ONE ARE the days when the only kind of milk we knew was plain and boiled. Today there is a range of milk in the market — full cream, skimmed, tetra pack, organic and flavoured. Condensed milk has become popular in most households and milk powder has replaced the fresh kind in offices and commercial establishments.
But do all these different kinds of milk really offer the same health benefits? We check the facts.
SKIMMED VS FULL CREAM
SKIMMED or toned milk is milk minus fat. It is made by spinning full cream milk at a high speed, a process that separates fat from milk. “ If you spin the milk once, it’s toned milk. If you spin it twice, it results in double toned milk,” says Rashmi Cherian, dietitian, Qua Nutrition Clinic, Bangalore.
POPULAR BRANDS:
Amul Lite Milk, Nestle Slim Milk, Mother Dairy’s Toned and Double Toned Milk.
NUTRITIONAL VALUE:
Skimmed milk contains around 30 per cent calcium, 17 per cent protein and 4 per cent carbohydrates. It’s also packed with good amount of Vitamin B12 ( 16 per cent), riboflavin ( 20 per cent) and phosphorus ( 25 per cent) besides other minerals. While full cream contains 6- 8 per cent fat, skimmed milk contains 0.5- 2 per cent fat. Skimming leads to higher concentration of calcium.
EXPERT TAKE:
“ Skimmed milk is a good choice for those predisposed to high cholesterol and obesity. It is also preferable for pregnant women in urban areas who are at a high risk of gestational diabetes,” says Cherian.
ORGANIC MILK
ORGANIC milk comes from cows exclusively fed on organic feed that is not treated with pesticides or other chemicals.
These cows are not given antibiotic injections or growth hormones for milk production, a practice common in conventional farms.
POPULAR BRANDS :
Ecocert India and Altitude.
NUTRITIONAL VALUE:
Although experts in India say that there isn’t a huge nutritional gain from organic milk, studies abroad indicate that organic milk may be better. In a study done in the West, it was found that organic milk contains 67 per cent more antioxidants and vitamins than ordinary milk. It contains 39 per cent more of the fatty acid Omega- 3, which has been shown to cut the risk of heart disease, and 32 per cent the levels of the less healthy Omega- 6. It contains 60 per cent more of a health fatty acid called conjugated linoleic acid, which tests show shrink tumours. It has higher levels of vitamin A and E too.
FLAVOURED MILK
FLAVOURED milk is a sweetened dairy drink made with milk, sugar, colourings and artificial or even natural flavours. It is often pasteurised using ultra- high temperature treatment, which gives it a longer shelflife than plain milk.
POPULAR BRANDS:
Britannia, Dabur, Amul, Nestle, Dannone, Saras, Nandini, Mother Dairy.
NUTRITIONAL VALUE:
Flavoured milk contains nutrients like calcium, potassium, phosphorous, protein, vitamins A, D and B12, but is highly rich in sugar. One can of flavoured milk contains both natural sugar ( 12 gram of lactose per 8 ounce serving) and added sweeteners which vary with flavours. For example, chocolate milk contains 2- 4 spoons of added sugar that accounts for 60 calories more per serving than regular milk. Commonly used sweeteners include sucrose, fructose, and corn syrup.
“ Flavoured milk contains artificial sweeteners, flavours and a host of preservatives and is high in fat content, making this less healthy than regular milk,” says Dr Rekha Sharma, president, Indian Dietetic Association.
Regular intake may lead to obesity and dental problems.
EXPERT TAKE:
“ Instead of buying commercial flavoured milk which has artificial flavours and sweeteners, it’s better to add natural flavours to regular milk at home. Options include cocoa, hot chocolate, strawberry crushes or natural flavouring syrup,” says Cherian.
TETRA PACK
MILK TETRA packs render milk free from all types of microbes that can enter through air or grow in the milk itself during transportation and storage. Basically ultra heat treatment in used in this whereby milk is boiled at 103 degrees Celsius for 3 seconds and then packed. This makes the milk sterile, without destroying its nutritional value.
POPULAR BRANDS:
Nestle, Amul Tazza
NUTRITIONAL VALUE:
In terms of nutrition, tetra pack milk is slightly less nutritious than fresh milk as it’s lower in riboflavin, Vitamin B12 and some other vitamins.
Its chief advantage is hygiene and convenience. It can be storied for a longer period and hence is ideal for working professionals.
EXPERT TAKE:
“ Tetra pack milk is preferable over regular milk in metro cities where chances of contamination during transport and storage are high. The chances of adulteration are minimal too,” says Cherian.
CONDENSED MILK
CONDENSED milk is made from full cream milk that has been thickened and sugared.
It can last for years without refrigeration in cans. Initially used as a beverage in regions where fresh milk wasn’t available, it is now an important component of many recipes.
POPULAR BRANDS:
Nestle’s Milkmaid and Amul’s Condensed Milk
NUTRITIONAL VALUE:
Sweetened condensed milk broadly contains around 9 per cent milk fat, 31 per cent milk solids, and 40 per cent sugar ( sucrose and lactose). It also contains some amount of water, protein and lactic acid. It is packed with energy due to its high sugar content. It’s also rich in fat and fat soluble vitamins such as A, D, E & K; proteins that help in body building; and minerals vital for bone formation.
Condensed milk is lower in calcium and other minerals than fresh milk. “ Fresh milk is much better than condensed milk in terms of nutrition,” says Cherian.
EXPERT TAKE:
“Being high in sugar it’s not a healthy option for direct consumption in high quantities. It’s primarily meant to be used as an ingredient in sweet dish or should be used in tea or coffee in a very small amount,” says Dr Sharma .
NO GUILT WITH THIS SCOOP
IF YOU are born with a sweet tooth but mind those extra calories, frozen yoghurt is the apt dessert for you. A cream- free dessert made from yoghurt and other dairy products, frozen yogurt is low in fat. It is available in select outlets in the city, and each has its own range of flavours, ranging from fruit to chocolate based.
Of late it has emerged as a healthier alternative to ice cream it contains milk rather than cream. In terms of its calorific value, one cup low- fat frozen youghurt contains 214 calories, which come from 32 per cent calcium, 0.5- 6 per cent of milk fat, 8- per cent milk solids, 13 per cent carbohydrates ( from sweeteners and dietary fibre), 16 per cent protein, besides vitamins, minerals, emulsifiers and flavouring agents.
Being rich in carbohydrates, frozen yoghurt is packed with instant energy sans fats.
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