Milk: Benefits, Properties, and Intolerances

It strengthens bones, but not only that. benefits of milk, recognized by the scientific community, have recently been extended with the results of two studies. The first was published in the journal Lancet, on a sample of 136 thousand people followed for nine years, has ascertained a lower risk of mortality and cardiovascular diseases thanks to the intake of milk and yogurt. The second, published in Journal of Dairy Science, on patients with diabetes type 2, finds that milk and cereal, at breakfast, help keep blood sugar levels under control.

Index of topics

Benefits

Milk, perfect for breakfast when lactose is absorbed more quickly, increasing the body's energy, is a truly precious food: It is rich in important nutrients that allow the body to grow – it is no coincidence that it is the first food eaten by newborns – and stay healthy at all stages of life.

Composition

Milk is a complete food, and its properties have been known since ancient times. Very thirst-quenching, it contains proteins, vitamins B, B12, A, and D, and minerals, including phosphorus, magnesium, and calcium, which is important for the formation of bones and teeth. taurine e creatine.

How much calcium does it provide?

The calcium supply provided by milk is fundamental: a possible deficiency can cause a progressive reduction in bone density and osteoporosis, especially in elderly people. Without forgetting that adequate calcium intake is essential during pregnancy, as it is important for the baby's development and during breastfeeding. Then there is lactose, the milk sugar, which is easy to digest unless you suffer from an intolerance caused by a lack of the enzyme lactase. In this case, you can still consume milk, choosing lactose-free or plant-based milk.

Difference between pasteurized and sterilized milk

In particular, it is necessary to distinguish between the fresh pasteurized milk and that UHT sterilized (Ultra high temperature): while the first must be used within 4 days from the date it was packaged, the second can be stored for up to 90 days from the date of packaging, obviously in a closed box and at room temperature.

Types of milk

A distinction is also made between:

whole milkOften overlooked due to its high fat content, it can strengthen our immune system, keep blood sugar under control, reduce the risk of diabetes, and promote lean muscle mass. It's also an excellent ally for our gut.
semi-skimmed milk: Contains between 1,5 and 1,8 percent fat, unlike whole milk. The partial skimming process also significantly reduces cholesterol levels while maintaining the same amount of protein and minerals. Be careful if you're lactose intolerant: partially skimmed milk contains lactose.
skimmed milkIt must contain less than 0,3 percent fat, making it much easier to digest than whole milk. Furthermore, it doesn't raise cholesterol and is perfect for those following a low-calorie diet. It's worth noting, however, that it completely lacks vitamin D, which is unfortunately eliminated by the fat. Furthermore, it's completely false that skim milk, like low-fat yogurt, contains less calcium than whole milk. However, it's true that whole milk contains more vitamins, which is why it's recommended for growing children and adolescents.

Among all the different typologies, Without a doubt the most requested and consumed daily is cow's milkIn fact, you can also choose goat's milk and donkey's milk, which are most similar to human milk and are especially valuable for infants with intolerances. But let's look in detail at the characteristics of goat's milk and donkey's milk:

goat milkLike cow's milk, goat's milk is rich in nutrients important for health. Some differences lie in the fat content, which is higher in goat's milk even though it doesn't damage or clog blood vessel walls, and in the taste: goat's milk has a slightly tangy flavor and is less sweet than cow's milk.
donkey milkEven those allergic or intolerant to cow's milk can tolerate donkey's milk, making it the safest alternative, after breast milk, for infants with intolerances. It's also perfect for those following a low-cholesterol diet. It also supports healthy intestinal flora and is beneficial for a stressed liver. It's the lowest-fat milk of all; 1,5 percent fat, compared to 3,5 percent for cow's milk, 4,3 percent for goat's milk, and 7,5 percent for sheep's milk.

Lactose intolerance

This form of intolerance, which affects milk such as yogurt, fresh cheeses and mozzarella, occurs when the milk is partially or completely missinglactase enzymeThis enzyme, responsible for breaking down the main sugar in milk into glucose and galactose, once it is not digested, remains to ferment in the intestine and thus causes headache, diarrhea and abdominal swellingDetecting lactose intolerance isn't difficult, but don't waste money on unnecessary tests. The only one recognized and recommended by the Italian Society of Allergology is the Lactose breath testA simple breath test. This will help you understand if and how you're allergic to lactose.

Milk: benefits, properties and intolerance