Milk is a basic consumer product that no introduction needed, It is one of the most present foods in the life of the human being. Although it is considered a nutritional treasure in principle due to its high content in proteins of high biological value, as well as essential nutrients such as The calcium Y the match. It is a fact that in recent years there have been numerous questions around its consumption, to the extent that many people have substituted other drinks such as vegetable milks.
The truth is there are divided beliefs, which have generated some false myths about the consumption of milk. On the one hand it has relevant scientific references that endorse its health benefits, there are several psdeudosciences that have tried tarnish your reputation. In such a way that it is believed to be a fattening food, which produces intolerances and some consider that the human being should not consume it beyond the early stages of life.
It has very interesting studies In this regard, as is the case with the information included in the dairy white paper endorsed by the Spanish Society of Community Family Medicine (semFYC), the Spanish Society of Endocrinology and Nutrition (SEEN) and the World Health Organization (WHO), in which it is found that milk is necessary in the human diet as it is a complete food and that shines for its content in calcium, phosphorus and proteins. The goodness of milk are related to a better functioning of the body, specifically it is a fundamental food for the development and growth of bones. It is true that we can obtain the main nutrients from milk through the consumption of other foods, however a single glass of milk can avoid us many complications and nutritional deficiencies. Broadly speaking, it is considered a whole food, which provides 18 of the 22 essential nutrients (data backed by science), which the body requires to be strong and healthy. A cup, that is, the equivalent of 244 ml of whole milk provides:
276 mg of calcium 12 mg of folate 24 mg of magnesium 205 mg of phosphorus 322 mg of potassium 122 mcg of vitamin A 1.10 mcg of vitamin B-12 0.90 mg of zinc 7-8 grams of protein
As if that were not enough, it also provides a outstanding wealth in other essential compounds, such as the iron, selenium, vitamin B-6, vitamin E, vitamin K, niacin, thiamine, riboflavin Y fats.
The 5 most popular lies about milk:
1. Get fat and raise cholesterol levels
A few years ago the belief arose that it associates recurrent milk consumption with weight gain Y changes in cholesterolHowever, it is completely false. Under the margin of a healthy diet, milk is a food with a high nutritional density, which means that it provides a significant amount of nutrients per low calories. In fact according to FDA milk and dairy products, in optimal quantities are a good complement to lose weight and benefit health. At the same time in particular cases such as the diets of people who suffer overweight, obesity, diabetes and cardiovascular disease, there are alternatives low-skimmed, semi-skimmed milks Y low fat they contain far fewer calories. It should be mentioned that it is true that milk fat contains cholesterolHowever, it is not proven that it increases or alters the levels.
2. Produces allergies and intolerances
Probably the most popular myth around milk is related to intolerance, it is normal to hear that many people they feel bad drinking milk. It is true that milk can lead to digestive disorders mainly, what is key to understand is that it is a particular and specific condition of people who throughout their lives have suffered lactose intolerance, not to milk, it is said that allergies can also be related to certain milk proteins (especially in the case of children under one year). The reality is that even for these cases there are numerous alternatives of milk sin lactose, which already incorporate this natural predigested sugar. It has also been said that commercial milk is poison, because it is a processed food and without properties or what even contains antibiotics, which is completely prohibited by law. However, it is time to end this belief; since in any company that is dedicated to milk production no matter how small or large it is, all they do is heat it to eliminate any harmful microorganism and thus favor that it can be consumed safely for a longer time.
3. Plant milks are healthier
Currently a battle has broken out between the different variants of animal milk and the very famous vegetable milks, however the most important thing is to understand that the concept of “Vegetable milk” is misapplied, since it involves vegetable drinks. These types of products stand out for the use of nuts and some cereals, as is the case with milk from oatmeal, almond, rice, walnut and coconut, and although it is about healthy foods with benefits, they do not replace milk. In such a way that milk protein contributes a lot higher nutritional quality and it is also a exceptional source of natural calcium, in most vegetable drinks calcium is added.
Of course there are plant sources of foods very rich in calcium, as is the case of green leafy vegetables, broccoli, nuts and some fishHowever, nutritionists agree: nothing compares to the calcium in milk.
4. Milk can increase the risk of chronic diseases
Among the main negative beliefs around the consumption of milk is said to increase the risk of suffering diabetes, overweight Y obesity, and the reality is that it is false information. In principle milk improves weight and bone density, while its consumption is related to a lower risk of fractures in older adults, it is an important nutritional supplement in the case of pregnant women and generally provides the necessary proteins to build and maintain healthy bones, teeth and muscles. There are also several studies that have found that drink milk, is of great help in the control and prevention of type 2 diabetes in adults and it is confirmed that their virtues are related to milk proteins improve the balance of blood sugar.
5. Milk affects heart health
Finally one of the most widespread myths, is associated with the effects of milk on cardiovascular health and mainly arise from its relationship with cholesteroll. It has been proven that milk fat can help raise levels of HDL (good) cholesterol. It has A study which supports the advantages of healthy HDL cholesterol levels, is of great help in the heart disease prevention Y strokes. Also, milk is a good source of potassiumor, which is considered the most important mineral to maintain stable blood pressure. Also in the specific case of organic milks and from grass-fed cows, a higher content in omega-3 fatty acids and linoleic acid conjugate. It is well known that they are best sources of healthy fats to help protect the heart and blood vessels.