The Basics Of Milk Alternatives
If dairy isnt an option for you there are several milk alternatives available on the market. Like reduced-fat and skim milk, some vitamins and nutrients are usually added to the milk alternatives through fortification, although with non-dairy components.
With all varieties, choose the unsweetened versions. Milk and milk alternatives can double their amount of sugar if they are sweetened with added sugars.
Is It Possible To Take Too Much Vitamin D
Although rare, its possible to get too much vitamin D. For healthy adults, this typically only happens if you take excessive quantities of high-dose supplements without having your blood levels monitored .
Side effects of too much vitamin D include nausea, vomiting, muscle pain, and frequent urination . Staying under the daily maximum limit of 4,000 IU vitamin D will avoid the risk of toxicity .
If you arent getting all the vitamin D you need through your diet, vitamin D3 supplements can help you get that extra vitamin D boost for optimal bone and muscle health.
Focus On Protein And Fat
Protein and fat are both satiety boosters, meaning they help you feel full for longer time periods.
That’s one reason ketogenic diets are so popular for weight loss.
In fact, studies show that keto diets are more effective than low-fat diets for weight loss over the course of one year.
Skim milk, other cow’s milks, and some plant milks are good sources of protein.
So is Greek yogurt, cottage cheese, protein shakes, low-sugar protein bars, kefir, eggs, chicken, turkey, fish, seafood, tofu, seitan, and lean organic beef.
Additional foods that offer dietary protein include nuts, seeds, nut butters, and legumes.
Choose a variety of fats from dairy products, olive oil, other plant oils, fatty fish , nuts, seeds, olives, avocados, nut butters, and hummus.
Add healthy fat to each meal and snack to achieve optimal weight management and improved health.
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Importance Of Vitamin D
And yes, I mentioned only the most important studies which have been conducted all over the globe. There have been dozens of other studies and researches but all of them discovered the same thing. Vitamin D is essential for your health, or better said for your protection from gout and different types of arthritis. This vitamin is probably the most important type of vitamin our body needs to protect itself from these diseases.
I must add that vitamin D is essential for protecting kidneys, heart, preventing inflammation and gingivitis. As such, it is something you will have to consider even if you are not a gout sufferer. If you are, then this vitamin is even more important for you and it is definitely something to consider starting from today.
There will be plenty of additional studies and researches regarding gout and vitamin D, but at this moment, there is no any information regarding the matter. Scientists still dont know how actually this vitamin affects the human body when it comes to gout.
Beneficial To Bone Health
Chocolate milk is rich in calcium the main mineral present in your bones.
Dairy is the biggest source of dietary calcium in the United States and Canada providing around 72% of the average persons daily calcium intake. The remainder comes from vegetables, grains, legumes, fruit, meat, poultry, fish, and eggs .
The calcium in dairy is easily absorbable. Researchers believe this may be the main reason why dairy is consistently linked to the development of strong bones in children and adolescents .
Milk is also rich in protein and phosphorus, as well as often fortified with vitamin D all of which are additional nutrients important for building and maintaining strong bones and teeth (
17 ).
That said, these nutrients arent exclusive to dairy. Other calcium-rich foods include legumes, nuts, seeds, seaweed, leafy greens, blackstrap molasses, and some types of tofu.
Several foods are also commonly fortified in calcium and vitamin D, including some types of cereal and juice, as well as certain plant milks and yogurts.
Summary
Milk is rich in calcium, protein, phosphorus, and vitamin D. These nutrients are instrumental in building and maintaining strong bones and may protect your bones as you age.
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Increase Your Vegetable Intake
Many Americans don’t consume enough vegetables and essential nutrients needed to achieve optimal health.
If you’re not eating vegetables at each meal, work them into your daily menus.
Fill half of each plate with greens, tomatoes, cucumbers, broccoli, cauliflower, celery, zucchini, asparagus, mushrooms, green beans, or other non-starchy vegetables.
Corn, peas, potatoes, dried beans, lentils, and other legumes count as starches.
Aim to fill 1/4th of each plate with starchy foods and the other 1/4th of your plate with chicken, fish, eggs, tofu, or other nutritious protein foods.
What Is Soy Milk
Soy milk is a beverage that is made from soybeans that have been soaked and ground up. The mixture is then boiled and filtered to produce a smooth, creamy consistency.
Store-bought soy milk may also contain other ingredients like flavorings and fillers, along with added vitamins and minerals to help boost the nutritional value.
Its often used as a milk alternative for those following a dairy-free diet due to its similarities in taste and texture. Plus, it can also be swapped in for cows milk in cooking and baking recipes to give your favorite dishes a delicious, dairy-free twist.
