Don’t Forget Dairy in Your Diet

Before June slips away, don’t forget it is National Dairy Month. Milk has been considered a wholesome beverage for many years, and studies continue to confirm the nutritional value of dairy in the diet.

Milk contains 13 known nutrients. Foods providing from 10 to 19 percent of the Daily Value (DV) of needed nutrients in a food serving are considered as good or excellent sources. At 20 percent DV or above, excellent nutritional sources include calcium, phosphorus, riboflavin, pantothenic acid, iodine (60 percent DV), and B₁₂ (50 percent DV). At 16 percent, milk has remained a major contributor of protein for many years. Milk is also a good source of vitamin D— fortified with 400 I.U. per quart—Vitamin A, niacin, zinc, selenium, and potassium.

Who drinks dairy milk? Consumption of dairy is more prevalent among those over the age of 55. More than 80 percent of this age group consume milk several times a week while those age 18-34 are prone to choose nondairy sources (67 percent). Half of those over age 55 never consume nondairy milks compared to less than 8 percent of those age 18-34.

What about the fat in milk? In spite of numerous nutrients, many associate the cholesterol content as bad for health. In recent studies, milk fat was found to lower LDL and HDL levels. Those who regularly consumed milk had a 14 percent lower risk of coronary heart disease. More studies are needed to confirm the impact on heart health. One thing did not change. Those who consumed more milk also had a higher BMI (body mass index) indicting an association between milk and weight gain. Researchers did not differentiate between regular milk with higher fat content and dairy milk with less fat content.

Consumers can choose from a variety of milks varying in fat content from whole milk (meaning no fat has been removed) to skim milk with negligible traces of fat. Whole milk has about 3.6 percent butter fat, depending on the type of cows producing it. For 2 percent milk and those with less butterfat, calories are reduced along with fat content. In other words, the less the fat, the lower the calorie count.

Regardless, milk is a wholesome addition to the diet. Few if any foods can compete with the quality nutrients dairy milk provides. Make milk a regular part of your diet if you haven’t already. It’s good for you.

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What Is Milk? – Part 1

June is National Dairy Month. After a campaign by grocers in 1937 to promote use of milk during summer months, June became the official “dairy month.” The Dairy Alliance, a nonprofit organization in the Southeast, works with dairy farmers and community and public groups to promote their industry, especially during the month of June. The dairy alliance points out that:

• The 2015-2020 Dietary Guidelines for Americans reinforces the importance of dairy products in the diet.
• Dairy foods contain nine essential nutrients, including three of the four nutrients typically lacking in the American diet: calcium, potassium, and vitamin D.
• Nutrients in dairy products provide combinations of nutrients, key in reducing risks of heart disease, obesity, high blood pressure, diabetes, and osteoporosis.
• Cow’s milk has more potassium and almost twice as much protein as found in alternative milks. Whether skim, reduced fat, whole, organic, or inorganic, dairy contains the same amount of protein, about 1 gram per ounce (or 8 grams in 8-ounce servings). Coconut and rice milks have the lowest amount of protein among plant beverages with 0 grams, while almond has 1 gram and soy 7 grams.
•  Most beverages made from alternative plant sources cost more and have about half the nutrients of cow’s milk.
• Lactose is a sugar found only in milk. Lactose-reduced and lactose-free milks are available for the lactose intolerant.

The amount of fat in cow’s milk depends on whether it is skim (with minimal fat), whole (full-fat content), or somewhere in between. Coconut milk, with 4.5 grams per serving of mostly saturated fat, has the highest fat content, and soy milk contains about 4 grams per serving. Cow’s milk with one percent fat, or 2.5 grams per 8-ounce serving, has about the same amount of fat as almond and rice beverages. Research confirms that saturated fat is less healthy than unsaturated fats whether from animal or plant sources.

