Vitamin D Milk Vs Whole Milk

Alternatives To Traditional Milk

If regular milk troubles your tummy or youd like a non-dairy milk option for some other reason, several alternatives to milk exist. Almond milk, soy milk, and rice milk appeal to those consumers, but finding the right option for you will take some taste-testing. Clover Farms even produces several products that would fill this demand including Cream-O-Land Lactose-Free Milk and Blue Diamond Brand Almond Milk.

Whole Milk For Weight Management

When choosing between whole milk and 2 percent for your weight-loss plan, you may easily assume that low-fat milk is better. But even though 2 percent milk has less fat and fewer calories than whole milk, theres evidence suggesting full-fat milk might be better for weight management. A study published in the American Journal of Clinical Nutrition in 2016 found that a group of middle-aged women with a greater intake of whole-fat milk had a lower risk of being overweight or obese. Those reduced risks were not seen in the group with low-fat dairy intake.

What Are The Current Recommendations For Whole Milk

The American Academy of Pediatrics and the American Heart Association recommend low fat or skim milk for children after 2 years old.

The Dietary Guidelines for Americans recommend the same after 2 years of age, switch to low fat dairy products.

For children who carry extra body fat, the guidelines are to offer skim or low fat milk and dairy products, such as 1% low fat milk. This reduces the saturated fat and calories contained in higher fat products.

It is recommended that all breastfed babies, starting in the first few days of life, are given a Vitamin D supplement.

Formula-fed babies receive vitamin D in their formula, however, until they reach an intake of 32 ounces daily of formula or transition to whole milk at 12 months, they also need vitamin D supplementation.

All children and adults from age one to old age need 600 IU of vitamin D per day from food and/or additional supplementation.

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Almond Milk Vs Cow’s Milk: Nutrition

Lets start by looking at the nutrition facts for both cow milk and almond milk.

We broke down the most common variations of both types of milk. For almond, we have plain and sweetened. We typically recommend sticking with unsweetened though.

For cow’s milk, we have whole, low fat, and skim milk.

As you can see, almond milk has a significantly lower calorie count, primarily because it contains less sugar and fat.

However, cow’s milk has the upper hand when it comes to protein, which can be a bonus if you’re trying to put on muscle. The lower fat alternatives will save you some calories, but you’ll sacrifice taste and some essential nutrients.

The nutrition facts alone might help you make a decision, but there’s a lot more to unpack.

Let’s dive deeper into the pros and cons of both types of milk.

What Are The Differences Between Whole Milk Vs 2% Milk

According to New York City-based dietitian Bianca Tamburello, RDN and nutrition marketing specialist at FRESH Communications, the primary and probably most apparent difference between whole milk and 2% milk is the amount of fat each one contains.

The number that you see on a milk label is the fat content measured as a percentage of the total weight of the liquid milk. Therefore, a higher percentage means more fat is present, she explains. Because fat is a source of calories, whole milk is higher in calories than 2% milk .

However, both whole milk and 2% milk offer up similar amounts of beneficial protein, calcium, vitamin D, and phosphorus, Tamburello adds.

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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.

Understanding The Recommended Vitamin D Levels

The only way to measure vitamin D levels is to have a blood test, either at a doctors office or a laboratory. How much vitamin D you need every day depends on your age. Average daily recommended amounts from the Food and Nutrition Board at the Institute of Medicine for different ages are listed below in International Units :

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How Is Lactose Affected By Vitamin D Milk

Milk doesnt contain less lactose when it has been fortified with vitamin D. However, studies have shown that people with lactose intolerance have lower levels of vitamin D.

This makes it crucially important to get your daily vitamin D intake from other non-dairy sources, like meat or other fortified products .

Does Milk Really Contain Vitamin D

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Vitamin D is a fat-soluble vitamin, which means your body can store it in the liver and fat cells, that promotes the absorption of calcium, aids in neuromuscular function and supports the immune system. Failing to meet your daily needs affects the strength of your bones, a condition known as rickets in children and osteomalacia in adults. Milk does contain vitamin D. In fact, a report in the December 2004 issue of the American Journal of Clinical Nutrition reports that milk and ready-to-eat breakfast cereals serve as the main food sources of vitamin D in the United States.

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What Is Whole Milk

Lets start with the better-known of these two products: whole milk. Everyone has heard of whole milk and most people have even had it before or use it on a daily basis.

The term whole milk is used to describe the amount of fat that this specific milk contains .

This makes it easier to differentiate between them instead of having to look at the percentages themselves.

Whole milk refers to cows milk that has all of the milks original fat content. None of the fat has been removed during the processing steps.

