Is Chocolate Milk Good For Runners
The nutritional needs of runners and other athletes are somewhat different than for the general population. Running burns a lot of calories and requires a higher dietary intake of carbohydrates for vigorous workouts.
Although the higher sugar content in chocolate milk may be unhealthy for sedentary individuals, this is usually less problematic, and potentially even beneficial for endurance athletes and runners.
Much like sports drinks, energy gels, dried fruit, and energy chews provide the easily-digestible carbohydrates runners need before and during exercise, the simple sugars in chocolate milk can be helpful, rather than potentially harmful, to runners.
Nutritionists probably wouldnt recommend drinking sports drinks over water to someone who sits at a desk all day, though sports drinks have their merit for a runner before, during, or after a long run or race.
Similarly, the sugar content in chocolate milk can actually be beneficial to runners as part of the carbohydrate fueling strategy before or after a run.
All this is to say, chocolate milk can be a healthy drink for runners, particularly because it has many health benefits and the downsides of the sugar content are minimized if not negated.
Running is a high-impact activity, so bones are placed under a tremendous amount of repetitive stress. The calcium, vitamin D, and phosphorus in chocolate milk can support healthy bones and reduce the risk of stress fractures in runners.
Does Milk Really Contain Vitamin D
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.
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.
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How Do You Know Almond Milk Is Bad
As Carolyn Flood, co-founder of NotMilk, told Epicurious, other signs almond milk has gone bad include a sour taste, a thicker texture, and a weird smell. If the almond milk has separated, its not spoiled thats a natural thing that happens with almond milk. But if you see clumps, dump it out and open a new bottle.
Bovine Growth Hormone Supplementation
Since November 1993, recombinant bovine somatotropin , also called rBGH, has been sold to dairy farmers with FDA approval. Cows produce bovine growth hormone naturally, but some producers administer an additional recombinant version of BGH which is produced through genetically engineeredE. coli to increase milk production. Bovine growth hormone also stimulates liver production of insulin-like growth factor 1 . The US Food and Drug Administration, the National Institutes of Health and the World Health Organization have reported that both of these compounds are safe for human consumption at the amounts present.
Milk from cows given rBST may be sold in the United States, and the FDA stated that no significant difference has been shown between milk derived from rBST-treated and that from non-rBST-treated cows. Milk that advertises that it comes from cows not treated with rBST, is required to state this finding on its label.
Cows receiving rBGH supplements may more frequently contract an udder infection known as mastitis. Problems with mastitis have led to Canada, Australia, New Zealand, and Japan banning milk from rBST treated cows. Mastitis, among other diseases, may be responsible for the fact that levels of white blood cells in milk vary naturally.
rBGH is also banned in the European Union, for reasons of animal welfare.
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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.
Milk Nutrition Facts You Need To Know
Do you know the nine essential nutrients in milk create a nutrient powerhouse?
Milks ingredients and nutrients differ from popular non-dairy options like almond milk, cashew milk, or soy milk. Not all non-dairy options have the same nutrients as the nutrients in milk. For example, an eight-ounce glass of dairy milk provides eight times more naturally occurring protein than the same size serving of almond milk.
All dairy milk whether it is fat free, flavored or organic milk provides nine essential nutrients. In addition to naturally occurring, high-quality protein, milk contains other nutrients including B vitamins for energy, vitamin A to help maintain a healthy immune system as well as calcium and vitamin D, both that work in concert for bone health.
In fact, milk is the top food source for calcium, potassium and vitamin D, three of the four “nutrients of public health concern” nutrients that many Americans, including children, are most lacking in their diets. Since more than 90 percent of the U.S. population falls short of the recommended three daily servings of milk and milk products, including this fresh, simple and wholesome beverage at mealtimes can play an important role in healthy eating and well-being through adulthood.
Read on to learn how milk serves up a nutrient-rich punch for both you and your familys diet.
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Do Infants Get Enough Vitamin D From Breast Milk
Breast milk alone does not provide infants with an adequate amount of vitamin D. Shortly after birth, most infants will need an additional source of vitamin D.
