“Milk”, no matter what type of milk, is beneficial to the body, unless you have a milk allergy (which is quite a few people, but not directly allergic to the milk itself, it is a component in milk). However, aside from protein and calcium, each type of milk provides slightly different nutritional value. If you choose to drink the right type and in the right way, milk will be of the utmost benefit to our bodies.
Information from โปรโมชั่น ufabet lists the general composition of each type of milk as follows:
Important components of cow’s milk
- water
More than 87.8% of cow’s milk is water.
- Essential amino acids (proteins)
When protein is digested in the digestive system and converted into amino acids, cow’s milk contains essential amino acids that are beneficial to the body and are more complete than plant-based milks such as soy milk, almond milk, and pistachio milk. Essential amino acids help build muscle and other worn-out parts.
- carbohydrate
Carbohydrates come from both starch and sugar. In milk, it is found in the form of lactose. This is a major factor in many people who develop milk allergies because they have a lactase deficiency. However, there is now lactose-free milk available for drinking.
- calcium
Cow’s milk contains up to 204.67 milligrams of calcium per 200 milliliters of cow’s milk.
- fat
Cow’s milk contains about 3-4% fat. If you don’t want too much fat, there is now low-fat milk available for consumption.
Plant-based milk
Plant-based milk, which is mostly made from legumes, may be less absorbable than animal-based milk because plant-based milk contains a natural substance called phytate that can interfere with calcium absorption.
- Nut milk
It is milk made from nuts, such as almond milk, pistachio milk, walnut milk, and macadamia milk. This group of milk is not very high in energy, low in saturated fat, but the amount of calcium and protein is less than cow’s milk.
- Soy milk
Soy milk is a popular choice for both those with cow’s milk allergies and health- conscious people because it is high in protein. However, the amount of calcium may be moderate. If you want more calcium, choose a calcium-fortified formula. Some brands may also mix in vegetable oil or milk powder.
- Corn milk
Corn milk is the lowest-fat plant-based milk, but it also comes with a relatively high sugar content, low protein, and no calcium. It also comes in a soy-based formula.
How to choose the right “milk” for your body
- We don’t have to choose to drink only one type of milk. We can choose to drink a variety of milks and switch them around to get a variety of nutrients.
- During childhood to adolescence, you can choose to drink any type of milk alternately according to your preference. However, during working age to old age, if you have health problems and need to control the amount of sugar or fat, you should choose milk with low sugar and fat, such as almond milk, pistachio milk, low-sweetened soy milk, skim cow’s milk, etc.
- For those who need high calcium, such as teenagers, the elderly, and pregnant or breastfeeding women, they should choose to drink cow’s milk, soy milk, or other beans that are fortified with calcium, etc., to get enough calcium for the body each day.
- You should choose to drink plain milk rather than flavored milk without sugar. If you still like sweetness, we recommend choosing a low-sugar formula.
- If you choose to drink plant-based milk, choose a calcium-fortified formula to get more calcium.
- If you are allergic to cow’s milk and know that you are lactose intolerant, you should choose to drink lactose-free cow’s milk or choose to drink plant-based milk (but choose a formula with added protein).
- Always read the nutritional label before purchasing.