Vitamins For Good Health
Regardless of whether it’s 2 percent or 3.5 percent whole milk, milk is nutritious. Your body needs the vitamins found in milk to use carbohydrates, protein and fat. All types of milk contain B vitamins, along with small amounts of niacin, pantothenic acid, vitamin C and folate.
The content of fat-soluble vitamins A and D differs depending on the fat content of the product. Two percent milk must be fortified with vitamin A to be nutritionally equivalent to whole milk, according to Milk Facts. Whole milk typically has 395 IU of vitamin A, while 2 percent has 464 IU per cup. Most milk, whole or 2 percent, is fortified with vitamin D, making it one of the few food sources of this vitamin. Whole milk contains 98 milligrams of vitamin D, while 2 percent milk has 105 milligrams per cup.
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.
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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.
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Whole Milk: Is It Unhealthy
For years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its saturated fat content.
Mainstream nutrition recommendations advise limiting saturated fat because it can increase cholesterol levels, which is a risk factor for heart disease .
Based on this information, experts made the assumption that saturated fat must increase the risk of heart disease. However, there was no experimental evidence to prove that this was true (
In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not fully support this recommendation.
What Is The Difference Between Vitamin D Milk & 1% Milk
All types of cow’s milk you’re likely to find at the local supermarket are fortified with vitamin D it doesn’t occur naturally in any of them. Vitamin D and others, including vitamin A, are added to much of the milk available in the United States during processing, also known as fortifying. Some milk companies have replaced the “whole milk” label with “vitamin D milk,” which may be a bit misleading.
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What Is Soy Milk
Soy milk is created by the suspension of soybean flour in water. This widely used milk alternative is plant-based and consumed by both vegans and the lactose-intolerant.
It’s a good source of protein , and is much lower in calories than whole milk . It also contains very little saturated fat.
Soy milk is a good source of vitamin A and potassium, and is often fortified to be a good source of calcium and vitamin D.
However, soy is also a common allergen, so people who are allergic to soy should not drink soy milk. Also, most of the soy in the U.S. comes from genetically modified plants, which is a concern to some. In addition, too much soy may be a problem for people with thyroid disease or other conditions.
What about soy milk and breast cancer? The latest research is mixed. Says the Susan. G. Komen website, “The effects of soy in people with breast cancer are unclear. Some research finds that soy might feed certain breast cancers because it can act like estrogen. Other studies have found that soy seems to protect against breast cancer. The difference in effects might have something to do with the amount taken. Because there isnt enough reliable information about the effects of soy in women with breast cancer, a history of breast cancer, or a family history of breast cancer, its best to avoid using soy until more is known.”
May Reduce Heart Disease Risk
A major risk factor for heart disease is a cluster of conditions known as metabolic syndrome. It includes high blood pressure, insulin resistance, excess abdominal weight, high triglycerides, and low HDL cholesterol.
People who have higher levels of vitamin D tend to have less severe metabolic syndrome and a lower risk of heart disease (
A study in nearly 10,000 people found that those who got more vitamin D from supplements or diet including fortified milk had higher blood levels of the vitamin, less stiffness in their arteries, and lower blood pressure, triglyceride, and cholesterol levels .
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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.
Is There A Difference Between 2% And Vitamin D Milk
A wide range of milk products stock the shelves of the average grocer these days. You can choose from whole fat cows milk to nonfat and anywhere in between as well as almond, rice, or soy milk. All the options and various information might leave you wondering if there is a difference between 2% and Vitamin D milk as well as all the other options. Lets consider the categories and characteristics of milk products.
Clover Farms is the superior choice when considering cows milk options regardless of the type you decide is right for your diet and taste preferences. We have over 80 years of experience under our belt and partnerships with 170+ local dairy farms. All of our milk is produced with zero antibiotics or artificial growth hormones and produced with standards that exceed federal mandates.
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Fat Content Body Composition And Vitamin D Status
In a 2016 study out of Canada, researchers looked at over 2700 healthy children aged 1 to 6 years. They evaluated the fat content of milk and its influence on weight and vitamin D status, and whether the volume of milk consumed made a difference.
With every 1% increase in milk fat content, the blood level of vitamin D went up significantly.
Children who consumed whole milk had higher vitamin D levels than children who consumed 1% milk.
The average child who drank whole milk had lower body fat than a child who consumed 1% milk.
Children who consumed 1 cup of whole milk per day had a blood vitamin D concentration comparable to children who consumed almost 3 cups of 1% milk.
The authors suggest that our current recommendations for low fat or skim milk in the early childhood years may contribute to low vitamin D status and higher body fatness.
Meaning, if your child drinks whole milk, then your child will have a higher vitamin D level and lower body fatness.
Of course, this is just one study, albeit large. As I mentioned, it has its limitations. The study did not establish causation, so the results do not show that whole milk caused lower body fatness.
Nonetheless, this study makes us question our current understanding.
*BMI z-score is a measure of the deviation from the standard BMI expected for weight, age and gender. The BMI z-scores represented the difference between healthy weight and overweight.
