Before reading this article, I want to ask you a small question:
The above questions you are struggling with can be answered in this article.
Today, we will solve your confusion about milk one by one.
Despite being recognized as a healthy drink, there is still a lot of negative news about milk on the Internet, such as causing breast cancer and causing calcium deficiency. Some claims also claim to be backed by research, making people afraid to drink milk. You may have heard of the following 5 rumors, right?
Although soy milk is often referred to as the “milk of the common people”, the two are derived from plants and animals, and their nutritional components are not exactly the same.
For example, the calcium content of soy milk is only 1/20 of that of milk[1], and its absorption and utilization rate is not as good as that of milk.
The combination of soy milk and milk is healthier~
Remind you of the fact that at birth, whether Europeans, Americans or Chinese, everyone drinks breast milk.
The difference is that most Europeans and Americans have developed the habit of drinking milk for life, so there is no fault in lactase in their life.
And most Chinese people drink less milk after weaning, which causes the degradation of lactase activity in the body, and gradually develops lactose intolerance.
In recent decades, the amount of milk Chinese people drink has gradually increased, the lactase activity in the body has been maintained at a high level, and they have begun to gradually adapt to milk.
In 2018, the founder of the American “acid-base constitution theory” admitted in court that the theory was an outright hoax[2].
Source: Zhanku Hailuo
In fact, no matter what you eat or drink, it is very difficult to change the pH level in your body [3]. Drinking milk does not make the blood sour, nor does it cause calcium loss.
In contrast, milk is a high-quality source of calcium and contains factors such as vitamin D, lactose, and amino acids that promote calcium absorption. Drinking milk can promote the increase of bone density in adults and also help children grow taller [4].
Also, the body also produces a certain amount of estrogen every day. Taking an 8-year-old girl as an example, the estrogen intake from drinking 300 grams of milk every day only accounts for about 2.25% of the estrogen secretion in the body, which is very small [5-7].
Source: Zhanku Hailuo
About women:
1. Studies show that whole milk is not associated with breast cancer risk;
2. Drinking more low-fat milk and eating more low-fat dairy products appropriately reduces the risk of breast cancer [4].
About men:
Most research suggests that cow’s milk is not associated with prostate cancer risk.
Few studies suggest that cow’s milk may have a weak promotion of prostate cancer, but only if you drink about 400 grams of milk a day.
The Chinese Nutrition Society recommends that adults drink 300 grams of milk (or an equivalent amount of dairy products) per day. All current studies suggest that 300 grams per day does not pose any cancer risk [3].
Okay, now you are at ease with the milk, but faced with all kinds of milk on the shelf, are you still struggling to choose which one to choose?
Don’t worry, the following 4 doubts will be solved for you immediately.
Generally speaking, the fat content of whole milk is 3%~4%, low-fat milk is about 1%~2%, and skim milk is about 0.5% or less.
The advantage of skim milk is that it is lower in calories, about half as much as whole milk[1].
However, whole milk appears to have advantages in promoting health, such as preventing obesity, hypertension, and cardiovascular protection [8-9].
We recommend that overweight and obese people prefer skim milk or low-fat milk.
If you don’t need to control your weight and are used to drinking only one glass of milk (about 300 grams) a day, whole milk is recommended.
If you are particularly fond of milk and drink more than 500 grams per day, consider replacing part of it with skim or low-fat milk.
The sterilization temperature of normal temperature milk is high, no refrigeration is required, and the shelf life is several months;
The sterilization temperature of low-temperature milk is relatively low, and it needs to be refrigerated at low temperature. The shelf life is 2 to 14 days[10].
If you have a refrigerator to store at any time, you can choose low temperature milk.
If there is no refrigeration condition or if you take it out, room temperature milk is recommended.
As another reminder, there is no need to worry about the preservatives of room temperature milk. Because of the relevant standards in my country [11], no food additives are allowed to be added to pure milk.
Many nutrients in milk are sensitive to light, such as vitamin B2, protoporphyrin, etc. [12]. Light causes them to oxidatively decompose, causing nutrient loss and possibly accelerated deterioration.
Don’t be fooled by the so-called “visible truth” and “return to the original taste of fresh milk”.
Congratulations, you finally learned to buy milk, but what are the precautions for drinking milk?
Let’s see if you have any of the following 4 questions.
It is not recommended that you cook in a milk pot, because it is difficult to control the heat and it is easy to burn the pot. Moreover, some nutrients in milk that are afraid of heat will also be “cooked to death”.
