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Camel milk: 6 surprising benefits (and 3 drawbacks)

About
Alice Garnier
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For centuries, camel milk has been an important source of nutrition for nomadic cultures in harsh environments like deserts.

It is now produced and sold commercially in many countries, as well as online in powdered and frozen versions.

With cow's milk and various plant and animal milks at your disposal, you may wonder why some people choose camel milk.

Here are 6 benefits of camel milk – and 3 drawbacks.

Camel milk

1. Rich in nutrients

Camel milk is rich in many nutrients that are important for overall health.

When it comes to calorie, protein and carbohydrate content, camel milk is comparable to whole cow's milk. However, it is weaker and offers more vitamin C, B vitamins, calcium, iron and potassium (, ).

It is also a good source of healthy fats, such as long-chain fatty acids, linoleic acid, and unsaturated fatty acids, which may support brain and heart health (, ).

Half a cup (120 ml) of camel milk contains the following nutrients ():

  • Calories: 50
  • Protein: 3 grams
  • Large: 3 grams
  • Crabs: 5 grams
  • Thiamine: 29% of Daily Value (DV)
  • Riboflavin: 8% of VQ
  • Calcium: 16% of the DV
  • Potassium: 6% of the DV
  • Phosphorus: 6% of the DV
  • Vitamin C: 5% of the DV

In this section:

Camel milk has a similar nutritional composition to whole cow's milk, but provides less saturated fat, more unsaturated fat, and higher amounts of several vitamins and minerals.

2. May be a better option for people with lactose intolerance or milk allergies

is a common condition caused by a deficiency of lactase, the enzyme needed to digest the sugar in dairy products known as lactose. It can cause bloating, diarrhea, and abdominal pain after consuming dairy products ().

Camel milk contains less lactose than cow's milk, making it more tolerable for many people who are lactose intolerant.

A study of 25 people with this condition found that only 2 participants had a mild reaction to about 1 cup (250 ml) of camel milk, while the rest were unaffected (, ).

Camel milk also has a different protein profile than cow's milk and appears to be better tolerated by those with cow's milk (, ).

A study of 35 children aged 4 months to 10,5 years with a cow's milk allergy noted that only 20% were sensitive to camel milk through a skin test (, ).

Additionally, camel milk has been used for hundreds of years to treat diarrhea caused by rotavirus. Research suggests that milk contains antibodies that help treat this diarrheal illness, which is especially common in children ().

In this section:

Camel milk may be a better choice for people with lactose intolerance or cow's milk allergy. Additionally, it may have antidiarrheal properties.

3. May Lower Blood Sugar and Insulin

Camel milk has been shown to lower blood sugar and improve insulin sensitivity in people with type 1 and type 2 diabetes (, , , ).

Milk contains insulin-like proteins, which may be responsible for its antidiabetic activity. Insulin is a hormone that helps regulate blood sugar levels.

Studies indicate that camel milk provides the equivalent of 52 units of insulin per approximately 4 cups (1 liter). It is also rich in zinc, which may help (, , , ).

In a 2-month study of 20 adults with type 2 diabetes, insulin sensitivity improved in those drinking 2 cups (500 ml) of camel milk, but not in the camel milk group. cow ().

Another study found that adults with type 1 diabetes who drank 2 cups (500 ml) of camel milk per day in addition to diet, exercise and insulin treatment had lower blood sugar and insulin levels than those who did not receive camel milk. Three people no longer needed insulin ().

In fact, a review of 22 research articles determined that 2 cups (500 ml) per day is the recommended dose of camel milk to control in people with diabetes ().

In this section:

Camel milk may lower blood sugar and improve insulin sensitivity, especially in people with type 1 and type 2 diabetes.

4. May Fight Pathogenic Organisms and Boost Immunity

Camel milk contains compounds that appear to fight various disease-causing organisms. The two main active components of camel milk are lactoferrin and immunoglobulins, proteins that may give camel milk its immunostimulating properties ().

Lactoferrin has antibacterial, antifungal, antiviral, anti-inflammatory and . It inhibits the growth of E. coli, K. pneumoniae, Clostridium, H. pylori, S. aureus, et C. albicans, organisms that can cause serious infections ().

Additionally, a rat study found that camel milk protected against leukopenia (low white blood cell count) and other side effects of cyclophosphamide, a toxic anticancer drug. These results support the immunostimulating properties of milk ().

Additional research suggests that camel is responsible for milk's ability to fight pests. It may have antioxidant properties that help your body fight free radical damage ().

In this section:

Camel milk contains lactoferrin, immunoglobulins, and camel whey proteins, which may be responsible for its ability to fight organisms and boost immunity.

5. May Help Brain Disorders and Autism Spectrum Disorders

Camel milk has been studied for its effects on behavioral disorders in children, and people suggest it may help people with autism. Most evidence is anecdotal, although a few small studies indicate potential benefits for improving autistic behaviors (, ).

Autism spectrum disorder is an umbrella term for several neurodevelopmental disorders that can impair social interactions and cause repetitive behaviors ().

A study found that camel milk may improve autistic behavior in children on the spectrum. However, this study used a placebo and noted that many participants had lactose intolerance or milk allergy (, ).

Another study of 65 autistic children aged 2 to 12 noted that 2 weeks of camel milk consumption resulted in significant improvements in autistic behavioral symptoms, which were not observed in the placebo group ().

Although the research is promising, replacing standard autism treatments with camel milk is not recommended. Additionally, the Food and Drug Administration (FDA) warns parents that these claims are not substantiated and lack sufficient evidence (, , ).

Finally, camel milk may be beneficial for neurodegenerative diseases like Parkinson's disease and Alzheimer's disease, but only a few animal studies have investigated this potential (, , ).

In this section:

Camel milk may help certain behavioral and neurodevelopmental conditions, such as autism, as well as neurodegenerative diseases like Parkinson's and Alzheimer's, but the evidence is limited.

6. Easy to add to your diet

Camel milk can almost always replace other types of milk.

It can be eaten plain or used in tea, smoothies, baked goods, sauces, soups, macaroni and cheese, and pancake and waffle batters.

There may be subtle differences in taste depending on where the milk comes from. American camel milk is said to taste sweet, slightly salty, and creamy, while Middle Eastern camel milk has a nuttier, smokier flavor.

Camel milk products such as soft cheese, yogurt and are not widely available due to processing issues attributed to the composition of camel milk ().

In this section:

Camel milk is quite versatile and can replace other types of milk in most cases. However, it is difficult to process into cheese, yogurt and butter. As a result, these products are not widely available.

Potential disadvantages

Although it offers various benefits, camel milk also has some disadvantages.

1. More expensive

Camel milk is significantly more expensive than cow's milk, for various reasons.

Like all mammals, camels generally only produce milk after giving birth and their pregnancies last 13 months. This can pose challenges on production time. In places where camel milk is gaining interest, demand exceeds supply ().

Camels also produce much less milk than cows – about 1,5 gallons (6 liters) per day, compared to 6 gallons (24 liters) for a typical domesticated dairy cow ().

In the United States, where camel trafficking operations are new, there are only a few thousand camels. The FDA also significantly limits imports of camel milk into the United States, driving up the price of consumer products.

2. Cannot be pasteurized

Traditionally, camel milk is consumed raw without heat treatment or pasteurization. Many health professionals generally advise against it due to the high risk of food poisoning (, ).

Additionally, organisms in raw milk can cause infections, kidney failure and even death. This risk is of particular concern for high-risk populations, such as pregnant women, children, the elderly, and those with compromised immune systems (, , ).

In particular, camel milk has been found to contain organisms that cause Middle East respiratory syndrome and brucellosis (Mediterranean fever), which are highly contagious infections transmitted from unpasteurized dairy products to humans (, , ).

