4 Surprising Effects of Drinking Milk, Say Dietitians — Eat This Not That

There are many reasons why you might drink milk. It could be to improve your bone healthto improve heart healthreduce the risk of obesity, and more.

Enjoying a cup or two of milk every day is one of the best ways to be available calcium Y vitamin D in your diet to help you build and maintain strong bones. However, the benefits of drinking milk extend far beyond your bones and teeth. This is because cow’s milk is packed with 13 essential nutrients, including vitamin B12, riboflavin, niacin, potassium, phosphorous, vitamin A, zinc, and selenium.

“I recommend drinking milk to anyone looking to add more protein and vitamins like vitamin A, B12 and D to their diet,” he said. Carly Knowles, MS, RD, registered dietitian and doula. “My personal and favorite milk is Organic Valley’s Grassmilk Whole Milk for the added health benefit of omega-3 fatty acid (healthy fat) and CLA content, and that’s because their cows spend 50% more time outdoors than the organic standard.”

Here’s a look at the basic nutrition facts on a cup of 1% cow’s milk:

• Calories: 100
• Protein (grams): 8
• Carbohydrates (grams): 13
• Grams Fat (grams): 2.5
• Saturated fat (grams): 1.5
• Calcium: 30% daily value
• Vitamin D: 25% of the daily value

Milk is not only a nutritional powerhouse, it also has myriad health benefits, from improving bone health to helping maintain a healthy heart, it can improve your athletic performance, and may even help reduce your risk of obesity and type diabetes. 2. Read on to find out how and for more information on how to eat healthy, don’t miss out. Eating Habits to Lose Belly Fat as You Age, Dietitians Say.

There is no reason to pay premium prices for pre and post-workout beverages when you can simply enjoy milk and reap similar performance-enhancing benefits. According to Jordan Mazur, MS, RDDirector of Performance Nutrition for the San Francisco 49ers, “Real milk and dairy products have a powerful nutrient package with 13 essential nutrients like high-quality protein, calcium, iron, zinc and vitamin D, they are friendly to eating patterns both flexitarians and vegetarians, and provides nutrients that athletes struggle to consume but are important in supporting performance and Recovery.”

Mazur includes milk on athletes’ training tables because it helps active people meet the three R’s of recovery: rebuild, recharge and rehydrate. It’s also one of the most affordable sources of calcium, vitamin D and other essential micronutrients that sports-minded people need to perform at their best. In addition, numerous studies with whey and casein, the two main proteins in milk, help build muscle mass and improve recovery.6254a4d1642c605c54bf1cab17d50f1e

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Numerous studies have reported that people who drink milk and dairy products have a lower risk of high blood pressure. Milk’s overall nutrient package, including calcium, potassium, and other micronutrients in milk, helps maintain healthy blood pressure. Studies reveal that those who enjoy more dairy products and milk in general experienced a smaller increase in systolic blood pressure over time.

In one meta-analysis which analyzed the results of many studies and totaled 45,000 subjects and 11,500 cases of high blood pressure reported that consuming dairy products reduced the risk of having high blood pressure. The association was more pronounced with low-fat dairy products versus full-fat options. Furthermore, the acclaimed DASH Diet (Dietary Approaches to Stop Hypertension) requires 2 to 3 servings of low-fat dairy products, such as milk, along with plenty of fruits, vegetables, and whole grains to lower blood pressure.

RELATED: Eating habits to follow if high blood pressure runs in your family

Can you really “milk your diet”? Research suggests yes.

The high-quality protein in milk helps increase satiety and reduces hunger and cravings so you’re less likely to overeat and have sweet cravings and other carbohydrate-rich foods. In a review article published in Nutrition Research ReviewsResearchers revealed that milk proteins increase satiety more than carbohydrates or fats and that whey and casein in milk can help regulate food intake, lower blood sugar levels and help reduce overall body fat by increasing fat burning.

Drinking a glass of milk before a meal may provide additional weight loss benefits. In another study published in the American journal of clinical nutrition subjects who had consumed whey protein before their meals consumed fewer calories during the meal and had a lower blood sugar response to the meal.

An article published in nutrition diary found that people with prediabetes or those at high risk of developing type 2 diabetes can prevent it by including low-fat dairy products in your meal plan every day. The study reported that among 639 adults who were followed for nearly a decade, those who reported including more low-fat dairy products in their diet significantly reduced their risk of developing type 2 diabetes, compared with those who reported having less than half of a serving of dairy products. per day. Those who reported drinking low-fat milk reduced their risk of developing type 2 diabetes by 41%.

Adding a serving or two of milk to your meals and snacks is a wonderful way to improve your overall health and well-being. Since milk is affordable and versatile, you’ll never tire of adding healthy milk to your diet.

Julie Upton, MS, RD, CSSD