There are more and more varieties of milk on the market. Which one is more worth buying?

Milk not only supplements calcium, but is also very beneficial for weight loss. In addition to protein, dairy products are also rich in calcium, both of which help to lose weight.

In particular, dairy products contain more leucine, which is beneficial to the formation of protein and can indirectly stimulate the dissolution and consumption of subcutaneous fat. Studies have also found that appropriate intake of leucine in the diet can change the cell biochemical process and reduce the body's absorption of calories.

Nowadays, there are many kinds of milk on the market. Which kind of milk is more worth buying? Let's take a look today.

Is whole milk more worth buying?

Milk can be divided into three types according to its fat content: whole milk, semi-skimmed milk and skimmed milk.

The fat content of whole milk is about 3.3%, the fat content of semi-skimmed milk is usually 1.0%~1.5%, and the fat content of skimmed milk can be reduced to 0.5% or even below.

If you drink 300 ml of milk every day, the difference in fat between whole milk and skim milk is about 8 grams, which is equivalent to the amount of fat in a piece of braised pork, and the difference is not too big.

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Moreover, some fat-soluble vitamins in milk, such as vitamin A, vitamin D, vitamin E, vitamin K, etc., are present in the fat component of milk. If the fat is removed, these vitamins will also be lost in large quantities .

If for some reason you need to strictly control your fat intake, you can choose semi-skimmed or skimmed milk.

Is A2 milk more worth buying?

A2 milk refers to a type of casein in milk. The main difference between A1 and A2 β-casein is the different forms of the 67th amino acid in their molecular structures. A1 is bound to histidine and A2 is bound to proline.

Because of the slight difference in structure, the metabolites of A1 and A2 milk in the body are different. There is also a saying that A1 milk produces a substance called BCM-7, and some studies have shown that this substance has certain negative effects. In addition, some studies have found that drinking A1 milk is more likely to cause lactose intolerance .

In fact, existing animal experiments have shown that BCM-7 produced by A1 milk also has a certain immune regulatory effect. Therefore, whether A2 milk is more beneficial to health than A1 milk remains to be studied. You can still drink ordinary milk with confidence. Of course, friends who are lactose intolerant can also try A2 milk.

Is milk more worth buying than yogurt?

Yogurt is also a good source of calcium.

When making yogurt, ordinary milk is added with lactic acid bacteria and fermented at a certain temperature. Therefore, the nutritional value of yogurt is basically the same as that of milk, and it is more beneficial for human absorption and more friendly to people with lactose intolerance . In addition, the beneficial bacteria in yogurt also have the function of maintaining intestinal health.

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Generally, adults can drink milk and yogurt together, such as milk in the morning and yogurt in the afternoon. When buying, it is recommended to give priority to low-sugar or sugar-free yogurt .

According to the "Dietary Guidelines for Chinese Residents (2022)", residents should consume 300 to 500 grams of milk or dairy products every day. Have you drunk milk today?

Planning and production

Source: Eat three meals a day

Author: Yu Kang, Professor of Clinical Nutrition Department, Peking Union Medical College Hospital

Editor: Cui Yinghao

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