While the Food and Drug Administration (FDA) belabors the issue of how to label and what to call plant-based alternative milks, the International Food Information Council (IFIC) believes consumers know what they are drinking. In a 2018 survey, at least 75 percent of consumers recognized whole milk, chocolate milk, non-fat, and skim milk (90%, 85%, 78%, 74% respectively) contain cow’s milk. But less than one-half understood that lactose-free milk is also from cow’s milk.

Nearly three-quarters of participants understood that plant-based “milks” do not contain any cow’s milk. Of those who bought milk, sixty-two percent purchased only diary milk while thirty-eight percent chose to purchase non-dairy milk. Consumers more likely to purchase plant alternatives lived in the western US (45%), were under forty-five years of age (43%), were people of color (48%), and were college educated (44%).

Controversy continues over naming these non-dairy products and whether they are as wholesome in the diet as cow’s milk. The FDA extended the time for consumer’s responses to these issues. Check part 2 of this topic for greater insight into what choices are best for you and your family.

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Milk―It’s Good for You

June is National Dairy Month. In recent years, cow’s milk has taken a bad rap for several reasons. A few individuals have food sensitivities and more readily tolerate milk from other animal sources. Some people prefer omitting any meat or meat-related products and opt for plant-based forms of milk such as coconut, soy, or almond. These milks lack many of the nutritional values of animal milk and often have added sugars and other substances. (See my blog, “Milk―It’s Your Choice”)

Cow’s milk, which most of us drink, is available in four forms: Whole milk has 3.5 percent fat. In an eight-ounce serving, it has 8 grams of fat and 150 calories. Reduced fat milk has 2 percent fat plus 5 grams of fat and 120 calories per eight ounces. Low fat milk contains one percent fat with 2.5 grams of fat and 100 calories per eight-ounce serving. Fat free (skim) milk has no fat and provides 80 calories per eight-ounce serving.

All forms of cow’s milk contain major nutrients but vary in fat content. Each eight-ounce serving of milk provides eight grams of protein. Milk is a significant source of vitamins and minerals including riboflavin, niacin, vitamins A and D, calcium, phosphorus, potassium and others.

Vitamins A and D are found only in the cream (fat) of whole milk. All other cow’s milk must be fortified with 400 I. U. per quart for vitamin D and 2,000 I. U. per quart for vitamin A. Even whole milk with less than the required amount must be fortified to these standards.

A student once asked, “Is skim milk made from whole milk that has been watered down?”  While I stifled a smile, the student was serious. In recent years, I have learned she is not the only one with that misconception. How would you have answered her question?

Milk Terms to Know:

• Organic: Organic milk is produced from cows without any exposed to hormones or antibiotics. Today, very little milk has these two substances. More recently, guidelines for organic milk require a certain amount of free-range time for cows.
• Lactose-Free: Some individuals are sensitive to lactose. The lactose-free form is real cow’s milk with the natural sugar (lactose) broken down for easier digestion. Lactose-free milk has the same nutrients and standards of other forms of  milk.
• Flavored: While chocolate is the best-known flavored milk, it is also available in other flavors and has the same nutritional qualities of unflavored milk. Lower fat choices are available, but most will have added sugar.
• Raw: The raw form comes straight from the cow without any processing. Federal law prohibits the sale of unpasteurized milk across state lines. For health reasons, raw milk is not recommended.

Benefits of Milk:

A few studies have indicated adverse effects from drinking cow’s milk, but the benefits more than outweigh any harm. Milk provides nearly one-third of the daily requirement of calcium. It works conjointly with other nutrients, especially vitamin D, in the development of bones and teeth in children. While significant throughout the life cycle, it is particularly important in aging as a deterrent of osteoporosis and other bone conditions more common to those over age 50. The body also needs calcium and vitamin D for several other functions.

Milk is a major source of protein. The higher quality protein in milk may benefit weight management because it helps to maintain lean body mass. Muscle, as opposed to fat, assists in burning more calories. In addition, higher quality protein increases satiety, reduces hunger, and fits into appropriate weight-loss plans.