3. May pose ethical problems

Camel milk has been consumed in many Eastern cultures throughout history, but has only recently become a commercialized dietary trend in Western societies.

This means that camels are being imported to areas where they do not traditionally live, such as the United States, where camel dairy farms are being established to produce milk on a larger scale ().

Many people argue that humans do not need to drink milk from other mammals and that this exploits these animals, including cows, camels and camels.

Many camel breeders report that the animals are not well adapted to mechanical milking and that selective breeding is necessary to increase their milk production and improve milking ease ().

Therefore, some people avoid camel milk and other types of animal milk due to ethical concerns.

In this section:

Camel milk is more expensive than other types of milk because demand exceeds supply in most Western countries. Milk carries a high risk of pests because it is most often sold raw. Additionally, some consumers have ethical concerns.

The bottom line

Camel milk has been part of the traditional diets of certain nomadic populations throughout history. It has recently gained attention as a health food in more developed countries.

Research shows that camel milk is better tolerated by people with lactose intolerance and allergies to cow's milk. It may also lower blood sugar, boost immunity, and help certain behavioral and neurodevelopmental conditions like autism.

Yet this milk is significantly more expensive than other types and is often unpasteurized, posing a health risk, especially in high-risk populations.

If you want to try camel milk but can't find it locally, you can buy it online in powdered or frozen form.

Almond milk and is it good or bad for you

About
Alice Garnier
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With the rise of plant-based diets and dairy sensitivities, many people are looking for an alternative to cow's milk (, ).

Almond milk is one of the best-selling plant-based milks due to its rich texture and flavor ().

However, since it is a processed drink, you may wonder if it is a nutritious and safe option.

This article looks at almond milk and whether it is good or bad for your health.

almond milk

What is almond milk?

Almond milk is made from soil and water, but may contain other ingredients depending on the type.

Most people buy it premade, although it's also quite easy to make at home.

During processing, the almonds and water are mixed and then filtered to remove the pulp. This leaves a smooth liquid ().

In most commercial almond milks, thickeners, preservatives, and flavorings are usually added to improve flavor, texture, and shelf life.

Almond milk is naturally dairy-free, which means it's suitable for vegans, as well as people with dairy allergies or lactose intolerance ().

Still, you should avoid it if you are.

In this section:

Almond milk is a plant-based drink made from filtered almonds and water. It is naturally dairy and lactose free, making it a good option for those avoiding dairy.

Almond Milk Nutrition

With only 39 calories per cup (240 ml), almond milk is very low in calories compared to cow's milk and others. It also contains various nutrients.

One cup (240 ml) of commercial almond milk provides ():

  • Calories: 39
  • Large: 3 grams
  • Protein: 1 gram
  • Crabs: 3,5 grams
  • Fiber: 0,5 gram
  • Calcium: 24% of Daily Value (DV)
  • Potassium: 4% of VQ
  • Vitamin D: 18% of VQ
  • Vitamin E : 110% of the DV

Almond milk is an excellent natural source of , which is a fat-soluble antioxidant that helps protect your body from free radical damage ().

Some varieties are fortified with calcium and vitamin D, which are important nutrients for bone health. Homemade versions are not a good source of these nutrients (, ).

Finally, almond milk is low in protein, with 1 cup (240 ml) providing only 1 gram ().

In this section:

Almond milk is naturally rich in vitamin E, a disease-fighting antioxidant. During treatment, it is usually enriched with calcium and vitamin D. However, it is not a good source of protein.

The health benefits of almond milk

Almond milk can provide some.

Rich in vitamin E

Almonds are an excellent source of vitamin E, which is a fat-soluble vitamin important for protecting your cells from free radical damage ().

Vitamin E benefits the eyes and may play a role in protecting against illnesses like heart disease (, , ).

One cup (240 ml) of commercial almond milk provides 110% of the DV for vitamin E, making it an easy and affordable way to meet your daily needs ().

Unsweetened varieties are low in sugar

Most people eat in the form of desserts, drinks and sweeteners. So, choosing foods and drinks that are naturally low in sugar can help you manage your weight and limit your risk of certain chronic diseases (, ).

Many plant-based milks are flavored and sweetened. In fact, 1 cup (240 ml) of chocolate almond milk can contain up to 21 grams of added sugar – more than 5 teaspoons ().

If you're trying to limit your sugar intake, unsweetened almond milk is a great choice. It is naturally low in sugar, providing a total of 2 grams per cup (240 ml) ().

In this section:

Unsweetened almond milk is naturally low in sugar and high in vitamin E, a powerful disease-fighting antioxidant. However, sweetened almond milk can be loaded with sugar.

Potential disadvantages

Although almond milk has many benefits, there are some important drawbacks to consider.

Lack of protein

Almond milk provides only 1 gram of protein per cup (240 ml) while cow's milk and soy milk provide 8 and 7 grams, respectively (,).

Protein is essential for many bodily functions, including muscle growth, skin and bone structure, and the production of enzymes and hormones (, , ).

Many dairy-free products, including beans, lentils, nuts, seeds, tofu, tempeh and hemp seeds.

If you don't avoid animal products, eggs, fish, chicken, and beef are all excellent sources of protein ().

Not suitable for infants

Children under one year old should not drink cow's milk or plant-based milk, as they can prevent iron absorption. Breastfeed or use infant formula exclusively until 4 to 6 months of age, when solid foods can be introduced ().

At 6 months, offer water as a healthy drink in addition to breast milk or formula. After the age of 1 year, cow's milk can be introduced into your infant's diet ().

With the exception of soy milk, plant-based drinks are naturally low in protein, fat, calories, and many vitamins and minerals, such as iron, vitamin D, and calcium. These nutrients are essential for growth and development (, ).

Almond milk provides only 39 calories, 3 grams of fat, and 1 gram of protein per cup (240 ml). This is not enough for a growing infant (, ).

If you don't want your baby to drink cow's milk, continue or consult your doctor for the best non-dairy formula ().

May contain additives

Processed almond milk can contain a lot, like sugar, salt, gums, flavorings, lecithin, and carrageenan (types of emulsifiers).

Certain ingredients like emulsifiers and gums are used for texture and consistency. They are safe unless consumed in extremely high quantities ().

Yet a test tube study found that carrageenan, which is commonly added to almond milk as an emulsifier and known to be safe, can disrupt gut health. However, more robust research is needed before conclusions can be drawn ().

Nonetheless, many companies avoid this additive altogether due to these concerns.

Additionally, many flavored and sweetened almond milks are high in sugar. Too much sugar can increase your risk of , tooth decay and other chronic diseases (, , ).

To avoid this, choose unsweetened and unflavored almond milk.

In this section:

Almond milk is a poor source of protein, fat and nutrients important for an infant's growth and development. Additionally, many processed varieties contain additives like sugar, salt, flavorings, gums and carrageenan.

How to choose the best almond milk

Most local grocery stores carry a variety of almond milks.

When choosing a product, be sure to look for an unsweetened variety. You can also select a type without added gums or emulsifiers if you are concerned about these ingredients.

Finally, if you're on a restricted diet, such as , and are concerned about your nutrient intake, choose almond milk fortified with calcium and vitamin D.

Homemade products and some local options may not contain these nutrients.

In this section:

To get the most benefits, choose almond milk that is unsweetened, unflavored, and fortified with calcium and vitamin D.

How to make your own almond milk

To make your own almond milk, follow this simple recipe.

Ingredients:

  • 2 cups (280 grams) soaked
  • 4 cups (1 liter) of water
  • 1 teaspoon (5 ml) vanilla extract (optional)

Soak the almonds overnight and drain before using. Add the almonds, water and vanilla to a blender and blend for 1 to 2 minutes until the water is cloudy and the almonds are finely ground.

Pour the mixture into a mesh strainer that is placed over a bowl and covered with a nut milk bag or cheesecloth. Be sure to press to extract as much liquid as possible. You should get about 4 cups (1 liter) of almond milk.

