 1127% .
However, another test using a different measure found that milk protein improved antioxidant capacity from 6% to 75% .
Yet, two other studies found that milk had no effect on the antioxidant capacity of tea in human participants .
The results are likely varied due to the type of tea, the type and amount of milk, the way the tea was prepared and the way the antioxidant capacity was measured.
Some research has shown that mixing milk with tea may reduce or block its beneficial antioxidants. However, several studies have also found a neutral or even positive effect.
Milk Substitutes Might Not Give Kids Enough Vitamin D
Young children who drank nondairy replacement milks instead of cows milk were more like to have low levels of vitamin D in their blood, a new study found.
Parents often choose non-dairy beverages, such as almond, soy, or rice milk, for kids who have milk allergies or lactose intolerance. Some parents believe these beverages have health benefits even for kids who can drink regular milk.
Parents ask their childs doctor quite frequently whether alternate milk is good for their children, Dr. Jonathon Maguire told Reuters Health in a phone call.
And we as doctors have trouble answering that question it depends on a lot of factors, and one of the things it depends on is whether they can maintain childrens vitamin D stores as well as cows milk, said Maguire, a pediatrician at St. Michaels Hospital in Toronto, Ontario who led the study.
Vitamin D helps the body absorb calcium, so its essential for strong bones and teeth. Its normally produced by the body after the skin is exposed to sunlight. Manufacturers also add it to certain foods, such as milk and dairy products.
In the U.S. and Canada, cows milk must be fortified with vitamin D, but there is no such requirement for non-dairy alternatives, Maguire said.
For a study reported in the Canadian Medical Association Journal, Maguire and colleagues collected information on amounts and types of milk consumed by 2,831 Toronto preschoolers who also had tests for vitamin D levels.
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Some Dairy Foods Contain Less Lactose
Most people with lactose intolerance can handle small amounts of lactose such as a glass of milk, which contains 8 to 10 grams of lactose. Natural yoghurts are usually well tolerated because the bacteria have their own lactase that breaks down the lactose in the milk.
Some dairy foods contain less lactose than others and may be better for people who have lactose intolerance. For example:
- Fresh cheeses such as cottage and ricotta tend to have very low levels of lactose and are usually well tolerated in small amounts, for example, 3/4 of a cup.
- Fermented milk products, including kefir, some yoghurts, mature cheeses and butter, generally pose no tolerance problems. .
- Heated milk products, such as evaporated milk, seem to be better tolerated than unheated foods, because the heating process breaks down some of the lactose.
Foods that contain lactose are better tolerated if eaten with other foods or spread out over the day, rather than being eaten in large amounts all at once.
Raw Milk Is Not More Effective In Preventing Osteoporosis Than Pasteurized Milk
No scientific literature was found to substantiate the claim that pasteurized milk is linked to osteoporosis or raw milk promotes calcium deposition in bone. Studies have shown that both the concentration of calcium and its bio-availability are not affected by pasteurization .
For example, Weeks and King showed no difference in calcium bioavailability among raw milk, homogenized HTST milk, and homogenized UHT milk in an animal study. Weanling rats were fed with the three types of milk for six to eight weeks and calcium from milk was their sole dietary calcium. Among rat groups consuming the three types of milk, there was no difference in intestinal absorption of calcium and no difference in calcium deposition in femur bone . A similar conclusion was obtained in a human study using human milk. Williamson et al found no difference in the absorption and retention of calcium, phosphorous, and sodium between two groups of low birth-weight preterm infants who were fed human milk with and without heat treatment .
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What Fruits Are High In Vitamin C
Strawberries, cantaloupe, kiwi, mango, citrus fruits, pineapple, papaya, and watermelon are all high in vitamin C.
You can add anything you like to this vitamin C smoothie. If you want to add some collagen, or chia seeds, or hemp hearts, or any other supplements, you can do that! Just add them right before blending.
Highest Vitamin D Content Per 100g
Using the list below for the 27 different soy milk nutrition entries in our database, the highest amount of vitamin d is found in Soymilk , unsweetened, with added calcium, vitamins A and D which contains 49 IU of vitamin d per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 33 kcal, the Protein content is 2.86 g, the Fat content is 1.61 g, the Carbohydrate content is 1.74 g.
The lowest amount of vitamin d in 100g is in SILK Nog, soymilk which contains 0 IU. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 74 kcal, the amount of Protein is 2.46 g, the amount of Fat is 1.64 g, the amount of Carbohydrate is 12.3 g.
