Milk, it’s a beverage that has been drunk around the world for thousands of years and has been a part of our nutritional history since time immemorial. Full of nutrients, milk in its various forms has had a long, long history. From 10 000 BC and the “agricultural revolution”, evolving societies from nomadic tribes established communities and then with this came domesticated animals and the ingenuity for people to use by-products, including milk. Right up to 1862, with Louis Pasteur, a French microbiologist, conducting the first pasteurisation tests, milk has certainly come a long way and is hardly a new found fad.
With soy milk, coconut milk, almond milk and the new popular milk on the block, oat milk, it seems like dairy milk is being pushed to the sidelines, but don’t let that let that put any doubt in your mind. Drinking milk can be highly beneficial to your health, especially for women. In this blog, we outline some of the main benefits of drinking milk and simple ways to integrate milk into recipes so ensure you’re getting your fill. Read on to discover more.
Milk can help aid weight loss
After reviewing 14 clinical studies, researchers discovered that people who included high amounts of dairy (at least the recommended three servings) while on a calorie-restricted regime, lost, on average, an additional 2.8 pounds overall compared to people consuming fewer dairy products while dieting. While you can’t expect the same results if you don’t cut your calories, research suggests including the recommended three servings a day of low fat milk and dairy products might just help you optimise your weight loss.
Over the last few decades, researchers have found that milk helps prevent lots of different diseases. This includes its ability to help decrease high blood pressure and lower the risk of strokes. Moreover, milk has the ability to reduce the production of cholesterol by your liver, and is said to improve eyesight. There are some researchers who believe that milk can also reduce the risk of osteoporosis.
The prevention of osteoporosis
Dairy foods are an excellent source of several essential nutrients, including calcium, magnesium, phosphorus, potassium, protein and vitamin D, that work to aid and look after your bones. By enjoying 3 servings of low fat or fat-free milk, yoghurt or cheese every day, families, especially children and teens in their peak bone-building years, can help reduce the risk of osteoporosis later in life.
How does dairy maintain a healthy blood pressure?
Research shows the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is a balanced eating plan that includes 2-3 servings of dairy foods and 8-10 servings of fruits and vegetables, may help lower blood pressure. Dairy foods are an integral part of DASH because they contain a trio of minerals — calcium, potassium and magnesium — that play an important role in maintaining healthy blood pressure.
Does milk reduce chronic diseases?
Studies also indicate that, for those ages 9 and older, enjoying 3 servings of low fat or fat-free milk, cheese or yoghurt every day, as part of a balanced eating plan, may lower the risk of cardiovascular disease, coronary heart disease and stroke.
A growing body of evidence also indicates that milk and milk products are associated with a reduced risk of type 2 diabetes.
Now that you know that there are way more benefits to drinking milk than you thought, you might be wondering if it matters what kind you drink. The short answer is no. You can choose skim milk, low fat milk, 2% or whole milk. All will provide the same benefits, just with different levels of fat and calories. So what are you waiting for? Go get a tall glass of milk and take advantage of milk’s amazing benefits!
Versatile ingredient for healthy foods and drinks
Milk is a nutritious beverage that provides a number of health benefits. Moreover, it’s 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 favourite soup recipe for added flavour and nutrition.
If you’re not a fan of milk, there are other dairy products that have similar nutrient profiles.
For example, unsweetened yoghurt made from milk contains the same amount of protein, calcium and phosphorus.
Milk can be a healthy and versatile alternative to processed dips and toppings, some delicious examples of this include a sweet milk dip which can come as an accompaniment to desserts such as crumble or pies. It’s made from whole milk, corn starch, vanilla extract and sugar. Or, for those with more of a savoury tooth, you can make a delicious creamy nacho-cheese dip as an accompaniment to tortilla chips with fresh guacamole and salsa.
Milk is a quality source of protein
Not only are dairy foods like milk, cheese and yoghurt a quality source of rich protein but they also contain valuable calcium, and a great deal of them are fortified with vitamin D. Selecting skimmed or low-fat dairy in particular helps keep bones and teeth strong as well.
Chocolate milk is the age-old recovery food after working out, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie – such as a strawberry and banana smoothie.
Drinking milk as a stress-reliever
Milk packs tryptophan—an amino acid that’s converted into the neurotransmitter serotonin. Elevated levels of serotonin improve your mood, which can keep you calm. Plus, calcium and magnesium help lower blood pressure. Warm milk can be extremely calming since the temperature exerts a calming effect like herbal tea. But if you only like to drink milk cold, you’ll still reap the benefits.
Non-dairy milk alternatives
Milk is undoubtedly a good choice for many, however, others can’t digest it or choose not to consume it. Many people can’t tolerate milk because they’re unable to digest lactose, a sugar found in milk and dairy products. Interestingly, lactose intolerance affects around 65% of the world’s population. This has led to wide-range of non-dairy milk alternatives such as:
- Soy milk: Contains a similar amount of protein as cow’s milk and has a mild flavour
- Almond milk: Made from almonds, this plant-based alternative is low in calories and fat
- Coconut milk: This tropical drink made from coconut flesh and water has a creamy texture and mild flavour
Milk is a versatile and healthy drink that can benefit your health in multiple ways. It’s filled with nutrients such as calcium and it’s packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein.
Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.
Many people are unable to digest milk or choose to avoid it for personal reasons.
For those able to tolerate it, consuming high-quality milk and dairy products has been proven to provide a number of health benefits.
Freshways – A wholesale milk supplier, we supply a range of dairy products including organic milk
Here at Freshways, we offer a selection of dairy products as well as a selection of products with a full variety of milk products for independent retailers across the UK. Our family run business began in 1990 and has continued to grow. Freshway is the largest independent family run dairy supplier in the UK and we pride ourselves on high quality and reliable service at competitive rates. Please get in touch today to find out more about what we can offer you.