Whole Milk – Pros And Cons
Since time immemorial, whole milk has been placed immense on importance in the households of India, so much so it became an indispensable part of our daily diets. However, with changing times the trend had shifted from whole milk to skimmed milk. True, skimmed milk is opted by fitness freaks and gym goers, but it is hard to resist the creamy whole milk. To take the guilt off of you we put together a list of pros and cons of whole milk.
- The whole milk is so rich in its share of nutrients that the nutritional value of a single cup of it is far more than most fruit juices; a cup of this milk can provide with 5% of your daily requirement of vitamins. It is also a good source of riboflavin and one cup of it can make up to 20 percent of your daily needs In addition to it, the whole milk is a source of vitamin B12 which is required to lower homocysteine that is further linked to heart attacks and strokes.
- Not that it is any secret but, whole milk is the largest consumed calcium source product. It can provide you up to 30% of your daily calcium requirements. In addition, whole milk is rich in minerals such as selenium, potassium and phosphorus. It also contains some amount of zinc and magnesium.
- First vitamins, then minerals and now proteins. Whole milk has it all. Since it contains all nine amino acids, whole milk is highly recommended for people looking forward to build and maintain lean muscles. A cup of whole milk can provide you as much as 8 g of protein.
- Well it is no secret that whole milk is extremely fatty but did you know that most of 8g of total fats it contain are saturated fats. For those who aren’t aware, saturated fats are the not so healthy type of fats as they can have a negative impact on your heart. They can block your arteries and increase your bad cholesterol levels while lowering your levels of good cholesterol. However, the effects of saturated fats are still debatable and more research is needed.
- Even the calorie content of whole milk is higher! So it is pretty obvious that whole milk is double black listed for people who are watching their weight. One cup of cow’s milk contains as much as 167.8 cal and a cup of buffalo’s milk can provide you with 285.5 cal. Whole milk gets 57 percent of its fat calories from saturated fats and the rest comes from monounsaturated and polyunsaturated fats.
What Is The Right Amount Of Milk Intake?
- For children within the age group of 3-12 years it is recommended to have at least three glasses of whole milk, every day if they are looking out for healthy bones and teeth once they grow up.
- It is suggested that for adults, two glasses of whole milk is sufficient each day. However if one is looking forward to weight loss then it is proposed to switch to skimmed milk.
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