Place the liquid in a serving container and store it in your refrigerator for 4 to 5 days.

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To make your own almond milk, add soaked almonds, water and vanilla extract to a blender. Pour the mixture through cheesecloth and a mesh strainer. Store the remaining liquid in your refrigerator for 4 to 5 days.

The bottom line

Almond milk can be a great plant-based option for those avoiding almond milk.

Unsweetened varieties are naturally low in calories and sugar while providing plenty of vitamin E.

That said, almond milk is low in protein and the sweetened types can be loaded with sugar.

If you like almond milk, be sure to select unsweetened and unflavored versions and add other protein-rich foods to your diet, such as beans, nuts, seeds, fish and chicken .

What is toned milk and is it healthy

About
Alice Garnier
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Milk is one of the richest food sources of calcium and a staple dairy product in many countries. ().

Toned milk is a slightly modified but nutritionally similar version of traditional cow's milk.

It is mainly produced and consumed in India and other parts of Southeast Asia.

This article explains what toned milk is and whether it is healthy.

toned milk

What is toned milk?

Toned milk is typically made by diluting whole buffalo milk with water to create a product nutritionally comparable to traditional whole cow's milk.

The process was developed in India to improve the nutritional profile of whole buffalo milk and increase its production, availability, affordability and accessibility.

Diluting buffalo milk with skim milk and water decreases its total fat content but maintains its concentration of other important nutrients, such as protein.

In this section:

Toned milk is a dairy product made by adding skimmed milk to whole buffalo milk to reduce its fat content, maintain its nutritional value and increase the total quantity and availability of milk.

Very similar to regular milk

The majority of the world's milk supply comes from cows, with buffalo milk coming in second place ().

Both types are rich in protein, calcium, potassium and B vitamins. However, whole buffalo milk is naturally much richer than whole cow's milk (, , ).

This characteristic makes buffalo milk an excellent choice for making cheese or ghee, but it is less suitable for consumption ─ especially for people looking to limit sources of saturated fat in their diet.

Toned milk is usually made from a combination of buffalo and to achieve a concentration of around 3% fat and 8,5% skim milk solids, including sugar and milk protein.

This is comparable to whole cow's milk, which typically contains 3,25-4% fat and 8,25% skim milk solids (, ).

The table below compares the basic nutritional content of 3,5 ounces (100 ml) of whole cow's milk and toned milk, according to toned dairy product labels ():

Whole cow's milkTonic milk
Calories6158
Crabs5 grams5 grams
Protein3 grams3 grams
Fat3 grams4 grams

If you want to reduce your fat intake, you can choose two-color milk, which contains about 1% total fat and is most comparable to low-fat milk.

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Toned milk and whole cow's milk are almost identical nutritionally, with very minor differences in total calories, as well as fat and protein contents.

Is toned milk a healthy choice?

Tonic milk is an excellent source of protein, vitamins and minerals. In moderation, it is a very healthy choice for most people.

In fact, regular consumption of toned milk is associated with a variety of potential health benefits, including improved bone mineral density and a reduced risk of chronic diseases, such as heart disease and type 2 diabetes ().

Although most research shows benefits, limited evidence suggests that excessive dairy consumption may increase the risk of certain diseases, including prostate cancer, in some people (, ).

Additionally, if you are lactose intolerant or have a milk protein allergy, you should avoid toned milk.

If you don't have these dietary restrictions, a good rule of thumb is to practice moderation and be sure to maintain an otherwise balanced diet that emphasizes a variety of healthy, whole foods.

In this section:

Toned milk is a nutritious option and offers many of the same benefits as cow's milk. Excessive consumption of dairy products could pose health risks, so practice moderation and ensure a balanced diet.

The bottom line

Tonic milk is made by diluting whole buffalo milk with skim milk and water to reduce its fat content.

The process retains nutrients like calcium, potassium, B vitamins and protein, making the product nutritionally similar to cow's milk.

In moderation, toned milk can provide the same benefits as other dairy products.

If you are allergic or allergic, avoid tonic milk. Otherwise, it can be a healthy addition to a balanced diet.

Cashew milk: 10 nutritional and health benefits

About
Alice Garnier
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Cashew milk is a popular non-dairy drink made from whole cashews and water.

It has a creamy, rich consistency and is packed with vitamins, minerals, healthy fats, and other beneficial plant compounds.

Available in unsweetened and sweetened varieties, cashew milk can replace cow's milk in most recipes.

It can boost immunity and improve heart, eye, and skin health.

Here are 10 nutritional and health benefits of cashew milk.

Cashew milk

1. Loaded with Nutrients

Cashew milk contains healthy fats and a variety of vitamins and minerals.

Most of the fat in this highly nutritious drink comes from unsaturated fatty acids that improve heart health and provide other benefits (, ).

Store-bought varieties may contain different amounts of nutrients than homemade versions.

Here's a comparison of 1 cup (240 ml) of homemade cashew milk – made with water and 1 ounce (28 grams) of cashews – to 1 cup (240 ml) of unsweetened commercial cashew milk () .

nutrientshomemade cashew milkStore-bought cashew milk
Calories16025
Crabs9 grams1 gram
Protein5 gramsless than 1 gram
Fat14 grams2 grams
Fiber1 gram0 gram
Magnesium20% Daily Value (DV)0% of the DV
Iron10% of the DV2% of the DV
Potassium5% of the DV1% of the DV
Calcium1% of the DV45% of the DV*
Vitamin D0% of the DV25% of the DV*

*indicates a nutrient that has been added through enrichment.

Commercial cashew milks are typically fortified with vitamins and minerals and contain higher amounts of certain nutrients than homemade versions.

However, they generally provide less fat and protein and do not include. Additionally, store-bought varieties may contain added oils, preservatives, and sugars.

Homemade cashew milks do not need to be filtered, which increases their fiber content.

They are also rich in magnesium, a mineral vital for many bodily processes, including nerve function, heart health, and blood pressure regulation ().

All cashew milks are naturally lactose-free and can replace cow's milk for those who have difficulty digesting dairy products.

Homemade versions contain less protein, calcium and potassium than cow's milk, but more healthy unsaturated fats, iron and magnesium ().

Summary Cashew milk is rich in nutrients, including unsaturated fats, proteins, vitamins and minerals. Homemade varieties are generally more nutritious, although store-bought varieties may be fortified with vitamin D and calcium.

Read also:  Are cashews toxic? Everything you need to know

2. May Improve Heart Health

Studies have linked cashew milk to a lower risk of heart disease.

This plant-based drink is rich in polyunsaturates and . Consuming these fats in place of less healthy fats may reduce your risk of heart disease ().

Cashew milk also contains potassium and magnesium, two nutrients that may improve heart health and prevent heart disease.

In a review of 22 studies, people with the highest potassium intake had a 24% lower risk of stroke ().

Another review concluded that high levels, as well as high blood levels of this mineral, reduced risk factors for heart disease, including diabetes and high blood pressure ().

However, store-bought cashew milk tends to be lower in heart-healthy unsaturated fats, as well as potassium and magnesium, than homemade varieties.

Summary Cashew milk contains heart-healthy unsaturated fats, potassium, and magnesium, all of which can help prevent heart disease.

Read also:  Are cashews toxic? Everything you need to know

3. Good for eye health

Cashews are rich in antioxidants ().

These compounds can prevent cellular damage to your eyes caused by unstable molecules called free radicals ().

One study found a significant association between low blood levels of lutein and zeaxanthin and poor retinal health ().

Eating foods rich in lutein and zeaxanthin may reduce your risk of age-related macular degeneration (AMD), an eye disease that causes vision loss.

Another study showed that people with the highest intake of lutein and zeaxanthin – and the highest predicted blood levels of these antioxidants – were 40% less likely to develop advanced AMD ().