The difference between the highest and lowest values gives a vitamin d range of 49 IU per 100g. The range for the other nutrients are as follows 41 kcal for Calories, 0.4 g for Protein, 0.03 g for Fat, 0 g for Carbohydrate.
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Reduction Or Elimination Of Lactose
Lactose-free milk can be produced by passing milk over lactase enzyme bound to an inert carrier. Once the molecule is cleaved, there are no lactose ill effects. Forms are available with reduced amounts of lactose , and alternatively with nearly 0%. The only noticeable difference from regular milk is a slightly sweeter taste due to the cleavage of lactose into glucose and galactose. Lactose-reduced milk can also be produced via ultra filtration, which removes smaller molecules such as lactose and water while leaving calcium and proteins behind. Milk produced via these methods has a lower sugar content than regular milk. To aid digestion in those with lactose intolerance, another alternative is diary foods, milk and yogurt, with added bacterial cultures such as Lactobacillus acidophilus and bifidobacteria. Another milk with Lactococcus lactis bacteria cultures often is used in cooking to replace the traditional use of naturally soured milk, which has become rare due to the ubiquity of pasteurization, which also kills the naturally occurring Lactococcus bacteria.
Highest Vitamin C Content Per 100g
Using the list below for the 6 different whole milk nutrition entries in our database, the highest amount of vitamin c is found in Milk, dry, whole, with added vitamin D which contains 8.6 mg of vitamin c per 100g. The associated percentage of RDA is 14 %. For this 100g serving the Calories content is 496 kcal, the Protein content is 26.32 g, the Fat content is 26.71 g, the Carbohydrate content is 38.42 g.
The lowest amount of vitamin c in 100g is in Milk, buttermilk, fluid, whole which contains 0 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 62 kcal, the amount of Protein is 3.21 g, the amount of Fat is 3.31 g, the amount of Carbohydrate is 4.88 g.
The difference between the highest and lowest values gives a vitamin c range of 8.6 mg per 100g. The range for the other nutrients are as follows 434 kcal for Calories, 23.11 g for Protein, 23.4 g for Fat, 0 g for Carbohydrate.
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Risks Side Effects And Downsides
Despite the potential benefits of this popular beverage, there are a few disadvantages of soy milk that need to be considered as well.
First of all, the majority of soy produced in the United States is derived from genetically modified crops. For this reason, many people choose to avoid soy altogether due to concerns about the long-term health effects of genetically modified organisms .
In particular, GMO crops could be linked to issues like antibiotic resistance and food allergies. Selecting soy milk brands that are organic is a great way to minimize your exposure to genetically modified organisms.
Soy allergies are also relatively common, especially in children. If you experience any food allergy symptoms like hives, stomach pain or redness after consuming any soy products, be sure to discontinue use immediately and consult with your doctor.
Women with a history of hormone-sensitive cancers, such as breast or ovarian cancer, may also choose to avoid soy products because of their content of isoflavones, which mimic the effects of estrogen in the body. However, some types of soy milk could actually be beneficial for the prevention of these common types of cancer.
Specifically, minimally processed, non-GMO soy is rich in nutrients and beneficial compounds that can support overall health. One review even found that soy intake could actually be associated with a lower risk of breast cancer recurrence, plus a higher rate of survival.
Is Soy Milk Safe For Everyone
Soy milk is generally recognised as safe for most people unless you have a soy allergy when it should be avoided. Soybeans are also considered to be goitrogenic which means they interfere with the activity of the thyroid gland. Although in practice this effect may be minimal, if you have a thyroid condition you may wish to minimise your intake in any form.
Soy products contain oxalate, and for this reason people with a history of calcium oxalate kidney stones may choose to avoid over consuming soy products. However, studies suggest that soy products containing some oxalate and moderate amounts of phytates may actually be advantageous for kidney stone patients.
The consumption of soy has become controversial over recent years with some animal studies suggesting a link with certain cancers. In support of the foods safety, the European Food Safety Authority has concluded that soy isoflavones do not adversely affect the thyroid, breast or uterus in postmenopausal women.
Soya contains anti-nutrients including trypsin inhibitors and phytates, these may inhibit our absorption of some of the beans valuable nutrients. Soaking or fermenting the soybeans before cooking can minimise these compounds.