What can be more refreshing than a tall glass of cold milk? Well, for me, that may be a steaming cup of hot chocolate. Whatever your choice, milk is a healthy option in any eating plan. During National Dairy Month, enjoy more milk in your diet. It’s good for you.

 

 

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Milk―It’s Your Choice

June is National Dairy Month. In past times, the mention of milk referred to dairy or that white liquid produced by mammals. Not so anymore. Controversy continues as to whether drinks from almonds, soybeans, coconut, and other plants constitute milk. While these products may be healthy, they definitely aren’t the same as milk from animals.

Test your knowledge about dairy (with 1% fat), unsweetened almond, soy, rice, and coconut milks by taking the quiz below.

• What milk listed above has the highest amount of protein?
• Which one is highest in calories?
• Which milks are fortified with calcium and vitamin D?
• Which milk is highest in fat, based on the above criteria?
• Which one(s) is/are lactose-free?

Protein in milk. Cow’s milk by far has the highest content of protein. In doesn’t matter if the product is skim, reduced fat, whole, organic, or inorganic, it contains the same amount of protein, about 1 gram per ounce or 8 grams in 8-ounce servings. Coconut and rice are the lowest with 0 grams of protein while almond has 1 gram, and soy 7 grams.

Calories in milk. Dairy milk (1% fat) also contains the most calories with 110 per serving. The most popular non-dairy milks usually contain added sugar, increasing the calorie count. When served unsweetened, plant milks have a calorie count as follows: almond― 40, soy― 80, rice― 70, and coconut― 45.

Fortified milk. A fortified food indicates that manufacturers have added micronutrients to the product. Federal regulations mandate fortification of cow’s milk with 2000 International Units (IU) per quart of vitamin A and 400 IU of vitamin D. Cow’s milk is naturally high in the mineral calcium, and the vitamin D improves calcium absorption. The federal government does not regulated fortification in plant milks, but many do add vitamins and minerals to simulate cow’s milk.

Fat content. Coconut milk, with 4.5 grams per serving of mostly saturated fat, has the highest content of the milks listed. Controversy continues regarding the pros and cons of the healthfulness of coconut milk. Current research confirms that saturated fat is less healthy than unsaturated types of fat whether from animal sources or plant sources. Soy milk is second highest in fat content with 4 grams per serving. The amount of fat in cow’s milk depends on whether it is skim―with minimal fat, whole―full-fat content, or somewhere in-between for reduced fat milk. Based on the 1 percent criteria, dairy, almond, and rice all have 2.5 grams of fat per 8-ounce serving.

Lactose. Lactose is a sugar found only in milk. Some people who have trouble digesting cow’s milk may be lactose intolerant.

Consumer Reports compared these milks and identified pros and cons.

• Almond milk. These drinks contain few almonds, sometimes no more than the equivalent of three to four whole almonds. The nuts are ground and added to water. Drinks may contain some vitamin E and are often fortified with calcium and vitamin D. Panelists preferred “Almond Breeze Original” of the eight tasted. This drink has sugar added and possibly other additives.
• Coconut milk. This drink is not the same as coconut milk found in cans. It is watered down to match the consistency of dairy milk. Added nutrients may include calcium and vitamin D, and some may have B₁₂. Of the five brands tasted, the panel chose “Silk Almond-Coconut Blend Original” as the most flavorful.
• Soy milk. This product is a good source of protein, but not the quality protein found in cow’s milk. It is made with ground soybeans and water, and is often fortified with B-vitamins, calcium, and vitamin D. Consumer Reports panelists tasted four products and selected “Silk Soymilk Vanilla” as the best. It, too, has added sugar.

With these facts, you can make more informed decisions about the type of milk you choose for you and your family. Dairy is usually the most economical and packs in more nutrients than any of the plant sources. All dairy milk has nine essential nutrients and high-quality (complete) protein. Non-dairy milks have no federal standards and may contain as much as ten different added ingredients including salt and sugar plus stabilizers and emulsifiers like locust bean gum, lecithin, and other gums.

