Choose the right milk and drink the right milk - A scientific guide to drinking milk

Milk is a source of high-quality protein, calcium and other nutrients, and is favored by people. It has become a daily breakfast or daily drink for many people. There are many types of milk on the market. How should we choose? Are there any particular ways to drink milk? Today we will talk about the tips for choosing and drinking milk.

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01 Milk Selection Guide

First, let’s get to know the four common types of liquid milk on the market.

Pasteurized milk: 100% raw milk, protein content ≥ 2.9%

Sterilized milk: 100% raw milk, reconstituted milk can be added, protein content ≥ 2.9%

Modulated milk: raw milk or reconstituted milk ≥ 80%, protein content ≥ 2.3%

Fermented milk: uses raw milk or milk powder as raw materials, of which the milk or milk powder in the flavored fermented milk must be ≥80%, the protein content must be ≥2.3%, and nutritional enhancers can be added.

It is worth noting that "fermented milk" and "flavored fermented milk" are not the same thing. Fermented milk = milk + fermentation, flavored fermented milk = fermented milk + other substances. The addition of the word "flavor" means that food additives, nutritional enhancers and other substances have been added. The milk content of flavored fermented milk is lower than that of fermented milk, but the milk content is also above 80%.

When choosing milk, first look at the name. If it has the word "beverage" or "drink" in it, it is definitely not milk, but a beverage.

Second, look at the ingredients. If the first ingredient is not "cow's milk" or "reconstituted milk", it is definitely not milk. Reconstituted milk is a dairy product made from milk powder, which is reconstituted into milk by adding a certain proportion of water.

Third, look at the nutrition label. For the same type of products, try to choose products with higher protein and calcium content and lower carbohydrate and sodium content. According to the "General Principles of Pre-packaged Food Labeling", ingredients should be listed from most to least. Try to choose products with no additives or less additives.

So, which is better to buy, fresh milk or pure milk? In terms of nutrition, pure milk loses some temperature-sensitive vitamins due to ultra-high temperature sterilization, but the nutritional loss is not that great compared to fresh milk. In terms of taste, fresh milk tastes better than pure milk because it better retains the original flavor before sterilization.

In pursuit of a sweet taste, can milk-containing beverages replace milk? Although milk-containing beverages contain milk or dairy products, the content is relatively small, and the content of protein and calcium is relatively low. The protein content is generally only about 1g per 100ml, which is much lower than real dairy products. And milk-containing beverages may only have a large amount of added sugar, so milk-containing beverages cannot replace milk, and do not drink milk-containing beverages as milk.

At the same time, consumers are not recommended to blindly purchase children's milk. my country currently has no national standards for children's food safety related to children's milk, children's yogurt, children's milk beverages, etc. It is also not recommended to blindly pursue high-calcium milk. The calcium content of ordinary fresh milk and pure milk is already high enough and the absorption rate is also good. Some high-calcium milks contain calcium carbonate, which is not ideally absorbed by the human body.

02 Guidelines for drinking milk

After learning how to choose milk, you also need to know that drinking milk is also a "skillful job". Drinking it incorrectly may greatly reduce the nutritional value of milk. The following practices will cause the loss of nutrients in milk:

1. Steaming milk at high temperature for a long time will cause the loss of vitamin C, vitamin B1 and B2, and may also form calcium phosphate precipitates, thereby reducing calcium absorption.

2. Freeze the milk. Freezing the milk can separate the fat and protein in it, affecting the absorption of calcium in the milk.

Secondly, how do different groups of people choose milk to drink? Generally, adults and children: It is recommended to drink whole milk. Whole milk retains most of the nutrients in milk, has a high calcium absorption rate, and is rich in vitamin A, vitamin D, vitamin E and vitamin K.

Infants under two years old should be fed with breast milk. If breast milk is insufficient, it is recommended to choose formula milk suitable for different ages. For infants who are allergic to milk protein, they should avoid contact with milk and use special medical formula milk, such as deep hydrolyzed milk powder, under the guidance of a nutritionist.

The gastrointestinal function of middle-aged and elderly people declines and calcium is lost, which makes them prone to osteoporosis and vitamin A deficiency. Therefore, it is recommended to drink dairy products fortified with vitamin AD.

For people who are obese or have high blood lipids, skim milk or low-fat milk is more suitable because they cannot consume too much fat, especially saturated fatty acids.

People with lactose intolerance can drink heated milk in small amounts multiple times, or drink it with staple foods to delay gastric emptying, increase the retention time of lactose in the small intestine, and alleviate the symptoms of lactose intolerance. Alternatively, choose low-lactose milk or yogurt on the market.

In addition, when drinking milk, you should avoid eating it with persimmons, juice, chocolate, oranges, pineapples, tea, etc., as it will reduce the absorption rate of calcium.

It is generally recommended that adults drink 300ml of dairy products every day. Finally, please note that although milk is good, it cannot be drunk as water. The fat content of milk is not low. Excessive intake will cause excess energy. In addition, excessive protein intake will also increase the burden on organs such as the kidneys.

The article is produced by Science Popularization China-Starry Sky Project (Creation and Cultivation). Please indicate the source when reprinting.

Author: Liu Junling, Exhibition Instructor at Xinyu Science and Technology Museum

Reviewer: Zhang Na, Associate Researcher, Doctoral Supervisor, Peking University School of Public Health