When we think of a glass of milk, we think of strength and health. Since childhood, our mothers have been urging us to drink milk, saying, "Oh son, drink some milk to strengthen your bones." But is milk really good and essential for everyone? Some people get stomach problems when they drink milk. Others say that they get bigger when they drink milk. So today, let's talk about everything there is to know about milk, that is, all the pros and cons, simply and precisely.
Simply put, what is this milk?
Milk is a nutritious liquid produced by the mammary glands of mammals. All mammals, including humans, produce milk. Breast milk is the best food for young babies. But in addition, we have been consuming animal milks such as cow's milk, buffalo's milk, and goat's milk for thousands of years. In Sri Lanka, when we say "milk," we usually mean cow's milk. A good, easy, and relatively inexpensive way to quickly add some nutrients like protein, calcium, and vitamin D to your body is to drink a glass of milk.
What types of milk are available today?
When you go to a store, you've probably seen all kinds of milk. Let's take a look at what they are. Knowing about these will help you choose the one that's right for you.
| Milk type | Simple explanation |
|---|---|
| UHT milk | This is milk that has been heated to an ultra-high temperature to kill germs. Therefore, you don't need to refrigerate it until the package is opened. It can be stored for a long time. |
| Powdered Milk | It is very popular among us in Sri Lanka. It is made by evaporating liquid milk and removing all the water. This can also be stored for a long time. |
| Buttermilk | A type of milk made by fermenting regular milk with a special type of bacteria. The taste is slightly sour. |
| Flavored Milk | Milk with added flavors like vanilla, chocolate, and strawberry, and sugar, is popular among young children. |
| Non-dairy Milk | These are good alternatives for those who are allergic to milk or who do not consume animal products. Examples include soy, almond, oat, and coconut milk. |
What are the main benefits of drinking milk?
Drinking milk provides several important benefits to our body. Let's look at each of them one by one.
1. Proteins that build the body
Think of our body as a house. The main building block used to build that house is protein . Protein is the main building block of everything in our bodies, including our muscles, bones, skin, and hair. On average, an adult needs about 50 grams of protein per day. A glass of cow's milk (1% fat) contains about 8 grams of protein. So it is a good source of protein.
2. Calcium for strong bones and teeth
Calcium is an essential mineral that keeps our bones and teeth strong. It is also needed for blood clotting, muscle contraction, and a regular heartbeat. The amount of calcium you need per day varies depending on your age.
Doctors recommend that people over the age of 50 drink milk to reduce the risk of osteoporosis, a bone-thinning disease that occurs with age. However, research has mixed opinions on this. Some studies say that although drinking milk increases bone density, it does not have a significant effect on preventing fractures.
3. Helps you sleep well at night
If you have trouble falling asleep at night, you may have heard someone tell you to "drink a glass of warm milk and go to sleep." There is some truth to this. Milk contains an amino acid called tryptophan . Our body uses this to make two chemicals that are important for the brain. These are serotonin and melatonin . These two things help relax our body and mind and prepare us for sleep. It's like sending a signal to our brain that it's time to go to sleep.
Disadvantages of milk and things to be aware of
Although milk is a healthy drink, it is not suitable for everyone. And there are a few things to be careful about.
| Things to be aware of | Description and instructions |
|---|---|
| Lactose Intolerance | This is a problem that many people have. The reason is that the body produces less of the enzyme lactase, which is needed to digest lactose, a type of sugar found in milk. If you experience symptoms such as fullness, stomach pain, and bloating within half an hour or two of drinking milk, you may also have this condition. We, who are Asians, can see this condition more often. If you have any doubts about this , it is best to talk to your doctor. |
| Fat content and heart disease | Full-fat milk is high in saturated fat. There is a belief that eating too much of it can increase the risk of heart disease. That's why organizations like the American Heart Association recommend choosing low-fat or fat-free milk. |
| Giving to young children | Do not give cow's milk to babies under one year old. It can cause minor bleeding in their intestines. Also, their kidneys cannot handle the high protein content in cow's milk. |
| Use of raw milk | This is milk that has not been pasteurized, meaning it has not been heated to kill germs. It can contain dangerous germs that can cause serious diseases like listeria, typhoid, and tuberculosis. Never drink raw milk. Especially children, pregnant women, the elderly, and people with weakened immune systems (those with diseases like cancer and HIV) need to be very careful about this. |
| Cancer risk | Some studies suggest that the fat and hormones in milk and cheese may increase the risk of certain cancers, such as prostate cancer. However, other studies suggest that the calcium and vitamin D in milk may reduce the risk of cancers such as colorectal cancer. So this is still in the research stage. |
How to use milk?
Besides drinking milk, there are many ways to add milk to our diet.
- Milk tea: Very popular among us in Sri Lanka.
- Make porridge: When making porridge from things like oats and rice, you can add milk instead of water. That way, it will be more nutritious.
- Milk Gravy: We use milk for the milk gravy we make for our meals.
- Other products: Many things are made from milk, such as yogurt, skim milk, cheese, butter, ghee, and ice cream.
The most important thing is to keep the milk properly refrigerated after you bring it home. When milk goes bad, its smell changes, it becomes sour, it turns yellow, and it can curdle. If that happens, don't use it.
Take-Home Message
- Milk is a good source of calcium, protein, and vitamin D. But milk is not essential for good health.
- If you drink milk, it is wise to choose a low-fat type of milk, considering the risk of heart disease.
- If you have stomach problems (lactose intolerance) when drinking milk, don't worry. There are alternatives like soy and almond. Talk to your doctor about this.
- Never give cow's milk to babies under one year old. Also, avoid using raw, unpasteurized milk altogether.
- When buying milk or other dairy products, read the label to see if there is any added sugar. Flavored milks, in particular, can be high in sugar.
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