High blood levels of lutein and zeaxanthin have also been linked to a 40% reduction in the risk of age-related cataracts in older adults ().

Since cashews are a good source of lutein and zeaxanthin, adding cashew milk to your diet can help.

Summary Cashew milk contains antioxidants that may reduce the risk of retinal damage, age-related macular degeneration, and cataracts.

Read also:  Are cashews toxic? Everything you need to know

4. May Help Blood Clotting

Cashew milk is rich in vitamin K, which is vital for blood clotting (, , ).

Not getting enough vitamin K can lead to excessive bleeding.

While vitamin K deficiency in healthy adults is very rare, people with inflammatory bowel disease (IBD) and other malabsorption problems are more likely to be deficient (, ).

Consumption, such as cashew milk, can help maintain sufficient levels of this protein.

However, increased dietary intake of vitamin K may decrease the effectiveness of anticoagulant medications ().

If you are taking blood thinners, consult your healthcare professional before changing your diet.

Summary Cashew milk is rich in vitamin K, an essential nutrient for blood clotting. So, it can help you maintain adequate levels. If you are taking blood thinners, consult your healthcare professional before increasing your intake of foods rich in vitamin K.

5. May Improve Blood Sugar Control

Drinking cashew milk may help, especially in people with diabetes.

Cashews contain compounds that can support good blood sugar control in your body.

One study found that a compound in cashews called anacardic acid stimulated the uptake of circulating blood sugar in rat muscle cells ().

Research on a similar nut that also contained anacardic acid found that nut milk extracts significantly reduced blood sugar levels in rats with type 2 diabetes ().

In addition, cashew milk is and therefore contains fewer carbohydrates than dairy products. Using it in place of cow's milk may help control blood sugar levels in people with diabetes.

Nonetheless, more research is needed to better understand the benefits of cashew milk in diabetes management.

Summary Certain compounds in cashew milk may help control blood sugar levels in people with diabetes, but more research is needed.

6. Good for your skin

Cashews are loaded with copper ().

Therefore, milk derived from these nuts – especially homemade ones – is also rich in this mineral.

Copper plays an important role in creating skin proteins and is important for optimal skin health ().

This mineral regulates the production of and elastin, two proteins that contribute to the elasticity and strength of the skin ().

Maintaining optimal levels of collagen in your body promotes skin health, while inadequate collagen can lead to skin aging.

Consuming cashew milk and other products can boost your body's natural collagen production and keep your skin healthy and youthful.

Summary Since cashew milk is rich in copper, it can improve skin health by boosting collagen production in your body.

7. May have anti-cancer effects

Test-tube studies suggest that compounds in cashew milk may prevent the development of certain cancer cells.

Cashews are particularly rich in anacardic acid, a compound that can fight free radicals thought to play a role in development (, , ).

A test-tube study found that anacardic acid stopped the spread of human breast cancer cells ().

Another showed that anacardic acid increased the activity of an anticancer drug against human skin cancer cells ().

Consuming cashew milk can provide your body with anacardic acid which can help prevent the growth of cancer cells.

However, current research is limited to test-tube studies. Further studies – particularly in humans – are needed to better understand the potential anti-cancer properties of cashews.

Summary The anacardic acid found in cashews has been shown to stop the spread of certain cancer cells and improve the effects of anticancer drugs in test-tube studies. Yet, more research in this area is needed.

8. Improves Immune Health

Cashew nuts and the milk derived from them are rich in antioxidants and zinc ().

This can help boost immunity.

Studies show that nuts can decrease the inflammatory response in your body and improve immunity, likely because they are an excellent source of antioxidants and other compounds that fight inflammation and disease (, , ).

Additionally, your body uses it to create immune cells that help fight disease and infection. This mineral may also act as an antioxidant that can stop cell damage involved in inflammation and disease (, ).

One study associated low blood levels of zinc with increased levels of inflammatory markers, such as C-reactive protein (CRP) ().

The zinc in cashew milk can help your body and improve immunity.

Summary Cashew milk contains compounds like antioxidants and zinc that can fight inflammation and boost immunity.

9. May Improve Iron Deficiency Anemia

When your body doesn't get enough iron, it can't produce sufficient amounts of the protein hemoglobin that helps red blood cells carry oxygen. This leads to anemia and leads to fatigue, dizziness, shortness of breath, cold hands or feet, and other symptoms ().

One study found that affected women were about six times more likely to develop anemia than those with adequate iron intake ().

Therefore, it is important to get enough iron in your diet to prevent or improve the symptoms of iron deficiency anemia.

Since cashew milk is rich in iron, it can help you maintain adequate levels. However, your body absorbs this type of iron better when consumed with a source of vitamin C ().

To increase the absorption of iron from cashew milk, try blending it into a smoothie with fresh strawberries or oranges that contain.

Summary Cashew milk is rich in iron and can prevent iron deficiency anemia. To increase your absorption of iron from this non-dairy milk, consume it with a source of vitamin C.

10. Easily added to your diet

Cashew milk is a versatile and healthy addition to your diet.

As it does not contain lactose, it is suitable for those who avoid dairy products.

It can be used in place of cow's milk in most recipes, including smoothies, baked goods, and cold or hot cereals. You can also add it to sauces to make them creamier or even use it to make ice cream.

Plus, because cashew milk has a rich, creamy texture, it's delicious in drinks, hot chocolate, or tea.

Keep in mind that while this may be the case, cashew milk tastes nuttier and sweeter.

If you want to add cashew milk to your diet, you can buy it at most stores or make your own. Look for unsweetened varieties that don't contain unnecessary ingredients.

Summary You can add cashew milk to smoothies, coffee drinks, cereals, baked goods, and many recipes. It is available in most stores or you can make it at home.

How to make cashew milk

Making cashew milk is incredibly easy.

Additionally, the homemade version is more concentrated and therefore contains more nutrients than commercial varieties.

You can also control and other ingredients you add.

To make cashew milk, soak 1 cup (130 grams) of cashews in very hot water for 15 minutes or in room temperature water for 1 to 2 hours or more.

Drain and rinse the cashews, then add them to a blender with 3 to 4 cups (720 to 960 ml) of water. Blend on high for 30 seconds to 1 minute or until smooth and fluffy.

You can add dates, or maple syrup to sweeten, if desired. Other popular additions include sea salt, cocoa powder or vanilla extract.

Unlike most other plant-based milks, you don't need to strain cashew milk through a thin towel or cheesecloth.

You can store your cashew milk in a jar or glass container in the refrigerator for up to three to four days. If it separates, simply shake before using.

Summary Making cashew milk is incredibly easy. Blend 1 cup (130 grams) soaked cashews, 3-4 cups (720-960 ml) water and a sweetener of your choice until smooth.

The bottom line

Made from whole cashews and water, cashew milk is lactose-free and loaded with heart-healthy unsaturated fats, protein, and several vitamins and minerals.

Drinking this type of milk can improve blood sugar control, promote eye health, and more.

To add cashew milk to your diet, you can make your own or find it in most stores.

What is fortified milk Benefits and uses

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admin
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Enriched milk is widely used around the world to help people get nutrients that might otherwise be lacking in their diet. It offers several advantages over unfortified milk.

This article looks at how fortified milk is made, as well as its nutrition, benefits, and harms.

two children sitting at the table eating cereal and milk
fortified milk

How it's made

Fortified milk contains additional vitamins and minerals that are not naturally found in milk in significant amounts.

Typically, vitamins D and A are added to milk sold in the United States ().

However, milk can be enriched with various other nutrients, including zinc, iron and folic acid ().

How milk is fortified depends on where you live and what nutrients may be lacking in your country's typical diet. While some countries require milk fortification by law, this is not the case in the United States ().

Yet fortified milk is much more common than unfortified milk in the United States.