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Find Out Whether Soy Almond And Other Popular Nondairy Drinks Provide Enough Of This Key Vitamin
Getting enough vitamin D from your diet can be a challenge if youre not much of a milk drinker. That’s because dairy milk, which is usually fortified with the bone-friendly nutrient, is one of the few foods that contain D in abundant amounts. But milk alternatives, such as soy milk, almond milk, coconut milk, and rice milk, may be a good option for getting vitamin D, especially now.
Many milk alternatives are fortified with vitamin D, so they contain almost as much D as cows milk. And since the Food and Drug Administration has recently increased the amount of vitamin D that can be added to both dairy milk and milk alternatives, you can now get up to 205 international units of D in an 8-ounce glass of your favorite dairy substitute. That’s almost twice as much as a milk drink could contain before the rule change.
This could really help, says Kelly Pritchett, Ph.D., R.D., an assistant professor in nutrition and exercise science at Central Washington University in Ellensburg, Wash., and a spokeswoman for the Academy of Nutrition and Dietetics. Most people dont get enough D. Fortified foods are the biggest provider in the American diet. They may be especially important if you rarely get outside in the sunshine, because your body makes D from sunlight.
Read our special report, “Supplements Can Make You Sick.”
Clover Farms Product Lines
In addition to the products discussed above, grocers, restaurants, schools, and more can find an array of quality products with the Clover Farms brand including eggnog, buttermilk, cottage cheese, heavy cream, sour cream, and half and half. Our beverage lines include Icy Pure spring water, 100% fruit juices, fruit-flavored drinks, and several flavors of Icy Tea products.
Since there is a difference between 2% and Vitamin D milk and all of the other categories of milk, stock them all with Clover Farms products. To place an order, call us today: 921-9111.
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Compare The Fat And Vitamin D
Almost all of the milk produced in the United States is voluntarily fortified with vitamin D, according to the Office of Dietary Supplements. Regardless of the fat content, fortified milk contains about 120 to 124 international units per cup, or 20 percent of your recommended daily allowance. You’ll get 5 grams of total fat, including 3 grams of saturated fat from a 1-cup serving of 2 percent milk. By comparison, whole milk has 8 grams of total fat and 5 grams of saturated fat.
Is Skim Milk Unhealthy
Skim milk has its benefits and drawbacks.
After hearing conflicting information about fat-free dairy foods, you might be confused.
Skim milk is loaded with essential nutrients, including:
- Protein
- Phosphorous
- Zinc
Skim milk only contains 80 calories in each one-cup portion, so it is often touted as promoting weight loss.
However, because skim milk is fat-free, it might not stimulate the same amount of vitamin D absorption as milk containing at least some fat.
Dietary fat also creates a feeling of satiety, which helps you feel full and lower your risk of overeating at mealtime.
Furthermore, skim milk might not be the best option if you’re trying to get pregnant, or if you’re pregnant or breastfeeding.
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Skim Milk Vs Whole Milk
Skim milk became popular in the U.S. in the 1980s, when people began paying more attention to the amount of fat in their diets. Many thought that the more fat you ate, the more fat your body would store, making you gain weight.
Nonfat milk has become a popular choice because it is lower in fat and calories than whole milk. Whole milk has a bad reputation because it has more saturated fat and may raise cholesterol.
There are two kinds of cholesterol: LDL, the bad cholesterol, and HDL, the good cholesterol. When you drink whole milk, your LDL goes up more than if you drank skim milk. But the saturated fats in whole milk and dairy products also raise your levels of HDL.
Experts recommend getting fewer than 20 grams of saturated fats each day, which is why many people avoid whole milk and opt for skim. Also, the fats in whole milk arent the healthy fats that are in products like:
- Nuts
How Much And How Often
Cows milk or fortified soy beverages can be a part of a childs balanced and diverse diet but not the only thing. The Dietary Guidelines for Americans recommend children aged 12 through 23 months get 1 to 2 cup equivalents of dairy a day, including cows milk, yogurt, cheese, fortified soy beverages, and soy-based yogurt. If your child drinks too much cows milk, he or she may not be hungry for other foods with important nutrients. Some experts say that consuming too much cows milk can make it harder for your childs body to absorb the iron he or she needs from foods.
Continue to follow your childs cues to decide when he or she is hungry or full. Talk with your childs doctor or nurse for more questions about adding cows milk or fortified soy beverages in his or her diet.
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The Best Milk Substitutes
My favorite milk substitute is unsweetened almond milk, not only because it is alkalizing , but also because it’s delicious and tastes very similar to milk. I even cook with it!
If almond milk is hard to get, you can also try rice or soy milk. I strongly suggest consuming only organic soy milk to insure its not made with genetically modified soy. There is also some controversy about unfermented soy products, so try to use it in moderation.