Let me know what you think. Should these non-dairy drinks continue to be labeled as milk?

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Celebrate National Dairy Month

National Dairy Month originated in 1937 as National Milk Month to promote drinking of milk. This recognition has evolved into an array of options from skim to whole to flavored milks plus a variety of yogurts, cheeses, and other dairy products.

Below are  trivia questions from the Southeastern Dairy Organization which I have modified and added a few of my own. Test your knowledge about milk and milk products.

• What is pasteurization? Pasteurized milk has been heated to the proper temperature to kill any pathogens in the product. Recent trends among several groups have promoted raw milk. This means drinking milk as it comes straight from the cow. While dairy farmers maintain the utmost in sanitation, the possibility of contamination always exists. The Center for Disease Control considers pasteurized milk 150 times safer than raw milk.
• What is homogenization? Homogenization is a process of breaking down the fat in milk to make a more uniform texture throughout the mixture. Without this process, the cream (fat) in the milk will rise to the top of the fluid milk.
• What does fortified mean? Generally, this term in relation to milk refers to adding nutrients to the product to increase the nutritive value. Most milk is fortified with 400 International Units per quart of vitamin D.
• How much protein does a serving of milk provide? One 8-ounce serving of milk has eight grams of protein making it a major source for daily protein needs.
• Are Greek yogurt and regular yogurt made from different types of milk? No. While the term “Greek” is unregulated, true Greek yogurt has most of the whey (watery part of milk) strained off. Greek yogurt has greater amounts of protein, less sodium, and less sugar than regular yogurt.
• True or False: Eating yogurt helps with digestion. True. Yogurt can be beneficial in the digestive process.

Dairy is an important part of a healthy diet. Health professional recommend that individuals age nine or above consume three serving of dairy each day. However, most people’s diets include only two serving daily. Milk and milk products are high in varied nutrients. The calcium and phosphorus plus those products fortified with Vitamin D promote bone health.

To observe National Dairy Month, the National Dairy Council emphasizes 30 Days of Dairy. This informative site suggests ways to incorporate dairy into meals and snacks. One section includes recipes. I plan to try their yummy sounding recipe for Baked Spinach Artichoke Yogurt Dip which has 8 grams of protein and only 80 calories per serving.

Enjoy the wholesome goodness and benefits of milk and milk products. Celebrate National Dairy Month.

 

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Celebrate National Dairy Month

June is National Dairy Month. Before June slides into oblivion, take a moment to reflect on milk as one aspect of a healthful diet. Milk and its products are powerhouses of nutrients. They provide nine essential nutrients; calcium, potassium, phosphorus, protein, vitamins A, D, and B12, riboflavin, and niacin. These nutrients play vital roles in body functions and bone development, especially in children and teens. For adults, this food group may help reduce risks for cardiovascular disease and type 2 diabetes and help lower blood pressure. Milk and milk products may also help rid the body of unwanted weight.

The 2010 Dietary Guidelines for Americans recommends that adults consume three cups of low-fat or fat-free milk or milk equivalent daily. Serving size equals one cup of milk or yogurt and one and one-half ounces of cheese. A 2,000 calorie diet is the standard for recommendations. Men and very active women may need to increase their number of servings.

Milk is a mainstay as a beverage whether with meals or as part of a healthy snack. Use milk instead of water to prepare cooked cereals or soup. Enjoy other forms such as yogurt and numerous types of cheeses. Shredded cheese on casseroles or vegetables or in soups, stews, and other dishes creates tempting fares and provides extra nutrients. Yogurt makes a great dip for fruits and vegetables. Use flavored yogurt for delicious smoothies. Because of their low lactose content, cheese and yogurt can replace milk to meet nutrient needs of those who are lactose intolerant.

Don’t overlook milk or its products in your diet. Enjoy its refreshing taste with assurance that you made healthy choices for your eating plan.

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