Benefit From Minerals In Milk
Your body needs minerals for enzyme functions, bone formation and oxygen transport. Milk is a good source of calcium, magnesium, phosphorus, potassium, selenium and zinc, according to Milk Facts. Two percent milk has slightly more calcium than whole milk with 285 milligrams and 276 milligrams, respectively, which is about one-third of your daily value, according to the USDA Dietary Reference Intakes. The phosphorus, potassium and sodium content is slightly higher in 2 percent milk as well. Milk also contains very small amounts of copper, iron, manganese and sodium.
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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.
What Are The Pros And Cons Of Whole Milk
Pros: “The biggest pro of whole milk is that it’s 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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What Are The Potential Benefits Of Whole Milk
Some studies mention the satiating effect of full fat milk on a childs appetite: children may get full faster and hold that fullness longer, helping them curtail any extra eating.
Also, since vitamin D is a fat-soluble nutrient , its possible that the higher fat content of milk helps the body absorb vitamin D more efficiently.
What Are The Different Types Of Milk
There are several different types of milk. Most of these are related to the fat content of the milk, though there are a few that are dependent on the type of processing as well.
- Whole Milk: This is milk without any fat removed. Its conventional cows milk, though processed with processes like pasteurization and homogenization. Whole milk has a fat content higher than 3% by weight. Typically, this is 3.25% to 3.5%.
- Skimmed Milk: Skimmed milk or fat-free milk is the type of milk where the dairy processor has removed the fat from the milk.
- Reduced Fat Milk : Skimmed milk is usually the base from reduced fat and low fat milk. Once the fat has been removed , the dairy processor calculates the right amount of fat. This amount is then added to the milk, thus producing 2% milk.
- Low-Fat Milk : This is similar to reduced fat milk. Except, for low fat milk, the dairy processor usually calculates the added milk fat to 1% when adding it to the milk.
- Lactose-Free Milk: This milk is similar to conventional cows milk, but processed to remove lactose from the milk. This can be beneficial for people who are lactose intolerant.
- Organic Milk: This is milk produced in accordance with USDAs guidelines for organic products.
- Raw Milk: Raw milk comes straight from the cow and there is no processing, like pasteurization. CDC and FDA have noted concerns about consumption of this milk. Federal law restricts the distribution of raw milk across state lines.
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What Type Of Milk Is Best
Milk covers nine essential nutrients. Including protein, calcium, vitamin D, riboflavin, potassium, vitamin A, vitamin B12, niacin, and phosphorus:
These nutrients help build strong bones, convert food into energy, and milk has selenium, which works with vitamin A to help maintain a healthy immune system.
However, if you find yourself standing in the dairy aisle at the grocery store wondering what type of milk is best? you are not alone.
Due to recent conflicting advice and varying opinions on which type of milk is healthier for us, this has become a common dilemma leaving us without real clear answers. Especially when some experts say whole milk is best while others say only skim milk should be used. Whats a milk drinker to do?
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Why Is Cow Milk Bad For You
Cow’s milk is packed with protein and other key nutrients, including fat and carbohydrates. … But they acknowledge that cow’s milk does raise health concerns. It can carry harmful pathogens, including salmonella and E. coli, and many infants and children are allergic to it, though some outgrow their allergy.
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Which Milk Is Best For Babies After 12 Months Old
Toddlers younger than two years old are encouraged to drink whole milk.
This is because the whole milk fat is beneficial to their growth and development, especially with the need for nutrient-dense foods in their diet.
After 2 years old, the current recommendations are to transition to a lower fat milk. However, if your toddler is having difficulty gaining weight, you may want to stick with whole milk.
If your family doesnt do dairy, be sure to read my article on the best milk for kids so you can choose the best option for your family. The article compares the various milk substitutes and highlights considerations for choosing the right milk alternative.
Whole milk nutrition facts have changed over the years as research uncovers more about how different fats affect the body and interact with key nutrients such as calcium and vitamin D. These nutrients are especially important during childhood and teenage growth spurts.
If you make the switch to full fat milk, look at the big picture of your familys diet.
Is your familys diet relatively low in overall fat?
Are the fat sources in your familys diet primarily plant-based and mono-unsaturated fats?
If your family eats a high-fat diet already, such as hitting the fast food drive through, favoring fried foods and desserts and high-fat meats on the regular, then moving to full fat milk may not be optimal.
However, a switch to full fat milk could make sense if your family includes plenty of plant fats and other healthy fats .
What Is Whole Milk
Whole milk is cows milk that still has all its fat composition. This means that all the fat naturally present in the milk remains in it even after processing. Moreover, whole milk is thicker than other types of milk that contain less amount of fat.
Whole milk contains a 3.25% fat composition. In addition, 1 cup of whole milk contains an average of 140 calories, 7g fat, 7g protein, 12g carbs, vitamins, and minerals. The nutritional value of whole milk will depend on the brand of milk.
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