Articles on soy protein

The Ultimate Guide to Whey Protein Powder Supplements

Ms. Swati Kapoor, Dietitian/Nutritionist
Whey protein is a high-quality protein powder naturally made found in cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the best protein as it is the most nutritious protein available and provides optimum nutrition for quick absorption into muscle.Get more information about whey protein safety.How is whey protein made?Whey protein is a natural co-product of the cheese making process. Listed below is a brief description of the steps involved in making pure whey protein isolate.1. Fresh milk is tested, approved by Quality Assurance experts and pasteurised.2. The casein, or “curd", and a portion of the milk-fat are separated out to make cheese.3. The remaining liquid whey goes through a series of fine, specialty filters to separate the whey protein from the lactose and other ingredients in the liquid whey.4. Concentrated liquid whey enters an ion exchange tower to further concentrate and purify the whey protein. Ion exchange is a gentle process and does not denature, or “break down”, the whey protein.5. Next, the product enters a drying tower to remove water.6. The final step is to package the pure whey protein isolate powder into various size containers for use.Why does the body need whey protein nutrition?Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies. Protein has a number of different roles in the body including the following:* Repair body cells* Build and repair muscles and bones.Provide a source of energy.Control many of the important processes in the body related to metabolism. Is whey protein good for athletes and people who exercise?Branched Chain Amino Acids :Whey protein is a high-quality, complete protein, with all the essential amino acids. Whey protein is also the richest known source of naturally occurring branched chain amino acids (leucine, isoleucine, and valine). These are important for active individuals, individuals who exercise and professional athletes. The body requires higher amounts of branched chain amino acids during and following exercise as they are taken up directly by the skeletal muscles versus first being metabolized through the liver, like other amino acids. Low BCAA levels contribute to fatigue and they should be replaced in one-hour or less following exercise or participation in a competitive event. Many athletes consume a Protein beverage both before and immediately after exercise or an event to help repair and rebuild lean muscle tissue. Is whey protein compatible with a low-carbohydrate diet?Yes. Whey protein is not only compatible with low-carbohydrate diets it is an ideal choice. Be sure to select whey protein isolate which provides high-quality protein without the carbohydrates and fat often limited in low carbohydrate diets. Read to know about good carbs and bad carbs.How does whey protein compare to other types of proteins?Protein foods are not equal and can vary in a number of ways including the following:* Number and quantity of essential amino acids* Digestion and absorption rates* Fat content* Taste* PurityWhey protein is a very high-quality complete protein with rich amounts of all the essential amino acids. Whey protein isolate is the purest form of whey protein, which is why it is absorbed so quickly and efficiently into the body. How does whey protein compare to soy protein?Here are some of the differences between whey protein and soy protein.* Whey protein is a nutritionally complete protein. It contains bioactive ingredients, like immunoglobulins and lactoferrin, that help support the immune system.* Athletes prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate. These are important to help repair and rebuild muscles after a workout or competitive event.* Whey protein has a fresh, neutral taste compared and will not change the taste of foods you add it to.* Whey protein does not contain isoflavones or any other components with potential hormonal effects I eat a lot of fish, chicken, eggs & soy. Why do I still need whey protein?Healthy diets should regularly include high quality, low-fat sources of protein, like whey protein. Calories do count and you want to make sure that you are getting the most benefit from the calories you consume. Compared to other proteins, on a gram-to-gram basis whey protein isolate delivers essential amino acids to the body but without the fat or cholesterol. Nutrition experts recommend a diet with a variety of protein foods but for optimal results make sure that one of them is whey protein. Can I get enough whey protein by drinking milk? Milk is a highly nutritious beverage, however, it only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder, like whey protein isolate.Are all whey proteins the same?No. There may be a major difference in the qualify of whey protein based upon the following factors:* Source of Milk* Production Method* Type of Cheese Produced* Individual Manufacturer Specifications* Added Ingredients Is whey protein easy to digest?Whey protein is soluble, very easy to digest protein. It quickly enters the body to provide the important essential amino acids needed to nourish muscles and other body tissues. This is one of the reasons it is a common ingredient in infant formula and protein supplements for medical use.What are signs of a good quality protein supplement? High-quality whey protein– Easily soluble in liquids like milk, juice, etc– Easily digestible If I’m lactose intolerant should I avoid whey protein? Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). This is less lactose than the amount found in a cup of yogurt and research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product Is whey protein a good choice for vegetarians?Yes, whey protein is an excellent choice for vegetarians who include dairy products in their diet. Read to know about easy ways to add protein to a vegetarian diet.Is whey protein safe for pregnant women and children?Whey protein is a complete high-quality protein and should be an acceptable protein source for healthy pregnant women and children, provided they are not allergic to dairy proteins. The second most abundant component in whey protein is alpha-lactalbumin, which is one of the main whey proteins in human breast milk. Infant formulas often contain whey protein, including special formulas for premature infants. Prior to taking whey protein, both pregnant women and parents of young children should consult a physician to be sure whey protein is right for them. Whey protein is even found in popular children’s nutritional drinks in India.

