• Healthy bones
• Immunity
Milk
Milk provides a good source of protein, carbohydrate, and fat, except skim milk, which contains virtually no fat. Milk contains essential amino acids and calcium as well as lactose. Lactose needs to be broken down by the enzyme lactase in the small intestine. Some people do not have sufficient lactase in their system and therefore find milk difficult to digest. This is known as lactose intolerance. For those who suffer from lactose intolerance, alternative lactose-free options are available, including almond milk, coconut milk, and soy milk.
Milk, Whole
Contains essential amino acids, the fundamental building blocks of our tissues, important in the development of the brain and nervous system, and the singular component of protein. It’s also a good source of bone- and teeth-strengthening calcium. However, it is high in saturated fat, and sugars contribute a large portion of the calories.
Nutrients in 1 cup (244 g) of whole milk:
Calories, 146
Calcium, 276 mg
Carbohydrate, 13 g
Cholesterol, 24 mg
Fat, 8 g
Protein, 34 g
Riboflavin, 0.4 mg
Sodium, 98 mg
Vitamin A, 249 IU
Vitamin B12, 1.1 mcg
Vitamin D, 97.6 IU
Glycemic load: 9
Inflammatory index: Mildly inflammatory
Milk, 2% (semi-skimmed)
A cup (244 g) of 2% milk contains 3 g less fat than whole, or full-fat milk, yet even reduced-fat milk is still fairly high in saturated fat.
Nutrients in 1 cup (244 g) of 2% milk (with added non-fat milk solids, without added vitamin A):
Calories, 137
Calcium, 350 mg
Carbohydrate, 13 g
Cholesterol, 20 mg
Fat, 5 g
Protein, 10 g
Riboflavin, 0.5 mg
Sodium, 145 mg
Vitamin, A, 184 IU
Vitamin B12, 1.0 mg
Vitamin C, 2.7 mg
Glycemic load: 9
Inflammatory index: Mildly inflammatory
Milk, Skim (skimmed)
Low in saturated fat and cholesterol, but sugars contribute a large portion of the calories in skim milk.
Nutrients in 1 cup (244 g) of skim milk:
Calories, 86
Calcium, 350 mg
Carbohydrate, 12 g
Cholesterol, 5 mg
Protein, 8 g
Riboflavin, 0.5 mg
Sodium, 127 mg
Vitamin A, 184 IU
Vitamin B12, 0.1 mcg
Vitamin C, 2.7 mg
Glycemic load: 9
Inflammatory index: Mildly inflammatory
Health and healing benefits of milk:
Heart health:
Full-fat milk should generally be avoided to reduce the risk of cardiovascular diseases.
Teeth and bones:
Studies show that the consumption of milk can prevent dental caries. Calcium is also essential for maintaining the pH of the blood and for bone strength. Calcium deficiency can lead to bone deformities in children and to osteoporosis in adults.
Preventing cancer:
Calcium and vitamin D may help reduce the risk of colon cancer.
Metabolism:
Whole milk contains over a quarter of the recommended daily intake of riboflavin (vitamin B2). Vitamin B2 is critical to energy production and to metabolism in general.
Recommended For Help With:
• Prevention of tooth decay
• Osteoporosis
• Metabolism
Almond Milk
Made from ground almonds, high in immune-boosting antioxidants and low in cholesterol, almond milk is often used as a lactose-free substitute for cow’s milk. It’s also dairy-free and therefore suitable for vegans. However, it is lower in protein than cow’s milk or soy milk, so you should seek alternative sources of protein if using almond milk as a substitute for these. It’s easy to make at home by blending ground almonds with water, or it can be purchased in cartons from the supermarket. Its popularity has grown steadily and it is now more widely purchased than soy milk. However, it’s not suitable for anyone with a nut allergy.
Nutrients in an individual carton (240 g) of unsweetened almond milk:
Calories, 40
Calcium, 200 mg
Carbohydrate, 2 g
Fat, 3 g
Iron, 0.4 mg
Protein, 1 g
Sodium, 180 mg
Vitamin A, 500 IU
Vitamin E, 10.0 mg
Health and healing benefits:
Weight loss:
A good substitute for cow’s milk as it has a very favourable low calorie count.
Heart health:
An extremely low cholesterol count means almond milk may help prevent cardiovascular diseases.
Antioxidant:
A good source of antioxidants, which have been linked with the prevention of cancer and lessening the signs of aging.
Glycemic load: 0
Recommended For Help With:
• Heart disease
• Aging skin
• Weight loss
• Cancer prevention
Coconut Milk
Not to be confused with coconut water, which is simply the juice extracted from the nut, coconut milk and cream are made in a remarkably similar way to dairy products. The flesh of the coconut is mixed with water, the cream rises to the top and is skimmed off, and the resulting mixture is sieved to produce coconut milk. Rich in fibre and packed with vitamins and minerals, but lactose free, coconut products are suitable for those who are lactose intolerant. Coconut milk is a popular alternative to cow’s milk for vegans in everything from baking to milkshakes, although it should be consumed in moderation because of its high fat content as well as its high calorific value.
Nutrients in 1 cup (244 g) of coconut milk:
Calories, 552
Calcium, 38.4 mg
Carbohydrate, 13 g
Copper, 0.6