Vitamin D And The Sun
The body makes vitamin D when skin is exposed to the ultraviolet light from the sun. During the winter months in New York the UVB rays are not adequate to make enough vitamin D. In addition, as we age, our bodies are less able to make vitamin D from sun exposure. The most important factor that blocks the body’s ability to make vitamin D, is the use of sunscreen to protect skin from sun damage. For all of these reasons, especially the importance of protecting your skin, it is recommended that people use sunscreen and get vitamin D from foods and/or supplements.
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How Much Milk Should You Be Drinking Per Day
Before we delve into what too much milk can do to your body, let’s establish rough guidelines for how much milk you should be drinking per day. According to a report from the United States Department of Health and Human Services, people over the age of nine can drink three cups of milk per day. That’s based on the premise that milk and other dairy products are excellent sources of calcium, phosphorus, vitamin A, vitamin D , riboflavin, vitamin B12, protein, potassium, zinc, choline, magnesium, and selenium.
Overconsumption of milk isn’t a big issue most Americans aren’t meeting the three-cup-a-day threshold. And that’s good news because you don’t need all of that milk in order to reap the beverage’s nutritional benefits. If you’re consuming roughly 2,000 calories a day, The National Dairy Council found that just one 8-ounce serving of milk delivers a unique nutrient package that puts you well on your way for meeting the daily value for calcium, riboflavin and other key nutrients.
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Is Oat Milk Healthy
In a nutshell yes Oat milk is healthy and good for you. Its high in protein and contains a number of other nutrients.
Oat milk is packed full of fibre and plant-based protein, and promotes a healthy digestive system, says nutritionist Mina Khan, founder of Formulate Health. As well as this, oat milk is generally a really great source of calcium, and most brands also fortify their versions with added nutrients such as vitamin A, B, B-12 and D.
Containing both calcium and Vitamin D oat milk is great for maintaining good bone health. The vitamin D helps your body absorb the calcium, which prevents hollow bones and possible bone fractures
Mina adds that oat milk also benefits hair, nail and skin health. And indeed a study into vitamin B12, which is found in oat milk showed that a deficiency in this vitamin can contribute to problems with acne and lead to dry, brittle nails.
Theres further good news for oat milk drinkers, with research finding that the plant-based product can help with cholesterol and general gut health.
Oat milk is also high in a soluble fiber known as beta-glucans. One study found that men who drank three cups of oat milk a day for five weeks saw their cholesterol levels reduced by three per cent . Whilst further research showed the same soluble fiber as supporting and increasing the production of good bacteria in your gut.
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May Contribute To Heart Disease
Chocolate milk is high in saturated fat and added sugars, which may negatively impact heart health.
For example, research shows that consuming 1721% of calories from added sugar may increase your risk of heart disease by 38%, compared to consuming less than 8% of calories from added sugar .
Whats more, added sugar has been found to increase heart disease risk in children through increasing calorie intake and body fat. It also elevates heart disease risk factors, such as LDL cholesterol and triglyceride levels .
Though some scientists have started questioning the role of saturated fat in heart disease, most experts agree that diets high in this type of fat increase risk factors for heart disease. .
Additionally, research shows that replacing saturated fat with other fats is likely beneficial to the health of your heart .
For example, a 20-year study reported that replacing fat from dairy with an equivalent amount of polyunsaturated fat found in foods like fatty fish and nuts reduced heart disease risk by 24% .
Similarly, another large study observed that replacing as little as 1% of calories from saturated fats by the same amount of calories from unsaturated fats, whole grains, or plant proteins may decrease heart disease risk by 58% .
Do You Know How Much Vitamin D Is In Milk
Do you know how much vitamin D is in milk? Before 1933, there wasnt much. To address a potential health crisis, three prominent U.S. advisory groups the American Medical Association, the Council on Food and Nutrition and the National Committee on Food and Nutrition recommended milk producers add vitamin D to milk to help combat rickets, which is caused by vitamin D deficiency.
In response to the health crisis, milk producers instituted new measures to fortify milk with nutrients. This practice added vitamins A and D to milk prior to homogenizing and pasteurizing steps to ready milk for the consumer. Since the 1930s, the standard is to fortify all milk to provide 15 percent of daily value of vitamin D in every 8-ounce glass. This is how much vitamin D is in milk to this day.
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Milk May Cause You To Break Out
A 2005 study of adolescent women aged 14 to 18 found a positive association between total milk consumption and acne diagnosis.
Researchers suspect dairy products may increase certain hormones that contribute to sebum production, an oily waxy substance on skin that can cause acne. However, no randomized controlled trials have confirmed this link, and more research is needed.
“If someone thinks their acne is related to dairy intake, it may be worthwhile to limit dairy products to see if there are any beneficial changes,” Ewing says. “Just make sure you are getting enough calcium and vitamin D from other sources.”
