4 surprising effects of drinking milk, dieticians say: eat this, not that

There are many reasons you might be drinking milk. It could be to improve bone health, improve heart health, reduce the risk of obesity, and more.

Drinking a cup or two of milk every day is one of the best ways to incorporate readily available calcium and vitamin D into your diet to help you build and maintain strong bones. However, the benefits of consuming milk go far beyond the bones and teeth. This is because cow’s milk is chock-full of 13 essential nutrients, including vitamin B12, riboflavin, niacin, potassium, phosphorus, vitamin A, zinc, and selenium.

“I recommend drinking milk to anyone looking to add more protein and vitamins like Vitamin A, B12 and D to their diet,” she said. Carly Knowles, MS, RD, registered dietician and doula. “My favorite and go-to milk is Organic Valley’s Grassmilk whole milk for the added health benefit of omega-3 fatty acid (healthy fat) and CLA content, and that’s because their cows spend 50 % more time outdoors than the organic standard. “

Here’s a look at the main nutritional values ​​in a cup of 1% cow’s milk:

  • Calories: 100
  • Protein (grams): 8
  • Carbohydrates (grams): 13
  • Grams of fat (grams): 2.5
  • Saturated fat (grams): 1.5
  • Calcium: 30% of the daily value
  • Vitamin D: 25% of the daily value

Not only is milk a nutritional powerhouse, it also has a myriad of health benefits from improving bone health to maintaining a healthy heart, can improve athletic performance, and can even help reduce the risk of obesity and diabetes. type 2. Read on to find out how and for more information on how to eat healthy, don’t lose eating habits to lose belly fat as you age, dieters say.

woman drinking milk after training

There’s no reason to pay premium prices for pre- and post-workout drinks when you can just enjoy milk and reap similar performance-enhancing benefits. According to Jordan Mazur, MS, RDDirector of Performance Nutrition for the San Francisco 49ers, “Real milk and dairy has a powerful nutrient package with 13 essential nutrients such as high quality protein, calcium, iron, zinc and vitamin D, is a friend of both eating patterns. flexible than vegetarian and provides nutrients that athletes struggle to consume but are important to support performance and recovery. “

Mazur includes milk on athletes’ training tables because it helps active individuals meet the three Rs of recovery: rebuild, refuel, and rehydrate. It is also one of the most affordable sources of calcium, vitamin D and other essential micronutrients that athletes need to perform at their best. In addition, numerous studies with whey and casein, the two main proteins in milk, help build muscle mass and promote recovery.

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Numerous studies have reported that people who drink milk and dairy products have a lower risk of hypertension. Milk’s overall nutrient package, including calcium, potassium, and other micronutrients in milk, help maintain healthy blood pressure. Studies reveal that those who consumed more dairy and milk products experienced a minor increase in systolic blood pressure over time.

In a meta-analysis that analyzed the results of many studies and totaled 45,000 subjects and 11,500 cases of high blood pressure, it reported that the consumption of dairy products reduces the risk of having high blood pressure. The association was more pronounced with low-fat dairy products than with whole options. Additionally, the acclaimed DASH (Dietary Approaches to Stop Hypertension) diet requires 2-3 servings of low-fat dairy products such as milk along with plenty of fruits and vegetables and whole grains to lower blood pressure.

RELATED: Eating Habits You Must Follow if High Blood Pressure Is Present in Your Family

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Can you really “milk your diet?” Research suggests yes.

The high-quality proteins in milk help increase satiety and reduce hunger and cravings so you are less likely to overeat and crave sweets and other carbohydrate-rich foods. In a review article published on Nutrition Research ReviewsResearchers revealed that protein in milk improves satiety more than carbohydrates or fat, and that whey and casein in milk can help regulate food intake, lower blood sugar levels, and can help reduce overall body fat by increasing fat burning.

Drinking a glass of milk before a meal may provide additional weight loss benefits. In another study published in American Journal of Clinical Nutrition subjects who consumed whey protein before meals consumed fewer calories during the meal and had a lower glycemic response to the meal.

The woman is being tested for diabetes.The woman is being tested for diabetes.

An article published in Journal of Nutrition found that people with pre-diabetes or those at high risk of developing type 2 diabetes can prevent it by including low-fat dairy products in their meal plan every day. The study reported that among the 639 adults followed for nearly a decade, those who reported including more low-fat dairy products in their diets significantly reduced their risk of developing type 2 diabetes, compared with those who reported. to have consumed less than half of a serving of dairy products. per day. Those who reported drinking low-fat milk reduced their risk of developing type 2 diabetes by 41%.

Incorporating one to two servings of milk into meals and snacks is a wonderful way to improve overall health and well-being. Since milk is affordable and versatile, you will never tire of adding healthful milk to your diet.

Julie Upton, MS, RD, CSSD

Julie Upton is an award-winning dietitian and communications specialist who has written thousands of articles for national media, including The New York Times, US News & World Report, and USA Today. Read more