Milk
Ditching dairy has become very fashionable and many people have chosen to reduce or remove milk from their diet. This is a good move if milk creates digestive drama for you. But for most people, milk can be a good way to get calcium and protein into your diet.
Many people choose light blue milk out of habit from the low fat era. However, if you read labels carefully you'll find that often "lite" milk has the same number of calories as nutrient-dense milk, it's just that many of the calories come from sugar.
Ultra-filtered milks are more nutrient-dense because a lot of the water, lactose and fat have been filtered out leaving a higher proportion of protein and calcium for the same number of calories.
A good milk will have:
Under 1 gram of fat per 100 mls
Over 180g of calcium per 100 mls
Over 5g of protein per 100 mls
There's no correct type of milk because different people choose to drink it for different reasons. If it's just for taste in your takeaway coffee then trim milk might be a good choice. The full fat milk they serve in your cafe will likely give you extra fat without extra nutrients.
However, if you're drinking milk for calcium at home you might like to choose an ultra-filtered option. Most adults need 1000g of calcium per day and a cup of milk can provide half of that. Ideally you'd make up the balance of your calcium with other sources, for example probiotic yoghurt which improves your gut health at the same time. The wider your range of foods the more nutrients you'll get and the healthier you'll be.
Many people choose light blue milk out of habit from the low fat era. However, if you read labels carefully you'll find that often "lite" milk has the same number of calories as nutrient-dense milk, it's just that many of the calories come from sugar.
Ultra-filtered milks are more nutrient-dense because a lot of the water, lactose and fat have been filtered out leaving a higher proportion of protein and calcium for the same number of calories.
A good milk will have:
Under 1 gram of fat per 100 mls
Over 180g of calcium per 100 mls
Over 5g of protein per 100 mls
There's no correct type of milk because different people choose to drink it for different reasons. If it's just for taste in your takeaway coffee then trim milk might be a good choice. The full fat milk they serve in your cafe will likely give you extra fat without extra nutrients.
However, if you're drinking milk for calcium at home you might like to choose an ultra-filtered option. Most adults need 1000g of calcium per day and a cup of milk can provide half of that. Ideally you'd make up the balance of your calcium with other sources, for example probiotic yoghurt which improves your gut health at the same time. The wider your range of foods the more nutrients you'll get and the healthier you'll be.