In terms of uses, fortified milk is used in the same way as unfortified varieties, such as for drinking or cooking.

To fortify the milk, palmitate and vitamin D3 are added. These are the most active and absorbable forms of these nutrients (, ).

Because they are heat resistant, these compounds can be added to milk before pasteurization and homogenization, which are thermal processes that kill harmful bacteria and improve shelf life (,,).

Other nutrients like B vitamins need to be added later because heat can destroy them. However, milk is generally not fortified with B vitamins in the United States ().

summary

Fortified milk is milk with added nutrients. In the United States, milk is often fortified with vitamins A and D, although it is not required by law.

Fortified or unfortified milk

Fortified milk is a good source of vitamins A and D. Additionally, milk is naturally rich in several other vitamins and minerals.

The table below compares the nutrient contents of 8 ounces (240 ml) of fortified and unfortified 2% milk (, ):

2% enriched milkUnfortified 2% milk
Calories122123
Protein8 grams8 grams
Grease5 grams5 grams
Carbohydrates12 grams12 grams
Vitamin A15% of Daily Value (DV)8% of the DV
Vitamin B1254% of DV54% of the DV
Vitamin D15% of DV0% of the DV
Riboflavin35% of DV35% of DV
Calcium23% of the DV23% of the DV
Phosphorus18% of the DV18% of the DV
Selenium11% of the DV11% of the DV
Zinc11% of the DV11% of the DV

Both fortified and unfortified milks are very nutritious.

They also promote bone health due to their high content of calcium and phosphorus, the two main minerals that make up bones. Additionally, the vitamin D in fortified milk boosts your body's absorption of calcium (, ).

Plus, nearly 30% of milk's calories come from what your body needs to build healthy muscles and create compounds that help direct bodily processes (,).

Read also: 11 Delicious Substitutes for Coconut Milk

summary

Enriched and unfortified milks are very nutritious and particularly rich in vitamin B12, calcium and phosphorus. Fortified milk in the United States is also rich in vitamins A and D.

Benefits of fortified milk

Compared to unfortified milk, fortified milk offers several advantages.

Fills nutrient gaps in your diet

Fortification (adding nutrients that a food lacks) and enrichment (reintroducing nutrients lost during processing) were first developed to prevent diseases like rickets, a weakening of bones due to vitamin deficiency D().

Fortification and enrichment of flour and milk have almost eradicated deficiency diseases in developed countries ().

Additionally, fortification is a useful strategy for correcting other micronutrient deficiencies that may not be as severe but can still be harmful ().

For example, most people around the world get enough vitamin D to prevent rickets, but not other harmful side effects, such as decreased immunity (, , ).

One study found that countries where fortified milk was widely used had populations with higher vitamin D intake and vitamin D blood levels than countries that did not widely use fortified milk ().

Promotes healthy growth in children

Fortified milk helps prevent anemia in children, a common problem, especially in developing countries. In these regions, milk is often fortified with iron and other nutrients, such as zinc and B vitamins.

A review of studies of more than 5000 children showed that milk and cereals fortified with iron, zinc and vitamin A reduced the frequency of anemia in children under 50 years of age by more than 5% ( ).

In another study conducted in Pakistan, milk fortified with folic acid helped improve the iron status of toddlers, compared to unfortified cow's milk ().

A similar study in the United Kingdom noted that toddlers who drank fortified milk consumed more iron, zinc, vitamin A and vitamin D and had higher levels of vitamin D and iron than those who drank unfortified cow's milk ().

Additionally, fortified milk may improve brain function in older children ().

In a study of 296 Chinese middle school students, those who drank fortified milk were less likely to have riboflavin and iron deficiency. Additionally, they showed improved academic performance and motivation compared to those who drank unfortified milk ().

However, keep in mind that the nutrients milk is fortified with depend on the regional needs of certain populations. Milk in the United States is generally not fortified with iron, zinc, or riboflavin.

Improves bone health

Fortified milk can help. Consumption of milk and dairy products, which are often fortified, is associated with higher bone mineral density or stronger, thicker bones (, ).

Milk naturally contains phosphorus, and bone is made up of a matrix of these two nutrients ().

Therefore, even unfortified milk can support bone health by providing the raw materials needed to build and strengthen your bones ().

However, milk fortified with vitamin D, in particular, is great for bone health because this nutrient helps your body absorb more calcium ().

Adequate calcium intake is essential to prevent osteoporosis, a disease characterized by weak, brittle bones. Fortified milk is an inexpensive and easily accessible way to get enough calcium and increase your absorption of this important mineral ().

Read also: 11 Delicious Substitutes for Coconut Milk

summary

Fortified milk helps prevent nutritional deficiencies, promote healthy development in children, and increase bone mass and strength.

Potential disadvantages

Although fortified milk is very beneficial, there are some potential downsides to consider.

Researchers estimate that around two-thirds of the world's population is lactose intolerant and therefore unable to properly digest the sugar in dairy products. People with this condition often experience diarrhea and other intestinal problems after consuming milk or dairy products ().

If you are lactose intolerant or react badly to dairy products, you should avoid fortified milk or choose lactose-free products. If you have a milk allergy, you should avoid dairy products completely.

However, you can choose fortified milk, such as soy or almond milk.

Additionally, fortification does not necessarily mean a food is healthy.

For example, can be enriched with vitamins A and D just like white milk. Yet it is often loaded with sugar and additives and should be consumed in moderation ().

Finally, choosing fat-free fortified milks can hinder the absorption of vitamins A and D. These vitamins are fat-soluble and require fat during digestion to be fully absorbed (, ).

summary

Many people are lactose intolerant and should either avoid dairy products or choose lactose-free products. Additionally, fortified foods are not necessarily healthy, and drinking fat-free milk may prevent your body from properly absorbing fat-soluble vitamins.

The essential

Fortified milk contains added nutrients.

In the United States, milk is typically fortified with vitamins A and D. However, depending on where you live, milk may be fortified with other nutrients or left unfortified.

Fortification can help fill nutrient gaps, prevent iron deficiency in children, and increase bone density and strength.

However, if you are or have a dairy allergy, you should choose lactose-free or non-dairy alternatives.

Read also: 11 Delicious Substitutes for Coconut Milk

What is spoiled milk for and can you drink it

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Take a whiff of spoiled milk is enough to ruin even the most voracious appetite, but if you find yourself stuck with a carton of milk, you might want to think twice before tossing it. Contrary to popular belief, spoiled milk can have a place in your next culinary activity. Not to mention, using spoiled milk in recipes is a great way to reduce food waste.

This article explains what spoiled milk is, if it is safe to drink, and how you can use it.

Spoiled milk

What is spoiled milk?

Le spoiled milk is the result of an overgrowth of bacteria that compromises the quality, flavor and texture of milk.

Since the late 1800s, the vast majority of commercially produced milk has been pasteurized. The pasteurization process kills many of the most harmful strains of bacteria known, including E. coli, Listeria, and Salmonella.

However, pasteurization does not eliminate all types of bacteria. Additionally, once you open a carton of milk, it is exposed to other bacteria from the environment. Over time, these small bacterial communities can multiply and eventually spoil your milk.

Also read: 11 Delicious Substitutes for Coconut Milk

Signs Your Milk is Spoiled

When milk begins to spoil, it develops an unpleasant, rancid odor. The scent is hard to miss and gets stronger with time.

The taste also begins to change, as the natural sweetness of fresh milk is quickly replaced by a somewhat sour or sour flavor.

Given enough time, the texture and color of spoiled milk will also change. It may begin to develop a slimy, thick texture and a dull yellow color.

The rate at which milk spoils depends on many factors, including the number of spoilage bacteria present, the temperature at which the milk was stored, and exposure to light ().

If you're not sure if your milk has gone bad, start by sniffing it. If it doesn't smell right, try a small sip before pouring a large glass or adding it to your.

