Milk - WKTV Journal

Those with dairy in their diet have a lower risk of diabetes—possibly because they’re eating less refined, low-fiber carbohydrates, according to one study. (Courtesy Spectrum Health Beat)

Dairy foods have been getting a lot of attention from researchers in recent years, notably from studies done both jointly and separately by scientists at Harvard and Tufts universities.

They looked at the relationship between full-fat dairy and the risks for heart disease and diabetes.

A 3,000-participant study found that people who included dairy fat in their diet had a lower risk of diabetes. One theory for the link is that people who skip or limit dairy might compensate by eating more refined, low-fiber carbohydrates, which can increase diabetes risk.

A study that followed more than 200,000 people over several decades looked at the relationship between dairy fat intake and heart disease.

It found no increase in heart disease risk among people who ate dairy fat, although the risk was lowered when calories from dairy fat were replaced with calories from plant-based fats or whole grains—24% when they were replaced by polyunsaturated fats and 28% when replaced with whole grains.

On the other hand, the risk went up by 6% if those calories went instead to foods with other types of saturated fat, like red meat.

A third piece of research reviewed nine studies that looked specifically at butter—another source of saturated fat—and its role in heart disease, diabetes and all causes of death.

The analysis found that while plant-based fats are healthier, small amounts of butter aren’t likely to hurt you.

What might you do with all this information? The familiar bottom line is moderation.

While it’s still healthier to cook with olive oil, for instance, you can indulge in a pat of butter on your hot whole-grain cereal or an ounce of cheese on whole-grain bread or, perhaps best of all, a serving of full-fat yogurt and a cup of berries.

Reprinted with permission from Spectrum Health Beat.

The definition of milk continues to evolve to include new blends and fresh flavors. But is it better? (Courtesy Spectrum Health Beat)

By Sue Thoms, Spectrum Health Beat

Moooove over, Bessie. Cow’s milk has lots of competition.

You can fill your glass with a milk-like beverage made from hemp, coconut, cashews, macadamia nuts, oats, peas, flax, sunflower seeds or quinoa.

And the longtime favorites―soy, rice and almond milks―occupy more and more space on store shelves.

In the past few decades, the growth in milk alternatives has cut into Americans’ dairy milk consumption. Cow’s milk sales have dropped to half the level of the 1980s, according to the Dairy Reporter. Meanwhile, the milk alternatives market is expected to double by 2019.

With more options popping up, picking the right milk to pour on your cereal can be a bit overwhelming for consumers.

Making that choice depends on an individual’s health needs―and taste preference, says Kristi Veltkamp, MS, RD, a dietitian at Spectrum Health Blodgett Hospital.

“If you have allergies, that’s obviously a big driving force,” she says.

For those allergic to cow’s milk, nuts or soy, the growing alternatives market offers some welcome options.

Aside from allergies, nutritional goals should guide your choice, she says.

From the cow

When it comes to nutrition, the old standby rules.

“Cow’s milk by far has the most nutrition in it,” Veltkamp says. “It has protein in it. It has carbohydrates. It has fats. It has a good combination of all three macronutrients. …It’s also a good source of calcium. It has phosphorus and potassium.”

Nutritional guidelines call for whole milk for children from ages 1 to 2. Veltkamp recommends organic milk, free of growth hormones.

Consumers also should consider pastured or grass-fed cow’s milks, she adds, because in consuming an animal product, “you eat what it eats.”

Once children turn 2, they generally can switch to a lower fat milk.

Although adults have long been advised to drink low-fat milk to limit calorie and fat consumption, Veltkamp says recent research casts doubt on that practice. A 2016 study in the journal Circulation, for example, found people who consumed full-fat milk and dairy products had lower diabetes rates.

Sugars and protein

People opt for an alternative to cow’s milk for a variety of reasons―they may be lactose intolerant, allergic to milk or following a plant-based diet.

Typically, the plant-based alternatives are created by blending up the main ingredient with water and straining out the pieces.

“Then, they add a thickener. Otherwise, it would be very watery,” Veltkamp says, “Then they add vitamins. Essentially, it’s flavored water.”

Many plant-based milks “are a nice low-calorie option if you are trying to watch your calories or your carbs,” Veltkamp says.

But stick with an unsweetened version, she advises. The flavored versions of popular drinks, like soy and almond milk, can deliver more sugar and calories than cow’s milk.

And remember to check the nutrition facts. Rice milks typically are relatively high in carbs.

Milk produced by cows does contain lactose, a naturally occurring sugar. But that differs from the sugar added to sweetened milk alternatives.

“It is processed differently in the body,” Veltkamp says.

Most of the alternatives have little protein―just a gram or 2 per serving. For those looking for a higher protein content, soy milk and pea milk are good alternatives. They contain 7 or 8 grams of protein in a cup.