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

There are many reasons to drink milk. It can improve your bone health, improve your heart health, reduce your risk of obesity, and more.

Enjoying one or two glasses of milk daily is one of the best ways to incorporate readily available calcium and vitamin D into your diet to help build and maintain strong bones. However, the benefits of drinking milk go far beyond bones and teeth. This is because milk is packed with 13 essential nutrients such as vitamin B12, riboflavin, niacin, potassium, phosphorus, vitamin A, zinc and selenium.

“If you want to add protein and vitamins such as vitamins A, B12, and D to your diet, we recommend drinking milk,” he said. Curly Knowles, MS, RD, Registered nutritionist, and Doula. “My personal favorite and dependable milk is Organic Valley Glass Milk Whole Milk for the additional health benefits of extra omega 3 fatty acids (healthy fats) and CLA content. “

Let’s take a look at the main nutritional components contained in a 1% milk cup.

• Calories: 100
• Protein (grams): 8
• Carbohydrate (grams): 13
• Gram fat (gram): 2.5
• Saturated fat (grams): 1.5
• Calcium: 30% of daily intake
• Vitamin D: Daily intake 25%

Not only is milk nutritious, it also has a myriad of health benefits that help improve bone health and maintain a healthy heart, increase athletic performance and reduce the risk of obesity and type 2 diabetes. Also useful. According to nutritionists, when it comes to how to eat healthy and how to eat healthy, don’t miss the eating habits to reduce abdominal fat as you get older.

If you can simply enjoy milk and get similar performance-enhancing benefits, there is no reason to pay the best price for pre- and post-workout drinks.according to Jordan Mazur, MS, RDSan Francisco 49ers Performance Nutrition Director, “Genuine Milk and Dairy Products has a powerful nutrient package containing 13 essential nutrients such as high quality protein, calcium, iron, zinc and vitamin D, flexitarians and vegetarians. A companion to both dietary patterns, and contributes to nutrients that athletes struggle to consume but are important to support performance and recovery. “

Mazur includes milk in the athlete’s training table to help active individuals meet the three Rs of recovery (rebuilding, refueling, and hydration). It is also one of the most affordable sources of calcium, vitamin D, and other essential micronutrients that sports-minded people need to be the best. In addition, numerous studies using the two major proteins in milk, whey and casein, help build muscle mass and promote recovery.

Many studies have reported that people who drink milk or dairy products have a lower risk of high blood pressure. Milk’s overall nutrient package, which contains calcium, potassium, and other micronutrients found in milk, helps maintain healthy blood pressure. Studies show that people who enjoy more dairy products and total milk levels have less increase in systolic blood pressure over time.

A meta-analysis that analyzed the results of many studies and analyzed a total of 45,000 subjects and 11,500 cases of elevated blood pressure reported that dairy intake reduced the risk of hypertension. This association was more pronounced with low-fat dairy products and full-fat options. In addition, the highly acclaimed Dietary Approaches to Stop Hypertension (DASH) diet requires a few servings of low-fat dairy products, such as milk, and plenty of fruits, vegetables, and whole grains to lower blood pressure. there is.

Related: Dietary habits that must be followed if family members have high blood pressure

Can you really “squeeze out your diet”? Studies suggest that it is.

The high-quality protein in milk increases satiety and reduces hunger and craving, reducing the chances of overeating and craving for sweets and other carbohydrate-rich foods.In a review published in Nutrition Research ReviewResearchers have found that milk protein increases satiety more than carbohydrates and fats, and milk whey and casein regulate your food intake, help lower blood levels, and increase fat burning throughout. Revealed that it may help reduce body fat.

Drinking a glass of milk before meals may help you lose more weight.In another study published in American Journal of Clinical Nutrition Subjects who consumed whey protein before meals consumed less calories during meals and had a lower glycemic response to meals.

Article published in Nutrition Journal We have found that people with prediabetes and those at high risk of developing type 2 diabetes can prevent type 2 diabetes by including low-fat dairy products in their daily dietary plans. In this study, of the 639 adults who were followed up for nearly 10 years, those who reported including low-fat dairy products in their diet compared to those who reported dairy intake of less than half. He reported that his risk of developing type 2 diabetes was significantly reduced. Per day. Those who reported drinking low-fat milk reduced their risk of developing type 2 diabetes by 41%.6254a4d1642c605c54bf1cab17d50f1e

Incorporating 1-2 servings of milk into your diet or treat is a great way to improve your overall health and well-being. Milk is affordable and versatile, so you’ll never get tired of adding healthy milk to your diet.

Julie Upton, MS, RD, CSSD