Summary Milk spoils due to an overgrowth of bacteria which compromises its quality. You know your milk is spoiled if it has an unpleasant smell or taste or changes in texture.

Also read: The 7 Healthiest Milk Options

Also read: 11 Delicious Substitutes for Coconut Milk

Slightly different from sour milk

The terms spoiled and sour are often used interchangeably to describe milk that has gone bad, but there can be a subtle difference between the two – depending on who you ask.

Spoiled milk generally refers to pasteurized milk that smells and tastes bad due to the growth of bacteria that has survived the pasteurization process. Most of these bacteria are not considered beneficial to your health and could make you sick ().

On the other hand, sour milk often refers specifically to unpasteurized, which has begun to ferment naturally.

Just like the spoiled milk, raw milk fermentation occurs due to various species of lactic acid-forming bacteria, a small percentage of which are accounted for and may provide minor health benefits ().

That said, the potential benefits of raw milk do not outweigh its risks. It is generally not recommended to consume raw milk in any form – fresh or sour – due to the high risk of foodborne illness ().

Summary Spoiled milk generally refers to pasteurized milk that has gone bad, while sour milk can refer to raw milk that has started to ferment.

Risks of drinking spoiled milk

Most people are immediately put off by the foul smell and taste of spoiled milk, making the decision to drink it relatively easy.

However, even if you can get past the unpleasant taste, drinking spoiled milk is not a good idea. It can cause food poisoning which can lead to uncomfortable digestive symptoms, such as stomach pain, vomiting and diarrhea.

You don't need to worry if you accidentally ingest a small sip of spoiled milk, but avoid drinking it in large or even moderate quantities.

Summary Drinking spoiled milk can cause digestive upset, such as vomiting, abdominal cramps and diarrhea.

Can still be useful in the kitchen

Although you shouldn't drink spoiled milk, it's far from useless.

If your milk is very old and has started to curdle, become slimy, or develop mold, it is best to throw it away. Still, if it's just a little off and slightly sour, there are several ways to use it.

Try using slightly spoiled milk in one of the following culinary applications:

  • Bakery products. Replace spoiled milk with regular milk, buttermilk, yogurt, or in recipes like cookies, pancakes, scones, and cornbread.
  • Soups and stews. A little spoiled milk can help thicken and add richness to soups, stews and casseroles.
  • Vinaigrette. Use sour milk to make creamy salad dressings like ranch, Caesar, or blue cheese.
  • Cheese factory. Use sour milk to make homemade cottage or farmer's cheese.
  • Tenderize. Use sour milk to marinate and tenderize meat or. You can also soak uncooked whole grains in it to soften them.

Additionally, you can add spoiled milk to homemade masks or a bath to soften your skin. Still, you may want to mix it with essential oils or other fragrant ingredients if you find the scent dominant.

Summary Spoiled milk can replace buttermilk or sour cream in baked goods. It can also be used to tenderize meats or added to soups, casseroles or salad dressings. You can also use it in certain cosmetic applications to soften your skin.

The essential

Le spoiled milk is the result of an overgrowth of bacteria that causes changes in taste, odor and texture.

Drinking it can make you sick, but not cooking with it, as long as it's just a little.

Using your slightly spoiled milk in innovative ways can also help you reduce food waste.

The next time you notice that the in your refrigerator is starting to go bad, don't throw it away just yet. Instead, try using it in pancakes, cookies, or as a thickener for soups and stews.

Also read: 11 Delicious Substitutes for Coconut Milk

Also read: The 7 Healthiest Milk Options

The 7 Healthiest Milk Options

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Dairy aisles have exploded with milk and milk alternatives in recent years, and choosing the healthiest milk isn't just about fat content.

Whether you're looking for more than cow's milk for health reasons or dietary preferences or just want to experiment with different options, you may wonder which type of milk is healthiest for you.

Here are the 7 healthiest milk and alternative choices to add to your diet.

Glass bottles with different types of milk

1. Hemp Milk

Hemp milk is made from ground and soaked hemp seeds, which do not contain the psychoactive component of Cannabis sativa plant.

The seeds are rich in protein and omega-3 and omega-6 unsaturated fatty acids. So, hemp milk contains a higher amount of these nutrients than other plant milks.

An 8 ounce (240 ml) serving of hemp milk provides the following (1):

  • Calories: 60
  • Protein: 3 grams
  • Carbohydrates: 0 grams
  • Fat: 5 grams
  • Phosphorus: 25% of Daily Value (DV)
  • Calcium: 20% of DV
  • Magnesium: 15% of DV
  • The iron: 10% of DV

Hemp milk contains almost no carbs, but some brands add sweeteners, which increases their carb content. Be sure to check the ingredient label and buy hemp – and any other plant-based milk – without added sugar.

Sugar may be listed on the ingredient label as brown rice syrup, evaporated cane juice, or cane sugar.

summary

Hemp milk is made from the seeds of Cannabis sativa plant. Although the drink has no psychoactive effects, it provides more healthy fats and protein than other plant-based milks.

2. Oat Milk

Although drinking milk made by soaking whole grain oats doesn't have the same health benefits as eating a bowl of whole grain oats, it is very nutritious.

Oat milk is naturally sweet and high in carbohydrates. This is unusual because it contains soluble fiber, which makes oat milk a little creamier.

Soluble fiber absorbs water and turns into a gel during digestion, which helps slow digestion and keep you full longer. It can also help stabilize your blood sugar.

Additionally, the soluble fiber in oat milk can lower your cholesterol levels. A five-week study of 52 men showed that drinking oat milk lowered LDL (bad cholesterol) levels compared to a control drink (2).

Although nutritional values ​​may vary between brands and whether or not the milk is fortified, an 8 oz (240 ml) serving of oat milk contains the following:

  • Calories: 120
  • Protein: 3 grams
  • Carbohydrates: 16 grams
  • Fiber: 2 grams
  • Fat: 5 grams
  • Vitamin B12: 50% of DV
  • Riboflavin: 46% of DV
  • Calcium: 27% of the DV
  • Phosphorus: 22% of DV
  • Vitamin D: 18% of DV
  • Vitamin A: 18% of DV

summary

Oat milk is higher in carbohydrates than most other plant milks, and it also contains more fiber. Much of the fiber in oats is soluble fiber, which has several health benefits, such as lowering your cholesterol levels and keeping you fuller for longer.

3. almond milk

Almond milk is made by soaking almonds in water, then blending and straining out the solids.

It's a delicious alternative to non-dairy milk for people who can't tolerate or choose not to drink dairy milk, but it's not safe if you have a nut allergy.

Unsweetened almond milk is low in calories and far fewer in carbohydrates than cow's milk, making it a good choice if you're following a low-carb diet (3).

Note, however, that many brands contain added sugar. Always check the ingredient label and avoid those that are sweet.

Although almond milk is naturally a good source of the antioxidant vitamin E, it is low in protein and many other nutrients. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary from brand to brand.

On average, an 8 oz (240 ml) serving of unsweetened almond milk provides the following (4):

  • Calories: 41
  • Protein: 1 gram
  • Carbohydrates: 2 grams
  • Fat: 3 grams
  • Vitamin E: 50% of DV

Many brands contain additives like carrageenan to thicken and prevent separation.

There is debate over whether carrageenan promotes intestinal inflammation and damage. Nonetheless, most research on carrageenan and gut health has been conducted in animals and laboratories (5,6).

summary

Almond milk is a good substitute for non-dairy milk, but nutritionally it is very different from cow's milk. If you're looking for a lower carb content, be sure to choose an unsweetened brand.

4. coconut milk

Coconut milk is extracted from the white flesh of a coconut. It has a pleasant flavor and is a good dairy-free alternative to milk that is safe for those with nut allergies.