To avoid developing a vitamin D deficiency, the Dietary Guidelines for Americans and American Academy of Pediatrics recommend breastfed and partially breastfed infants be supplemented with 400 IU per day of vitamin D beginning in the first few days of life. Families who do not wish to provide a supplement directly to their infant should discuss with a healthcare provider the risks and benefits of maternal high dose supplementation options.
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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May Help Boost Immunity
Almond milk has various nutrients and minerals which help in maintaining a healthy immune system. The immune system protects our body from germs and microorganisms that may cause health issues and are harmful to the body. Intake of almond milk may help in keeping the bodys primary line of defense healthy and strong.
Top Choices For Clean Nut Cheese
We love nut-cheeses, especially when made with cashews! However, many brands are filled with emulsifiers, and unnecessary additives that make them anything but healthy.
Luckily, the demand for truly clean health food has risen, and brands that offer these products are becoming much more prevalent. Here are our favorite, most-trusted nut cheese brands!
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Whole Cows Milk Or Lower Fat Cows Milk
Children can drink unflavored, unsweetened whole cows milk. Whole cows milk is the same as lower fat cows milk except that it is higher in fat. It is important for young children to get fat in their diet for healthy growth and development. If your child has excessive weight gain or a family history of obesity, high cholesterol or triglycerides, or cardiovascular disease, talk to your childs doctor or nurse about the type of cows milk to give.
Milk Is A Versatile Ingredient
Milk is a nutritious beverage that provides a number of health benefits.
Moreover, its a versatile ingredient that can be easily added to your diet.
Aside from drinking milk, try these ideas for incorporating it into your daily routine:
- Smoothies: It makes an excellent, high-protein base for healthy smoothies. Try combining it with greens and a small amount of fruit for a nutritious snack.
- Oatmeal: It provides a tasty, more nutritious alternative to water when making your morning oatmeal or hot cereal.
- Coffee: Adding it to your morning coffee or tea will give your beverage a boost of beneficial nutrients.
- Soups: Try adding it to your favorite soup recipe for added flavor and nutrition.
If youre not a fan of milk, there are other dairy products that have similar nutrient profiles.
For example, unsweetened yogurt made from milk contains the same amount of protein, calcium and phosphorus.
Yogurt is a healthy and versatile alternative to processed dips and toppings.
Summary Milk is a versatile ingredient that can be added to your diet in a number of ways. Try adding it to smoothies, coffee or your morning oatmeal.
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Which Is Better For Health
Reduced-fat milk and skim milk have fewer calories and higher amounts of vitamins than whole milk . They also have less saturated fat, which has been shown in studies to raise your “bad” cholesterol and put you at a higher risk for heart disease. But reduced-fat milk and skim milk often contain more added sugar than whole milk, which is also a no-no.
While skim and reduced-fat milk might seem appealing to those who are trying to lose weight, there is a lot of debate as to whether they are more beneficial than whole milk for weight loss.
- The large amount of added sugar in skim and reduced-fat milk is a problem for some.
- Others take issue with possible health implications of the fortification process.
- Studies say the saturated fat in whole milk might help you feel more satisfied and full longer than drinking reduced-fat or skim milk.
Whichever type you prefer, when picking the type of cow’s milk that’s the best fit for you, weigh the benefits of each and determine which one fills the requirements of your personal nutritional needs and preferences.
Almond Milk A Healthier Choice
Well, it is quite clear now. Regular milk seems to lag behind almond milk in terms of nutritional value. Regular consumption of almond milk supplies essential vitamins and minerals to the body, aiding its better functioning. In addition, Almond milk is rich in antioxidants that clear impurities from various systems of the body and reduce the risk of life-threatening diseases like cancer. Antioxidants in almond milk are also known to slow down the process of aging and make your skin look radiant and youthful. However, regular milk caters to only limited nutritional needs by providing calcium, protein, and vitamin A and D. Almond milk, on the other hand, provides the body with a broader spectrum of nutrients.
Almond milk is the healthiest alternative to regular milk and is easy to adapt to given its light, sweet, and nutty flavor. It resembles regular milk in terms of texture and appearance and also, works wonderfully with your morning dose of coffee and cereal.