Whole milk has a fat percentage of 3.5%. This large amount of fat also gives whole milk a slightly thicker consistency compared to reduced-fat milk types.

To give you an idea of how whole milk compares to other types , reduced-fat milk has a fat percentage of 2%. Skim milk is completely fat-free at least have less than 0.5% fat.

Skim milk is also marketed as non-fat milk. These kinds of milk also have a runnier or more water-like consistency.

Does Skim Milk Contain Vitamins Ade And K

Milk contains the fat soluble vitamins A, D, E, and K. The content level of fat soluble vitamins in dairy products depends on the fat content of the product. Reduced fat , lowfat , and skim milk must be fortified with vitamin A to be nutritionally equivalent to whole milk. Fortification of all milk with vitamin D is voluntary. Milk contains small amounts of vitamins E and K and is not considered a major source of these vitamins in the diet. Minerals in Milk. Minerals have

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Many Brands Of Ultrafiltered Milk

Although I have discussed some of the better-known players in the ultrafiltered milk market, there are other brands on the shelves. From Seattle-based Darigold comes FIT ultrafiltered milk with 14 grams of protein per cup Joyya is a Canadian offering.

The Slate brand has the slickest packaging when it comes to the ultrafiltered market. Sold in 11-ounce aluminum cans, it is available only in the millennial and Gen-X friendly flavors of chocolate, dark chocolate and espresso chocolate. A 12-pack costs $35.99.

Frequently Asked Questions :

What is Lactose-Free Milk?Lactose-free milk is the processed version of regular cows milk in which the lactose is broken down. As a result, it is rich in protein, calcium, vitamins, and minerals, just like its regular version.

What are Some Other Alternatives to Regular Milk?Apart from almond milk, other alternatives to regular milk are soy milk, coconut milk, oat milk, rice milk, cashew milk, macadamia milk, hemp milk, quinoa milk, etc.

Is Almond Milk Better than Regular Milk for Weight Loss?As almond milk offers as much as 80% fewer calories than regular cows milk, it is considered highly effective in losing weight.

Is Almond Milk Bad for Kidneys?Almond milk contains fewer amounts of protein, potassium, and phosphorus. Hence, it is good for the kidneys and safe for people on a renal diet.

How Long Can Almond Milk Stay Opened in the Refrigerator?After opening the carton of commercially available almond milk, it can be stored in the refrigerator for a maximum of 7-10 days.

References:

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Blood Pressure And Heart Health

A higher potassium intake and a lower sodium intake are important for of cardiovascular disease, according to the AHA.

In 2014, scientists published their findings after looking at the data of more than 90,000 postmenopausal women. Around 25% of the women who consumed the most potassium had a 21% lower risk of any type of stroke and a 27% lower risk of ischemic stroke.

However, the saturated fat in full fat dairy products can increase the risk of atherosclerosis and heart disease. For this reason, people at risk of stroke or cardiovascular disease should opt for skim or low fat milk.

What Defines Whole Milk

Whole milk contains more fat than skimmed milk, but it does not contain added vitamins. It is important to note that whole milk is fortified with vitamin D, while vitamin D milk is fortified with vitamin A. Vitamin D milk is recommended for children under age two because it helps prevent rickets. Vitamin D milk is available in many grocery stores.

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Which Milk Choice Is Better For People At Risk Of Diabetes

Should a person at risk of diabetes have a preference for the type of milk they consume? It would appear so!

A large study and trial that lasted 15 years suggests that people with a higher risk of diabetes can benefit from milk fat. According to the study, people who consume whole milk had a 46 percent lower risk of developing diabetes.

Those who consumed low-fat milk didnt show any specific advantage over people consuming whole milk.

Whole Milk Vs 2% Milk Fat Content: Is Whole Milk Fat Content Bad For You

For a while now, weve been told that fat is bad for health and most people dutifully avoid it in their diet. Some people believe that eating fat can make them fat. As with most such beliefs, the truth is somewhere in the middle.

Historical Necessities That Changed How We View Fat

Generally, it is seen that the notion of fat being bad for diet came up around world war 2. Dealing with a fat shortage during that time, manufacturers came up with margarine. The relatively lower fat of margarine got advertised as the healthier option.

Were way past that time now and margarine is no longer seen as the healthier option. Yet, the stigma around fat remains.

To be clear, Im not suggesting that you gorge on fat. Im only pointing out that fats not the villain its made out to be.

What Are The Modern Recommendation For Fat?