Most coconut milk packaged in cartons is mixed with water to give it a consistency similar to cow's milk. It even has less protein than almond milk, but many brands are fortified with certain nutrients.

Furthermore, canned coconut milk is generally intended for culinary purposes. It tends to be higher in fat, unfortified, and has a much more distinctive coconut flavor.

An 8-ounce (240 ml) serving of an unsweetened coconut milk drink provides the following (7):

  • Calories: 46
  • Protein: no
  • Carbohydrates: 1 gram
  • Fat: 4 grams

Coconut milk is a bit fattier than other plant-based milks, but the medium-chain triglycerides (MCTs) in coconut are linked to some heart health benefits, such as lower HDL (good) cholesterol levels. higher (3).

Some brands are also enriched with nutrients such as vitamins B12, D and A, as well as certain minerals. The type and amount of added nutrients may vary from brand to brand. So be sure to compare labels.

summary

Coconut milk has a light, tropical flavor and is a safe dairy-free milk alternative for people with nut allergies. Because coconuts are a source of healthy MCTs, drinking coconut milk may increase your HDL cholesterol (good cholesterol) levels.

5. Cow's milk

Cow's milk is the most consumed cow's milk and a good source of high-quality protein (8).

It is naturally rich in calcium, B vitamins and many minerals. It is also often enriched with vitamins A and D, making it a very nutritious food for children and adults (8).

An 8-ounce (240 ml) serving of whole milk provides the following (9):

  • Calories: 149
  • Protein: 8 grams
  • Carbohydrates: 12 grams
  • Fat: 8 grams
  • Vitamin D: 24% of DV
  • Calcium: 28% of DV
  • Riboflavin: 26% of DV
  • Phosphorus: 22% of DV
  • Vitamin B12: 18% of DV
  • Selenium: 13% of DV
  • Potassium: 10% of DV

However, the protein in cow's milk is a common allergen. Most children grow out of it, but some people have a lifelong allergy and need to avoid this drink and foods containing it (3).

Additionally, an estimated 65% of the population has some degree of difficulty digesting lactose, a type of sugar found in cow's milk (10).

summary

Regular cow's milk is an excellent source of nutrition, but due to lactose intolerance or a milk protein allergy, many people have difficulty digesting it or must avoid it altogether.

6. A2 milk

About 80% of cow's milk protein comes from casein. In the United States, most dairy cows produce milk containing two main types of casein: A1 beta-casein and A2 beta-casein.

When A1 beta-casein is digested, a peptide called beta-casomorphin-7 (BCM-7) is produced. It is linked to digestive symptoms similar to those of lactose intolerance in some people, including gas, bloating, constipation and diarrhea (11).

Some dairy cows produce milk that contains only A2 beta-casein, which does not form the BCM-7 peptide. The A2 Dairy Company markets A2 milk as an easier-to-digest option (12).

A small study of 45 people with self-reported lactose intolerance showed that A2 milk was easier to digest and caused less digestive discomfort, compared to regular cow's milk (13).

Besides casein, A2 milk is comparable to regular cow's milk. While it's not a good choice if you're allergic to milk proteins or lactose intolerant, it's worth a try if you experience mild digestive issues after drinking regular cow's milk.

summary

A2 milk contains only A2 beta-casein and some people find it easier to digest than cow's milk. However, it is not a good choice if you are diagnosed with a milk protein allergy or lactose intolerance.

7. soy milk

Nutritionally, soy milk is closest to cow's milk. This is partly because soy is an excellent source of complete protein and is fortified so that its nutritional profile closely resembles that of milk (3).

Soy is a great option if you're avoiding dairy but want a dairy drink that's higher in protein.

An 240-ounce (8 ml) serving of unsweetened soy milk provides the following (14):

  • Calories: 105
  • Protein: 6 grams
  • Carbohydrates: 12 grams
  • Fat: 4 grams
  • Vitamin B12: 34% of DV
  • Calcium: 30% of DV
  • Riboflavin: 26% of DV
  • Vitamin D: 26% of DV
  • Phosphorus: 10% of DV

Soybeans have been the subject of controversy because most soybeans grown in the United States are genetically modified to resist the herbicide glyphosate.

However, regular consumption of soy foods is linked to health benefits, including improved cholesterol levels and blood pressure.

Additionally, despite claims that soy may increase the risk of breast cancer because it mimics estrogen in the body, scientific studies suggest that it may reduce this risk (15).

Some brands produce organic soy milk, made from non-genetically modified (non-GMO) soybeans and free from conventional pesticides and herbicides.

summary

If you're looking for a non-dairy milk substitute that's high in protein and nutritionally closer to cow's milk, consider soy milk. Drinking soy milk may also help lower your cholesterol, blood pressure, and breast cancer risk.

The bottom line

All milk and milk substitutes offer various health benefits, such as lowering your cholesterol, increasing your antioxidant intake, or protecting against allergies and intolerances.

A good strategy may be to mix up the types of milk you drink. This way you get the best from each of them, especially if you consume them alongside a healthy and complete diet.

Remember to look for ingredients such as added sugar or unwanted additives on labels and avoid those with unwanted additives.

With the exception of soy milk, plant milk contains much less protein and other nutrients than cow's milk. Although this may not be of much concern to adults and older children, you should consult your pediatrician to see if plant-based milk is suitable for young children.

Is there a best time to drink milk

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According to Ayurvedic medicine, an alternative health system with roots in India, cow's milk should be consumed in the evening (1).

This is because the Ayurvedic school of thought considers milk to be sleep inducing and heavy to digest, making it unsuitable as a morning drink.

Still, you may wonder if there's scientific evidence to support this claim — or if drinking milk at other times of the day may be beneficial depending on your health goals.

This article examines whether timing matters when drinking milk.

Young girl having a snack and drinking milk

Does timing matter?

In some cases, drinking milk at a specific time can help you get the most benefit.

For general health

Milk provides a variety of health-promoting nutrients, and drinking a glass at mealtimes is an easy way to add them to your diet.

In fact, 1 cup (240 ml) of whole milk contains (2):

  • Calories: 149
  • Protein: 8 grams
  • Fat: 8 grams
  • Carbohydrates: 12 grams
  • Calcium: 21% of Daily Value (DV)
  • Magnesium: 6% of DV
  • Potassium: 7% of DV
  • Vitamin D: 16% of DV

The calcium in milk promotes bone growth, while magnesium and potassium are essential for regulating blood pressure. This ubiquitous drink is also low in calories but high in protein (3, 4).

In the United States, most dairy products are fortified with vitamin D, another nutrient that promotes bone health by helping your body absorb calcium. However, not all countries fortify their dairy products (3).

However, no research indicates that there is a specific time to drink milk to reap the health benefits.

To lose weight and gain muscle

Since milk is rich in protein, it can promote weight loss and muscle building.

Protein-rich foods like milk can boost weight loss by improving metabolism and increasing fullness after meals, which can lead to a decrease in daily calorie intake (5, 6).

Additionally, drinking milk after workouts promotes muscle growth and improves body composition (8, XNUMX).

A three-month study of 10 young women showed that those who drank fat-free milk five days a week after strength training had greater improvements in muscle mass and fat loss, compared to those who did not drink milk (8).

Based on these results, the best time to drink milk to promote muscle growth and weight loss appears to be directly after exercise.

However, keep in mind that drinking excessive amounts of milk can lead to weight gain due to high calorie intake (9).

To improve digestion

Some people believe that milk aids digestion, although scientific evidence does not support this idea.

Therefore, it is not recommended to drink milk during the day to aid digestion. Still, you can try drinking it with meals to see if you notice a difference.

However, some fermented dairy products, including yogurt and kefir, can support digestion and gut health. These items contain probiotics, or beneficial bacteria, which support the gut microbiome (10, 11).

summary

There is no recommended time to drink milk to reap the health benefits. However, if you're looking to lose weight or build muscle, studies suggest it's best to drink milk right after workouts.

