When buying milk, what should be valued is nutrition and the benefits of physical health. However, there are a variety of milk drinks on the market now. The terms "drink", "milk-containing beverage", and "dairy product" can be confusing. What exactly should we pay attention to when choosing? How do we select milk? First, we need to understand the following common knowledge about how to choose milk!
Whole, reduced-fat, low-fat, or fat-free?
Considering that each cup of whole milk brings 150 calories and 8 grams of fat (of which 5 grams are saturated fats), in order to limit the intake of saturated fats that easily cause heart disease, nutrition experts suggest drinking only low-fat milk (100 calories, 2.5 grams of fat) or fat-free milk (80 calories, 0.5 grams of fat). Note that reduced-fat milk is not a low-fat food. A cup of reduced-fat milk contains 5 grams of fat, 3 grams of which are saturated. You won't miss out on the nutrients in milk by choosing low-fat or fat-free milk: each cup of milk, regardless of type, provides about one-third of the daily required calcium and at least 20% of the daily required riboflavin, phosphorus, and vitamin D.
Organic or Inorganic?
According to data from Nielsen, organic milk sales increased from $550 million in 2003 to $900 million in the first quarter of 2007. Public opinion surveys show that people often associate organic milk with the highest nutrition, better animal husbandry, and environmental health. However, there is no evidence to suggest that organic milk is healthier. On the contrary, preliminary studies indicate that milk produced by cows fed entirely on grass contains more vitamin E and fat compared to grain-fed cows. Therefore, organic standards do not require cows to be exclusively grass-fed. (Farmers must use organic fertilizers and pesticides, cannot give cows preventive antibiotics or growth enhancers, and must occasionally allow them outdoor activity.)
Lactose-free?
This kind of milk does not contain lactose, which is normally present in milk (the sugar normally found in milk). It provides all the healthy nutrients that milk offers (such as protein and calcium), but without the sugar that causes digestive problems for fifty million Americans.
Unpasteurized or Sterilized?
Through pasteurization, milk is heated to over 160 degrees Celsius and then quickly frozen to kill harmful bacteria such as salmonella. Studies show that the nutritional difference between sterilized milk and unpasteurized milk is minimal. Additionally, public health experts warn that drinking unpasteurized milk is like playing Russian roulette. In fact, according to reports from the Centers for Disease Control and Prevention, unpasteurized milk caused 1007 diseases and two deaths between 1998 and 2005.
Does it contain artificial growth hormones?
Hormone-free means that no artificial growth hormones were used in the production of the milk. Injecting cows with these growth hormones can increase their milk production by up to an average of five quarts per day. Some consumers feel that injecting cows with additional growth hormones is inhumane, but the Food and Drug Administration believes that injecting cows with artificial growth hormones does not harm the animals or affect the hormonal composition of the milk. In fact, all milk, whether injected with growth hormones or not, contains hormones. Note: All organic milk is hormone-free, but not all hormone-free milk is organic. (Farmers may have used pesticides, fertilizers, etc.)
Some people believe that milk in glass bottles tastes better. However, it is recommended to store milk in opaque containers to prevent the riboflavin (a vitamin B that breaks down upon exposure to light) inside from being destroyed.