Do you know a glass of milk you drink is made up of different contents. There are different types of milk available now a days. But milk is mainly composed of water, fat, protein, lactose (milk sugar). Some trace substances like Enzymes, Vitamins, Phospholipids (substance with fat like properties), Pigments and Gases are present as well. The milk composition vary between different breeds of cows even within the same breed.
Milk is composed of 87% of the water, 3.9% of Fats, 3.4 % of Protein, 4.9% of lactose and 0.3% of other substances. If we remove water and gases from milk. Leftover is termed as “Total Solids”. If we further extract fats, the milk is called Solid Non Fat (SNF). Without fat it is also called Skimmed Milk.
Types of Milk
There are two main types of milk we drink.
- Dairy Milk
- Non-dairy Milk
Dairy milk is a type of milk produced from mammals for example, cattle, buffalo, goat, sheep, camels etc.
Whole milk is actually complete milk including all fats. It contains 3.25% milkfat by weight. Its not as much as many people think of it. Comprises almost 150 calories in 8 ounce glass of whole milk with 8g fat (12 % of daily value).
When it comes to the fat so there is a good news. Milk fats are actually healthy fats. These are not trans fat.
It is actually reduced fat milk contain only 2% fat. An 8 ounce glass of 2% milk composed of 5g fat and made up of same nine essential nutrients as other types of milk.
Skim milk have same nutrition as whole milk, instead it contains less fat and calories. As it has a low fat, its 8 ounce glass of milk contain only 80 calories. Most common misconception about the skim milk is that it contains water to reduce fat content. but this is not the case. All nine mandatory nutrients are intact including 8g of high quality protein.
This type of milk is produced under controlled organic environment. where everything from diet of cow to how farmer care about their animals are managed by strict farming practices by USDA (United States Department of Agriculture). They produce high quality, wholesome milk.
Lactose Free milk
Lactose free milk is also cow’s milk. But Milk contain natural sugar called Lactose. It has been broken down. It is best option if anyone facing lactose intolerance. It have all nutrients, containing Calcium, Vitamin D, Proteins etc.
Strawberry, Vanilla or Chocolate milk get some flavor for kids mood. It is good if you are in a habit of not taking a glass of milk. It also have all nutrients.
Raw milk or unpasteurized milk is a type of milk which is not pasteurized, in this process milk is heated to a certain temperature for few minutes to kill all microbes and make it safe to drink. Milk instantly coming out of udder is already clean and sanitized. There are lots of benefits of such milk, it has an excellent flavor, more nutritious and build our immune system.
If we remove water from cow’s milk. It is called condensed milk. Often added sugars have incorporated in this milk so it is also called “sweetened condensed milk”
Non-Dairy milk is a milk which has milk protein, casein, it is usually used for coffee creamers made by caseinate, a milk protein instead of milk or cream. It is an alternative for non-dairy eaters especially for vegans and those people who want to enjoy lactose free milk.
Almond milk is made by Almonds. It is made by mixing almonds with water then blend and stain it to remove its solid part. Its texture is creamy with nutty flavor. Some of its brands give it a flavor just like dairy milk.
Coconut milk is a milky white liquid. It is separated from grated pulp of coconuts. It has a high oil contents giving it opacity and rich taste. Mostly its oil is made up of saturated fats.
This milk is made up of high quality protein mixture along with vegetable oil, vitamins & minerals and Flavorings. It is best consumed after heavy exercise. Because its protein contents helps you to build your muscle mass.
Oat milk is made up of whole oats soaked in water, blend it and stain it with the help of special nut milk bag. Removing all fibers and most of the proteins. It is a great choice for those people who are allergic or intolerant to dairy products or nuts and if you want to limit saturated fats in your diets.
Difference between dairy and non dairy milk
There are some other differences in real milk and non-dairy milk.
Protein: Dairy milk is made up of 8g of protein per 8 ounce glass while many almonds or rice milks contain only 1g of it.
Nutrition: Non-dairy milk do not have the same package of nine mandatory nutrients for the same price of dairy milk.
According to the National Dairy Council, Milk have many essential nutrients in it. which our body require.
- Calcium: essential of you bones and teeth. it also maintains your bone mass
- Protein: is your main source of energy, Present in your muscles building and repairing them.
- Potassium: Essential for maintaining your blood pressure
- Phosphorus: Strengthen your bones and make you energize
- Vitamin D: Helps to absorb calcium in your bones etc.
- Vitamin B12: Keep red blood cells and nerve tissue healthy.
- Vitamin A: Necessary for normal vision, skin and immune system
- Riboflavin (B2): Convert carbohydrate into ATP in other words generate energy from food.
- Niacin: Help in sugar metabolization and fatty acids
In other words, one glass of milk (8-ounce) gives you the same amount of Calcium as 2 and 1/4 cup of broccoli, potassium as in small banana, Vitamin D as in 3.5 ounce of cooked Salmon, as much Vitamin A as two small carrots and Phosphorous as a cup of kidney beans!