Certain groups should limit or avoid milk in general

People with lactose intolerance or a dairy allergy should avoid milk.

Lactose intolerance is an inability to digest the main sugar in milk. This condition leads to gas, bloating, and diarrhea (12).

Additionally, people with diabetes or poor blood sugar control may want to limit their milk intake. Since milk contains lactose, a type of sugar, it can contribute to high blood sugar (13).

If you're limiting your dairy intake, you can choose from several plant-based milk alternatives, including almond, soy, cashew, and hemp milks. You may want to look for varieties that are unsweetened and don't contain unnecessary additives.

In this section:

People with lactose intolerance or milk allergies should avoid milk. Many non-dairy alternatives, including soy and almond milks, are available.

The bottom line

Cow's milk is a nutrient-rich beverage that provides protein, calcium and several other nutrients.

No research suggests that you should drink milk at any given time to gain health benefits. However, some studies indicate that drinking it after a workout can help those who want to lose weight or build muscle.

Overall, the best time to drink milk depends on your personal goals and needs.

Buffalo Milk: Everything You Need to Know

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Buffalo milk : Global milk production comes from cows, buffaloes, goats, sheep and camels, with buffalo milk being the second most consumed type after cow's milk ().

Just like cow's milk, buffalo milk has high nutritional value and is used to produce dairy products like butter, yogurt, cheese and ice cream.

This article reviews the pros and cons of buffalo milk, as well as how it compares to cow's milk.

Buffalo on a meadow
Buffalo milk

What is buffalo milk?

Buffaloes – or Bubalus bubalis – are mammals, which means their mammary glands produce milk to nourish their offspring. In some countries, they are trafficked for commercial purposes.

Although there are many varieties of buffalo, the water buffalo contributes the most to global dairy production ().

Water buffalo are divided into river and swamp types. The river buffalo accounts for the majority of dairy production, while the swamp buffalo is primarily used as a draft animal ().

India and Pakistan produce about 80% of all buffalo milk in the world, followed by China, Egypt and Nepal, where more dairy buffalo than cows are found (, ).

You will also find dairy buffalo in the Mediterranean, particularly in Italy, where their milk is mainly used to make cheese (,).

Buffalo milk has a high protein and fat content, giving it a rich, creamy texture, perfect for producing butter, cream and ().

In this section:

Buffalo milk is a creamy dairy product primarily produced from water buffalo. India and Pakistan produce the most buffalo milk in the world.

Buffalo milk vs cow milk

Both buffalo milk and cow's milk are very nutritious and provide a high amount of vitamins and minerals, but buffalo milk contains more nutrients and calories per serving.

Below is a comparison between 1 cup (244 ml) of buffalo and whole cow's milk (, ,):

Buffalo milkWhole cow's milk
Calories237149
WaterPresent in several = 83%Present in several = 88%
Carbohydrates12 grams12 grams
Protein9 grams8 grams
Grease17 grams8 grams
Lactose13 grams11 grams
Calcium32% of Daily Value (DV)21% of the DV

Buffalo milk contains more protein, fat and lactose than whole cow's milk.

Consuming high-protein milk increases your feelings of fullness. This can help reduce food intake throughout the day, helping you and body fat).

On the other hand, if you want to reduce your fat intake or have a mild lactose intolerance, opting for cow's milk may be better.

Buffalo milk also contains more vitamins and minerals. It provides 41% of the DV for phosphorus, 32% of the DV for calcium, 19% of the DV for magnesium and 14% of the DV for vitamin A, compared to 29%, 21%, 6% and 12%. % in cow's milk, respectively (, ).

It's also worth noting that because buffalo are more efficient at converting beta-carotene – an antioxidant with a distinctive yellow color – into vitamin A, their milk is whiter than cow's milk (,).

Finally, because buffalo milk is lower in water but higher in fat, it has a thicker texture that is suitable for the production of full-fat dairy products like butter, ghee, cheese, and cream. frozen (,).

In this section:

Buffalo milk has a higher content of fat, protein, lactose, vitamins and minerals than cow's milk. It is also whiter and has a thicker consistency, making it perfect for producing full-fat dairy products.

Benefits of drinking buffalo milk

Studies suggest that buffalo milk may have multiple health benefits.

May support bone health

Buffalo milk provides large amounts of calcium, a mineral necessary for bone development. It is also a source of casein-derived peptides that may support bone health and reduce your risk of osteoporosis, a condition characterized by bone weakening and an increased risk of fractures ().

is a major protein found in milk, which accounts for approximately 89% of the total protein content of buffalo milk ().

Studies in rats show that certain casein-derived peptides can increase bone density and strength, improve bone formation, and reduce bone resorption – the process of releasing minerals from bones into the bloodstream (, ).

Although these results are promising for the treatment of osteoporosis, more research is needed to verify these effects in humans.

May provide antioxidant activity

Like other dairy products, buffalo milk has antioxidant properties due to its vitamins, minerals and bioactive compounds.

Antioxidants are molecules that fight free radicals, a group of compounds with harmful effects on your body that have been linked to certain diseases.

A test tube study determined that the total antioxidant capacity of buffalo milk was between 56 and 58 percent, compared to 40 to 42 percent for cow's milk. The higher antioxidant capacity of buffalo milk was attributed to its higher (MUFA) content ().

Similarly, another study found that buffalo milk fat provides small amounts of phenolic compounds and fat-soluble vitamins, including vitamins A and E, all of which have powerful antioxidant properties ().

May improve heart health

Beta-lactoglobulin and potassium in buffalo milk can help reduce high blood pressure.

Beta-lactoglobulin is a primary and important source of bioactive compounds associated with health benefits ().

A test tube study found that beta-lactoglobulin in buffalo milk inhibits angiotensin-converting enzyme – an enzyme that increases blood pressure by constricting blood vessels – thereby reducing blood pressure levels ( ).

Additionally, potassium is a key mineral involved in blood pressure control, and buffalo milk has a high potassium content, providing 9% of the DV per 8 ounce (244 ml) serving (, , ).

In this section:

Buffalo milk is rich in bioactive compounds that can support bone and heart health and protect your body against oxidative stress.

Potential disadvantages

Research on the harms of drinking buffalo milk is still inconclusive.

Some believe that if you have (CMA), buffalo milk may be an allergy-friendly substitute, while others disagree.

Typical cow's milk allergens include casein as well as alpha- and beta-lactoglobulin. Other proteins – such as different types of immunoglobulin (Ig) or bovine serum albumin – can also cause allergic reactions in some people ().

A study comparing the casein content and composition of cow, goat, sheep and buffalo milk determined that structural differences between cow and buffalo milk made the latter less allergenic ().

That said, research on IgE-mediated allergy – a type of Ig – to cow's milk proteins may suggest otherwise, as a study of 24 people with CMA determined that buffalo milk was positive for IgE-mediated reactions in 100% of cases tested ().

Older research suggests that this may be due to cross-reactivity between the two types of milk, as the human antibodies responsible for cow's milk allergy can also recognize buffalo milk proteins, thus reacting to them as well. this ().

Overall, more research is still needed on this topic.

In this section:

People allergic to cow's milk may also be allergic to buffalo milk, although research is still inconclusive.

The essential

Although buffalo milk is not as popular in America as cow's milk, it is the main type of milk consumed in many South Asian countries.

It has a high nutritional value, providing more protein, vitamins and minerals than. Additionally, it contains beneficial compounds that may provide antioxidant protection and better bone and heart health.

However, it is also higher in fat, lactose, and calories compared to cow's milk and can cause similar allergic reactions if you have CMA.

You can find buffalo milk in many popular dairy products, such as butter, ghee, a variety of cheeses, and ice cream.

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