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Readily Available Nutrients In Raw Milk
Real milk that is clean, fresh, full fat, and unprocessed is a complete food and a source of a wide variety of vitamins, minerals, essential fatty acids and other important compounds. After all, raw milk is Natures exclusive food for infants, so it must supply every single nutrient that the infant needs.
Milk is an important source for nutrients like fat-soluble vitamin A, D, E and K2 vitamin C all the B vitamins, especially vitamins B2, B6 and B12 and minerals like calcium, phosphorus and zinc as well as essential trace minerals. Levels of these vitamins will be higher if the cow is on pasture eating green grass.
Moreover, raw milk supplies enzymes and carrier proteins to ensure that 100 percent of every nutrient is absorbed. Pasteurization destroys all these important co-factors. Milk that is processed, pasteurized, evaporated, centrifuged or otherwise tampered in some way, does not offer this miraculous all-in-one source for nutrients.
Cows Milk And Milk Alternatives
Information about finding infant formula can be found here.external icon
Additional information to help families during the infant formula shortage can be found here.
Your growing child needs vitamins and minerals like vitamin D and calcium to build strong bones. Pasteurized, whole cows milk and soy beverages that have been fortifiedalert icon with vitamin D are good sources of vitamin D and calcium. Most cows milk sold in the United States is fortified with vitamin D.
Choose milk or milk alternatives that are unflavored and unsweetened. Flavored cows milk and fortified soy beverages can have added sugars. Your child does not need added sugars.
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Far Better Sources Of Nutrients:
There are far better sources of all of these nutrients than dairy. Dairy foods are not a nutritional requirement. And if you are concerned about preventing osteoporosis, maintaining a healthy weight, and boosting your intake of bone-building nutrients such as vitamin K and calcium, one of the most important things you should do is swap the slogan Got Milk? for Got Greens? Instead of making an effort to consume three servings of dairy a day, try getting just one or two large servings of dark leafy greens each day. You will do your body, and your bones, a big favor!
Almond Milk Nutrition Facts And Health Benefits
Willow Jarosh is a registered dietitian and nutrition coach specializing in intuitive eating. She is the author of Healthy, Happy Pregnancy Cookbook.
Almond milk is considered a healthy food by many because the beverage is made from almonds, a highly regarded superfood. But there are ingredients other than almonds in many brands of almond milk, and several different kinds that you can buy. Each variety provides slightly different nutrients and health benefits.
But typically, almond milk is low in carbohydrates, calories, and fat, and provides some protein. It also offers vitamin E and, when fortified, provides calcium.
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What Supplements Should I Take While Breastfeeding
During breastfeeding, your requirement for certain vitamins and minerals will increase. Taking these in supplement form can help to top up your levels, especially if youre finding preparing fresh balanced meals a challenge in those early days.
You may also want to try an herbal supplement to boost your milk flow.
Read on to find out more about the best breastfeeding supplements for your health, your babys health, and your milk production.
Thanks To Our Clean Cuisine Readers
And, since we have received so many emails from our readers over the years asking specific questions about dairy, we had to research. Well, that research has turned into this growing blog post all about is milk good for you or is milk bad for you?
This article has grown over the years to include additional research and frequently asked questions by our readers on is milk good for you or is milk bad for you. Use this guide to help you find the areas of this article with ease.
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Vitamins Medications And Supplements
According to the Academy of Breastfeeding Medicine there is not a specific vitamin that increases breast milk supply 1. A couple of medications and the herb fenugreek may help, but studies are inconclusive and most are poorly done. Some cultures have traditions followed by new mothers such as staying warm, resting for the first month, drinking certain herbal teas or eating certain foods, but none have been scientifically proven. Your health care provider may recommend that you continue taking your prenatal vitamin as long as you breastfeed, but this ensures that you and your baby get adequate nutrients, not that you increase your milk. If you are concerned about your milk supply, talk to your health care provider or to a certified lactation consultant.
- According to the Academy of Breastfeeding Medicine there is not a specific vitamin that increases breast milk supply 1.
- Your health care provider may recommend that you continue taking your prenatal vitamin as long as you breastfeed, but this ensures that you and your baby get adequate nutrients, not that you increase your milk.