If you have concerns speak to your GP or Registered Dietician before making any changes to your diet.
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Common Nutrient Deficiencies: Know The Signs
Severe vitamin C deficiency may bring about scurvy, a condition that includes symptoms ranging from fatigue to depression, joint pain, poor wound healing, and bleeding gums. Though serious, scurvy and even vitamin C deficiency are rare in developed countries. Theres one exception: Smokers have a more-than-threefold-greater risk of vitamin C deficiency, according to research published in The American Journal of Clinical Nutrition. This is likely because smoking causes greater vitamin C turnover in the body. Cigarette smoking increases free radicals in the body, which damages our cells antioxidants such as vitamin C counteract this damage but are depleted more quickly in people who smoke.
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Food Product For Humans
In many cultures, especially in the West, humans continue to consume milk beyond infancy, using the milk of other mammals as a food product. Initially, the ability to digest milk was limited to children as adults did not produce lactase, an enzyme necessary for digesting the lactose in milk. People therefore converted milk to curd, cheese, and other products to reduce the levels of lactose. Thousands of years ago, a chance mutation spread in human populations in northwestern Europe that enabled the production of lactase in adulthood. This mutation allowed milk to be used as a new source of nutrition which could sustain populations when other food sources failed. Milk is processed into a variety of products such as cream, butter, yogurt, kefir, ice cream, and cheese. Modern industrial processes use milk to produce casein, whey protein, lactose, condensed milk, powdered milk, and many other food-additives and industrial products.Per capita consumption of milk and milk products in selected countries in 2011
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Mushrooms Make Their Own
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While mushrooms don’t naturally offer a high amount of vitamin D, they, like humans, can make it when they’re exposed to UV light, with the help of a compound known as ergosterol. Researchers found that adding a single serving of UV light-exposed mushrooms resulted in a nearly 100 percent increase in vitamin D intake, according to a study published March 2021 in Food Science & Nutrition.
Growers such as Monterey Mushrooms produce varieties high in vitamin D, but you have to read the labels. The vitamin D amounts will vary depending on the amount of UV light the mushrooms are exposed to, according to the Agricultural Research Service. A 3 oz serving of UV-exposed white, portobello, or baby bella mushrooms from Monterey Mushrooms has 400 IU.
Another good reason to eat shrooms? The same Food Science & Nutrition study found that a single 3 oz serving of mushrooms added to the menu increased intake of other micronutrients, including fiber, copper, phosphorus, potassium, selenium, zinc, riboflavin, niacin, choline, iron, thiamine, folate, and vitamin B6, without adding calories, carbohydrates, fat, or sodium.
There are so many varieties of mushrooms white button, cremini, portobello, oyster, maitake, shiitake, to name a few and theyre delicious raw on salads or sautéed in omelets, salads, and with pasta. Or try them in a more substantial mushroom dish, such as veggie-stuffed portobellos.
Can You Take Too Much Vitamin D
While it is possible to take too much vitamin D, toxicity is very rare.
In fact, you would need to take extremely high doses of 50,000 IU or more for a long period of time .
Its also worth noting that it is impossible to overdose on vitamin D from sunlight .
Although 4,000 IU is set as the maximum amount of vitamin D you can take safely, several studies have shown that taking up to 10,000 IU daily wont cause side effects (
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There Are No Beneficial Bacteria In Raw Milk For Gastrointestinal Health
Bacteria found in raw milk are not probiotic. Probiotic microorganisms must be non-pathogenic . In contrast, raw milk can host various human pathogens, including E. coli O157:H7, Salmonella, Streptococcus spp. Yersinia enterocolitica, Campylobacter jejuni, Staphylococcus aureus, Listeria monocytogenes, Mycobacterium tuberculosis, and Coxiella burnetti to name a few .
Probiotic microorganisms must be of human origin in order to have an impact on human health . Bacteria present in raw milk are from infected udder tissues , the dairy environment , and milking equipment. High bacteria counts in raw milk only indicate poor animal health and poor farm hygiene.
Bacteria in raw milk are typically not of human origin. An exception is Streptococcus pyogenes. S. pyogenes that has adapted to humans can be transmitted to animals. Once S. pyogenes is colonized in animals, it can be re-transmitted to humans as a human pathogen that causes strep throat. For example, S. pyogenes can infect a cow udder to cause mastitis. The infected cow udder can subsequently shed S. pyogenes, a pathogen, into raw milk.