There are more kind of milk out there than ever-say,almond,coconut.But just as dizzying is the array of choices for plain old caw’s milk.Our milk primer,covering organic milk,omega-3- fortified milk,UHT milk,and more can help.
- Nonfat,1 percent,2 percent milk- what’s the difference?
More than you think.Eight ounces of 2 percent (reduced-fat) milk has 122 calories and 5 fat grams 3 saturated,1 percent (low-fat) has 102 calories and 2 grams of fat,mostly saturated.Nonfat(skin) milk is the skinnest: 83 calories and close to 0 grams of fat. Plus it actually has slightly more calcium than whole milk.And getting enough calcium,especially from food is important for bone health.
- Should i opt for organic milk?
If you can afford the extra $1 or so per half-gollon,yes,says Maxine Siegel,R.D who heads CR’s food testting.Department of Agriculture rules require organic dairy farms to use 100 percent organic feed,no growth hormones,and no antibiotics,and to let cows graze on posture during the growing season.Buying organic also supports farming practices that are better for the environment.Organic milk from grass-fed caws has slightly more conjugated linoleic acid,which may protect against cancer and heart disease,and omega-3 fatty acids.
- Is Omega-3-fortified milk a smart choice?
Milk fortified with omega-3 fatty acids has 32 to 50mg of “good” fat per glass–a fraction of the 500mg per day suggested for heart health.Plus the omegas are added in the form of flavorless fish oil or olgoe oil.so it’s like taking a mini-supplement with your milk.Research suggests that omega-3 supplements may not be as effective as the real thing.it’s better to have two servings of fatty fish per week,Siegel notes.
- Are milk made from almonds or other nuts better for me than cow’s milk?
Almond milk and other nut milk are made from ground nuts and water.They’re lower in calories than even nonfat cow’s milk but have the same amount of fat(about 2 grams) per cup) as 1 percent milk.
Most of the fat in nut milks is the healthier monounsaturated kind,though,and the fat in cow’s milk is mostly saturated fat.And you’ll get plenty of calcium and vitamin D from nut milks becouse most of them are fortified.
Almond milk and other nut milks do have some nutritional shortfalls.For example a cup of 1 percent fat cow’s milk contains 8 grams of protein,but hazelnut milk has only 2 grams.and cashew and almond milks might contain 1 gram or less.(low-fat plain soy milk,by comparison,has 4 to 6 grams of protein) Another potential downside is added sugars.Certain sweetened cashew and almond milks contain almost 2 teaspoons of added sweeteners per cup. Unsweetened nut milks are a healthier choice.
Coconut milk is slightly different.Not to be confused with the thicker,fattier stuff in cans,coconut milk is watered down to match cow’s milk consistency and fat content,it is usually fortified with calcium and vitamin D,but it has zero protein and 4 to 5 grams of mostly saturated fat.
- What does “UHT” mean on my milk label,and does it matter?
That stand for ultra-high-temperature procesing.Milk preocessed that way has been heated to at least 275 F for 1 to 2 seconds.That kills even more than the 99.9 percent of bacteria destroyed by high temperature,short-time (HTST) pasteurization,,which is used for most conventional milk. UHT helps milk last more than a month- six months for shell stable boxes.(The certain are sterile and keep out oxygen and light.) UHT changes milk proteins,giving milk a “cooked” flavor,and can slightly reduce B vitamin levles.