A glass of milk
Milk is an underrated superfood in our kitchen. There is a large selection of milk in American grocery stores and it can be daunting to pick one over the other but your decision can simply be broken down based on your tolerance to dairy products.
About 65% of the world population develop lactose intolerance (sugar molecule in dairy) as they age. Read more about it here.
For the dairy-tolerant population, keep reading.
Milk & Fat
The nutrient profile of all the milk variety is very close to each other. The main difference is the fat content in them. The milk straight from the cow, raw milk, has ~4% fat.
Milk is heated (pasteurization), spun to separate fat (centrifugal separation), and pumped through narrow pipes at high pressure to homogenize the milk. This process increases the shelf life and gives the milk a richer taste and an attractive white color.
The centrifugal separation is the key process that determines the amount of fat removed from raw milk.
4.0% - Raw Milk
3.5% - Whole Milk
2.0% - Reduced fat milk
1.0% - Reduced fat milk
<0.5% - Skim Milk
Which one to choose?
It depends! Iykyk
You can choose what works for you based on your calorie consumption preference. Just remember the fat in milk helps absorb the fat-soluble vitamin D and calcium into the body.
I consume whole milk because
It tastes the closest to the raw milk I consumed while growing up
Whole milk keeps me full(satiated) for longer
Emerging studies show moderate consumption of saturated fat from milk does not cause heart disease
Better absorption of calcium and Vitamin D
Organic?
The antibiotics and growth hormones administered to conventional milk-producing cows can seep into the milk. Our body has to process these residues when consumed.
USDA Organic prevents the use of antibiotics and growth hormones on Organic milk-producing cows. This eliminates the risk of consuming residues of antibiotics and growth hormones.
At the end of the day, it is a personal choice on what % of fat & price works for you. Remember quality over quantity can give a new perspective to consuming milk.
Enjoy your milk 😋
Reference
https://www.healthline.com/nutrition/milk
https://www.healthline.com/nutrition/whole-vs-skim-milk
https://www.healthline.com/nutrition/organic-milk
https://www.healthline.com/nutrition/grass-fed-milk
https://www.healthline.com/nutrition/milk-protein-isolate