How Much Protein Do You Need?

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is one of the important macronutrients of the human body. 16 percent of our total body weight is protein. Muscle, hair, skin, and connective tissues are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our body’s important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it. Proteins are made up of smaller units called amino acids. Our bodies can manufacture most of the needed amino acids, but nine of them come from natural food sources. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by 0.8. This is the number of grams of protein that should be the daily minimum. According to this method, a male weighing 67kgs, should eat 54 grams of protein per day.Athlete: - People who are engaged in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. The current recommendation is for these athletes to consume 1.2 to 1.7 grams of protein per day for each kilogram of body weight.Pregnant woman: - The minimum protein consumption for pregnant women is about 15 grams per day more than the usual recommended amount, though this is not as crucial in the first half of the pregnancy.In case of a medical condition, the intake of protein varies. For example, in case of kidney disease, the intake of protein is 0.5 grams per kilogram.Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.This is an important question for people on diets that are higher in protein than usual, as low-carb diets tend to be. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.Extra protein can be broken down into glucose in a process called gluconeogenesis. In low-carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn’t cause a rapid blood sugar increase.

High Protein Diet Might Be as Bad as Smoking

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is an important macro nutrient and plays a major role in various physiological conditions. The requirement of protein depends on the body and other factors such as size, age and gender. Low protein diet may lead to diseases such as protein energy malnutrition, so an individual who does not follow an intense exercise routine should only consume moderate amounts of protein, which is 15 to 20% of total calories according to the ideal body weight.Middle aged people with high protein content in their diet are more likely to die from cancer than those who eat less protein, found a study. However, for people older than 65, a moderate protein intake may actually be beneficial, and protect against frailty, the researchers said."Popular diets in many cases have high protein and low sugar content. They may make you lose weight, but that's not a good diet to increase life span," said study researcher Valter Longo, professor of biology at the University of Southern California (USC) and director of the USC Longevity Institute.The risks of a high-protein diet are even comparable to smoking, the researchers said. People who smoke are four times more likely to die of cancer compared with non-smokers, Longo said. The reason behind a high protein diet’s link to cancer is because protein controls the growth hormone IGF-I (insulin growth hormone), which helps our bodies grow but has been linked to cancer susceptibility. IGF-1 exerts powerful effects on each of the key stages of cancer development and behavior: Levels of IGF-I drop off dramatically after age 65, leading to potential frailty and muscle loss. The study shows that while high protein intake during middle age is very harmful, it is protective for older adults: those over 65 who ate a moderate to high-protein diet were less susceptible to disease.Although, plant based proteins do not seem to have the same mortality effects as animal proteins. So, “a low-protein diet in middle ages is useful for preventing cancer and overall mortality, through a process that involves regulating IGF-I and possibly insulin levels," said co-author Eileen Crimmins, the AARP Chair in Gerontology at USC.

