What Type of Milk Is Best for You?

200464175-001Back in the day, just about everyone used to drink whole cow’s milk, which would be delivered to doorsteps each morning. Now, there are a number of options for milk and milk-substitutes to fit every body.

Dairy Milk

Dairy milk, which of course comes from cows, remains the most popular. There are now different types of dairy milk, however, that a consumer can choose between.

  • Whole Milk

    —This milk doesn’t have any of the fat removed. It has 8 grams of fat per cup and is high in calcium, vitamin D and natural proteins.

  • Other Dairy Milk

    —Other options are 1 percent, skim and fat-free milk. Whole milk has 150 calories, 1 percent milk has 110 and skim milk has 80. Fat free milk has the same nutritional benefits as whole milk but without the calories and saturated fat.

  • Lactose-Free Milk

    —Many think lactose-free milk is a milk substitute, but it is actually cow’s milk that is processed to break down lactose, which is a natural sugar found in dairy. Lactose-free milk is still a good source of calcium, vitamins, protein and minerals, and is a good option for anyone who has difficulties digesting regular milk.

Almond Milk

Almond milk is made from almonds that have been ground up. It has fewer calories than other types of milk, as long as it isn’t sweetened. It also is free of saturated fat and cholesterol, and it is naturally lactose free. Though made from almonds, almond milk isn’t a good source of protein. It also doesn’t provide much calcium, though some brands add calcium and vitamin D to their almond milk.

Soy Milk

Soy milk is a popular choice for vegans and those who are lactose intolerant. It is made from soybeans, and both the soybeans and the soy milk are good sources of calcium (when fortified), protein and potassium. Soy milk is also low in saturated fat and free of cholesterol.

Rice Milk

This type of milk substitute is made from milled rice and water. Of all milk substitutes, it is the least allergenic, and is therefore a good choice for those who are allergic to lactose or nuts. Rice milk isn’t a good source of calcium or vitamin D, but just like with the other milk substitutes, it can be fortified with both.

The right milk or milk substitute for you depends on a number of factors, including your nutritional goals, your allergies and your taste preferences.

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Tips For Lactose Intolerant Individuals To Get More Calcium

 

Many people are lactose intolerant and this can be a problem as increased milk intake is usually the first advice for people who wish to avoid osteoporosis. Milk is rich in calcium and comes in liquid form which is easy to consume. Fortunately, there are plenty of other ways to increase the body’s calcium levels. Follow the tips below to get stronger bones:

1. Avoid Food And Drinks That Diminish Calcium From The Body

The first thing you should do is to stop unnecessary loss of calcium. After all, you are already compromised in terms of viable sources. Limit your troubles to make them more manageable. Drinking alcoholic beverages, regular caffeinated coffee, and sodas lend to trigger this loss.

2. Get Out In The Sun For Vitamin D

The body needs Vitamin D to facilitate calcium absorption. The best source of it is sunlight. Go out in the sun early in the morning or late in the afternoon for mild exposure. Even half an hour to an hour per day will make a big difference. Avoid direct sunlight in the midday when the rays are harsh on the skin. This vitamin may also be found in some food like eggs and juice products.

3. Eat Non-dairy Items That Are High In Calcium

Next, turn your attention to the non-dairy sources of calcium for sustenance. Beans are wonderful and can be included into your weekly meal plans. Bake them or find other recipes that you might like. Eat plenty of salmon as well. This fish is rich in protein, good fats and calcium. Season lightly and fry it in olive oil for a quick meal. Add vegetables on the side for balanced nutrition.

4. Choose Calcium-Fortified Products At The Grocery

Companies are also mixing calcium and other nutrients into their products. These add value and entice more buyers to try them out. Calcium is often added to fruit juices, breakfast cereals, breakfast bars, and alternative types of milk. These include almond milk, soy milk and rice milk.

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