Recommendations from the American Heart Association say that people should limit saturated fat intake to 13 grams on a 2000 calorie diet. A cup of full fat milk has 4.5 grams saturated fat, while 2% milk has 3 grams saturated fat.

So, while there is a difference, it isnt huge or enough to warrant serious consideration. Besides, there is the aspect of nutrition where whole fat works better than other options. So, there is some debate on the possibility that whole milk might be a better choice.

Lets look into that too.

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Different Types Of Dairy Milk: Whole Low Fat And Skim

There are several types of milk available in the dairy aisle of most grocery stores, which mainly differ in their fat content.

Whole milk is sometimes referred to as regular milk because the amount of fat in it has not been altered. Skim and 1% milk are produced by removing fat from whole milk.

Fat content is measured as a percentage of the total liquid by weight. Heres the fat content of popular milk varieties:

• whole milk: 3.25% milk fat
• low fat milk: 1% milk fat
• skim: less than 0.5% milk fat

This table summarizes the nutrients in 1 cup of several milk varieties (

Since fat contains more calories per serving than any other nutrient, milk with a higher fat content is higher in calories .

Though each type of milk contains a similar amount of micronutrients, the amount of vitamin D can differ slightly. However, because most milk manufacturers add vitamin D to milk, each variety generally contains a similar amount .

Another significant nutritional difference between milk varieties is the amount of omega-3 fatty acids, a type of fat that has been linked to many health benefits, including improved heart and brain health, as well as lowered inflammation. The more fat a cup of milk has in it, the higher its omega-3 content .

Summary

The major difference between the types of dairy milk available is fat content. Whole milk contains more fat and calories than skim milk.

When Should I Introduce My Child To Cows Milk

At 12 months old , your child can be introduced to cows milk. Before your child is 12 months old, cows milk may put him or her at risk for intestinal bleeding. It also has too many proteins and minerals for your babys kidneys to handle and does not have the right amount of nutrients your baby needs.

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Potential Increased Satiety Without Weight Gain

We are finding that the total dietary fat content may not matter if nutrient-dense foods are the focus, says McDaniel. In a recent clinical study, researchers found that people who followed a high-fat, low-carbohydrate diet lost the same amount of weight as those on a low-fat, high-carb diet. In an observational study, women who had higher consumption of whole-fat, but not low-fat dairy foods had less weight gain. As long as calorie levels generally stay about the same often by lowering carbohydrates to offset increased calories from full-fat dairy people often find increased fullness from whole milk dairy foods, explains McDaniel.

What Are The Pros And Cons Of Whole Milk

Pros: The biggest pro of whole milk is that its high in healthy fats, especially omega-3 fatty acids, says McGrane. While it was once a concern that the high amount of fat in whole milk could lead to increased risk of heart disease, recent studies have not shown this correlation. In fact, some research has shown that consumption of full-fat dairy may actually decrease the risk of chronic disease, including heart disease.

Another positive aspect of whole milk is that the fat may enhance the absorption of vitamin D. As you may already know, vitamin D is fat-soluble, meaning the body absorbs it best when in the presence of fat. This vitamin is also important for supporting bone health and immune function.

Finally, although higher in calories than skim milk, whole milk has actually been associated with lower weight and waist circumferences. This may in part be due to whole milk keeping you fuller for longer, thanks to the high-fat content, says McGrane.

Cons: The obvious con is that whole milk contains more fat and calories than its skim counterpart. For perspective, one glass of skim milk contains just 80 calories, 0 grams total fat, and 0 grams saturated fat in comparison with a glass of whole milk, which contains about 150 calories, 8 grams total fat, and 5 grams saturated fat.

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Relax About The Saturated Fat

Whole milk is 3.25% fat. A single cup has 8 grams of fat, including 5 grams of saturated fata substance long vilified as a cause of heart disease. The World Health Organization and the American Heart Association both continue to advise low consumption of saturated fats, but science is challenging the conventional wisdom on this, too.

One meta-analysis, published in 2010 in the American Journal of Clinical Nutrition, reviewed 21 earlier studies and found no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease or cardiovascular disease. Another, published in 2014 in the Annals of Internal Medicine, reviewed 76 studies and came to a similar conclusion: The evidence did not support a recommendation of low consumption of saturated fats.

A measured interpretation of all this goes back to the old adage: Everything is fine, in moderation. Eat too much of anything and it will probably hurt you, especially because it is most likely replacing other, more healthful foods.

What really is the bottom line, says Keri Gans, a registered dietician nutritionist and author of The Small Change Diet, is we need to look at the total diet.

In other words, if youre eating bacon at breakfast, you probably shouldnt drink a glass of whole milk with it, she says.