The nutritional value of milk varies depending on the brand and cooking method. Milk is a widely consumed healthy beverage across all Indian households.
Milk products like Panner, curd, lassi, butter, kheer, milkshake, cream, cheese, and flavored milk will have their own health benefits. For example, the famous milk brand has the following nutrition profile.
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Milk |
1 Cup (225 grams) Nutrition values
The following information has been taken from valuable sources like USDA
- Protein 8g
- Fat 4.6g
- Calories 122 kcal
- Calcium 307mg
- Sodium 95mg
- Carbohydrates 12g
- Sugar 12g
- Vitamin D 24% of the Recommended Dietary Allowance(RDA)
- Vitamin B12 18% of the RDA
- Potassium 10% of the RDA
- Phosphorus 22% of the RDA
- Selenium 13% of the RDA
Benefits of Milk
Milk has several key benefits. Peoples usually uses packed milk and Dairy milk shop, and they both have their pros and cons It is a daily dose of good health, right from our childhood, we have seen our mother insisting on having a glass of dairy milk.
1. Milk is an excellent source of calcium
It is recommended that adults have 1,000 milligrams of calcium per day. A cup of milk provides 300 milligrams or 30% (you'll get 700 if you drink two cups). It also contains some vitamin D.
Many
people can't digest dairy well but Lactaid milk is an alternative because it
contains the enzymes needed to digest milk sugars so those who are lactose intolerant can drink it without any side effects.
2. It's a Good Source of Quality Protein
Despite being more bad-mouthed than its
counterparts like eggs or beef, milk is one of the best sources of quality
protein. Not only is it an affordable way to provide 20+ grams per serving to
your diet - but it's also easily digested by many people due to its dairy tolerance.
Lactaid milk is a good substitute for those with lactose intolerance.
3. It Improves our Bone and Teeth Health
Dairy can be difficult to digest for some people. Dairy products are necessary for others, like athletes who need to rebuild bone health or people whose milk consumption is insufficient for dietary needs because they are following a vegan diet.
If you experience any
adverse side effects from drinking milk (cramps, diarrhea), try drinking
Lactaid milk instead. Lactaid milk contains all the same proteins as regular
milk but is better tolerated by Lactaid-intolerant individuals and those with
lactose intolerance.
4. Helps in Weight Loss and Muscles gain
Dairy such as milk has been historically linked to aiding in weight loss because it contains calcium which helps strengthen bones; a protein that builds muscle; and extra calories from saturated fat.
However, this isn't true for all cases. For example, people who have lactose intolerance or are vegan will find that their weight will be more likely to stay on. They also have an increased risk of osteoporosis if they don't get enough vitamin D from other sources.
So, while dairy may not help
with weight loss for everyone, it does provide other benefits like bone health
and healthy muscles.
5. Milk is Versatile
Milk is one of the most popular beverage choices worldwide, available in various forms with a diverse range of nutritional benefits such as Cottage cheese (Paneer), Yogurt, butter, ghee, and so on.
It can be consumed in various forms, and each of them has its pros and cons.
Side Effects of Milk
Milk nowadays is largely processed, due to which leads to imbalances between good and bad gut bacteria, Which can cause problems like bloating, diarrhea, gas, or constipation.
Although packaged milk can more reliable than local dairy milk since you get the nutritional values behind the packet, which can also make it easy for you to understand the nutrition you are consuming in your daily life.
1. Can cause Digestive Problems
If you have an existing problem with dairy-based products such as lactose intolerance or milk allergies, it's a good idea to steer clear. Drinking milk can also cause constipation, flatulence, diarrhea, acid reflux, and other digestive problems for some people.
Finally, there is
evidence that dairy products may be linked to high cholesterol in some people
so if you are at risk for heart disease you should limit your intake.
2. Can cause skin conditions
Milk is a fantastic dairy product that is packed with nutrients such as protein and vitamin D. However, there are certain side effects to watch out for when consuming milk including acne breakouts and rashes caused by lactose intolerance.
In addition to this issue, another side
effect to be aware of when drinking milk is Crohn's disease or irritable bowel syndrome.
3. Can cause Cancer
Note: You do not need to worry about this, still be conscious while buying milk from the dairy shop or local shops and must check their nutritional values and expiry date.
Q&A
Q. What happens when you drink milk at night?
Ans. There is a common misconception that dairy consumption should be avoided before bed. However, you can get calcium in other foods like dark leafy greens or by taking a supplement.
As for the side effects of milk at night, many people experience an upset stomach from drinking milk late at night. Also, try to avoid lactose-free varieties because they don't contain much nutritional value compared to regular types of milk like 2% or whole milk.
Q. Does milk increases insulin level?
Ans. You may have heard from your doctor that milk will cause your insulin levels to spike. One study suggests a connection between the intake of high-fat dairy foods with insulin resistance, but there's not enough evidence to say that milk will raise insulin levels.
Research also shows a link between diabetes and drinking more than three glasses of milk per day. Remember that dairy is calorie dense so it's important to watch what you're eating even if you've been told by your doctor that drinking milk doesn't raise insulin levels.
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