The easiest way is to put the package directly into the hot water and wait for the water temperature to drop to a suitable temperature.temperature, the milk is warm.
If you don’t feel any discomfort after drinking milk on an empty stomach before, it means that your lactose digestion ability is normal, and you can drink it on an empty stomach in the future.
If you experience bloating and diarrhea after drinking milk, it may be lactose intolerance, and it is not recommended to drink on an empty stomach in the future. It is recommended to eat starch-rich staple foods such as bread or biscuits first, and then drink milk in small amounts.
It is a routine operation to make milk and fruit into various desserts. Banana milkshake, chocolate milk, sweetened milk, etc., are very common! This is enough to show that these foods and milk are not “compatible”.
Milk and fruit are good partners from a nutritional standpoint. The former is rich in high-quality protein, calcium and vitamin A, etc. [1], while the latter is generally rich in potassium, vitamin C, dietary fiber, etc., making it a perfect match.
Source; Station Cool Hero
There are many reasons for insomnia. It is unrealistic to expect that drinking milk will help you sleep well.
The relationship between serotonin and sleep, some people say it can help sleep, others say it can cause insomnia, the current research conclusions are not uniform [13].
Source: Zhanku Hailuo
There is only one benefit of drinking milk at night, that is, milk has a stronger satiety, and a small glass of milk can soothe your hungry stomach.
Milk is great for a late-night snack, but keep it in check. If you drink too much, you will always get up at night to pee, which will affect your sleep.
If you have any other questions about drinking milk, you can click the video to watch the expert answer
This time, all your questions have been resolved?
Alright, enjoy your milk!
Don’t forget to share with friends and family groups~
Contributing Author: Wang Chen
Registered Dietitian
Reviewer: Hu Changli
Ph.D., Key Laboratory of Functional Dairy, China Agricultural University
References
[1]Yang Yuexin, editor-in-chief, Chinese Center for Disease Control and Prevention, Nutrition and Health, Chinese Food Composition Table (6th Edition) [M]. Peking University Medical Press, 2018.
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[2]Jury awards $105M in suit against pH Miracle author. Retrieved Nov 6, 2018, http:https://www.sandiegouniontribune.com/news/courts/sd-me- phmiracle-civil-verdict-20181102-story.html
[3] Edited by Chinese Nutrition Society, Dietary Guidelines for Chinese Residents (2016) [M]. People’s Health Publishing House, 2016.
[4] Edited by Chinese Nutrition Society, Food and Health – Consensus of Scientific Evidence [M]. People’s Health Publishing House, 2016.
[5] Questions and answers related to precocious puberty in children and milk estrogen. National Health Commission of the People’s Republic of China. 2010-08-16.
http:https://www.nhc.gov.cn/wjw/spaqyyy/201304/75d0e577d40845d9853299504f628cee.shtml
[6] Qin Liqiang, Wang Peiyu. Milk, sex hormones and precocious puberty[J]. Chinese Journal of Preventive Medicine, 2010, 44(10):870-873.
[7]Shan Ji Li,Hee Young Paik,HyojeeJoung. Dietary patterns are associated with sexual maturation in Korean children[J]. British Journal of Nutrition,2006,95(4).< /p>
[8]Ghosh S , He W , Gao J , et al. Whole milk consumption is associated with lower risk of coronary artery calcification progression: evidences from the Multi-Ethnic Study of Atherosclerosis[J ]. European Journal of Nutrition, 2020:1-10.
[9]Balaji B , Dehghan M , Mente A , et al. Association of Dairy Consumption with Metabolic Syndrome, Hypertension and Diabetes in 147,812 Individuals from 21 Countries[J]. SSRN Electronic Journal, 2019.
[10] Ministry of Health of the People’s Republic of China. National Food Safety Standard Pasteurized Milk: GB 19645-2010 [S]. Beijing: China Standard Press, 2010
[11] Ministry of Health of the People’s Republic of China. National Standard for the Use of Food Additives: GB2760-2014 [S]. Beijing: China Standard Press, 2014
[12] Zhang Qingyang, Wang Shaolei, Su Meicheng, et al. Research progress of milk photo-oxidation [J]. China Food and Nutrition, 2020, 26(12): 19-23.
[13]Zhang X, Yan HM, Huang ZL and Rao Y (2018). Independence of 5HT involvement in sleep and arousal from thermoregulation in mice. Mol Pharmacol 93:657-664
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Editors: Zhang Jie, Zhang Li, Zhang Liang
Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei
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