Easy Ways to Add Protein to a Vegetarian Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
If you are worried of getting adequate amount of protein in vegetarian diet, then you will be surprised by know that there are some good protein options as well as an easy way to inculcate in vegetarians dietary schedule. Protein is a very vital nutrient which has numerous benefits from development in human body till a fact it plays an essential role in fighting with infections as well as chronic diseases. According to ICMR, a balance diet should provide around 60-70% of total calories from carbohydrates, 10-12% from protein and 20-25% of total calories from fat. Let’s have a look on the following easy ways of adding protein in vegetarian’s diet.Introduce cottage cheese (paneer) in your diet1 cup of cottage cheese (100gms) contain 11g proteinCottage cheese contains all the essential amino acids which prove to be a complete protein. It can be added in various forms in all the meals whether it is main course or snacks.Some easy options of including cottage cheese in daily routine are sandwiches with mint chutney as a spread, one can include in salads, in soups without cream dressing, cubes of cottage cheese can be added in upma, vermicille, another common and easy preparation is paneer curry, paneer pulao and paneer bhurji served with chapatti according to body requirements.Eat Beans and lentils1 cup of beans (100gms) contain 22g protein1 cup of lentils (100gms) contain 9g proteinAll beans, lentils and peas are an excellent vegetarian and vegan source of protein so eat whichever you like e.g. black beans, kidney beans, green peas, whole dhals.Some more easy way to include in your daily routine are one can add them in breakfast in the form of sprouts, soups like split pea soup, one can consume as an evening snack by making healthy chaat of beans by sprouting them, These power packs can be a part of healthy salads.Soy and soy products1 cup of soya bean (100gms) contain 36g protein1 cup of its product like soy milk contain 3.3g protein1 cup of soy flour(100gms) contain 36gSoy and soy products is a complete protein because it contain all the essential amino acids. People who are lactose intolerance for them soya products are best optionInclude them in the form of milk, used soybean as a curry for lunch and dinnerNut and seeds1 cup of almonds (100gms ) contain 21g protein.1 cup of peanuts contain(100gm) contain 26g protein1 cup of walnuts contain (100gm) contain 15g protein1 cup of sesame seeds contain (100gm) contain 15g protein1 cup of sunflower seeds contain (100gm) contain 21g proteinThese nuts and seeds all contain protein but most of them contain healthy fats also so you don’t have to make them as your primary source. You can add them at the time of snacking so that it cannot add on extra calories. They can be best as a post workout meal.Healthy protein recipes ideasHigh protein breakfastScrambled paneer with multigrain toastPaneer vegetable sandwichBanana smoothie with multigrain toastCereal porridge with added handful of nutsSoya milk with vegetable sandwich 2. High protein lunch and dinnersCurries made of paneer and soyaBean and lentils in the form of curryCurries of peaPaneer tikka 3. High protein saladsThree bean saladPaneer tomato salad 4. High Protein soupsBean soupLentil soupPea slit soupVegetable soup with added cubes of paneer 5. High Protein snacksTrail mix of nuts and seedsMurmura chaat with addition of paneerSalad like paneer or mixed bean saladSprout chaat of beanBy including these above easy recipes, Vegetarians can easily obtain adequate amount of protein in their diets which will help them to lead a healthy life.                    

Is Too Much Protein Good or Bad for You

Ms. Silky Mahajan, Dietitian/Nutritionist
I receive a lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc.Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.You must have heard that:Too much protein will destroy your kidneys.A lot of protein makes your bones weaker.Only professional bodybuilders need that much protein.The fact is: The truth about Protein is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.Why getting enough protein is so important:Protein builds muscle massAdequate protein is needed for post-workout recoveryProtein in the diet supports fat lossProtein is important for a healthy immune system and connective tissueInsufficient protein skews body compositionLet's talk about the myths about Protein:Myth 1# Too much protein will destroy your kidneys.Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn't increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress!I always recommend increasing your water intake when you're consuming a higher quantity of protein because your body produces more urine as a means to eliminate the byproducts of protein breakdown. Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways.Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don’t. That one kidney just adapts and donors have no increased risk for kidney disease.Myth 2# Too much protein weakens your bones.The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it. As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit.As a matter of fact, protein in the diet has the opposite effect: it strengthens bones.So How Much Protein Do You Actually Need?Now that we know Protein is a really essential nutrient for all of us so, how much is needed?  FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn’t accurate for people who are really active.The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It means that who is moderate to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat.In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in OR call us at 080 6741 7780 (Dial Extension: 778)

Protein Energy Malnutrition (Pem) or Serum Albumin Malnutrition (Sem)

Swati Pathak, Pharmacist
Protein energy malnutrition or serum albumin malnutrition refers to a form of malnutrition where there is inadequate intake of calories or proteins. The nutritional problem of a Community, state, or nation are identified by many interrelated studies including data on food production and consumption, morbidity, mortality, level of income and surveys of nutritional status. Malnutrition is an inclusive term that involves the lack, imbalance or excess of one or more of nutrients that are required by the body. It is the world’s most serious nutritional problem and it is fairly common in both children and adults. PEM mostly is associated with diseases which are often found in the elderly people.TYPES OF PEM:KWASHIORKOR (protein malnutrition)MARASMUS (deficiency in calorie intake)MARASMUS KWASHIORKOR (marked protein deficiency and calorie deficiency and sometimes refers to the severe form of malnutrition)CAUSES:PEM is more common in low income countries and sometimes higher income group also affected. This may also occur in children with chronic disease and children who are hospitalized for different diagnosis.MalignancyCardiovascular diseaseCancer diseaseEnd stage renal diseaseGenetic diseasePovertyDiarrheaSYMPTOMS OF PEM:EDEMA (usually severe resulting in a large pot belly and swollen legs & face and muscle wasting)SKIN (especially in the pelvic region and the thighs often become dry and flaky peeling and sometimes ulcerated)HAIR (easily plucked out and takes on a reddish color)Lack of subcutaneous fat and growth retardation.“One of the more striking features of the deficiencies is the profound apathy and general misery of the child, he whimpers but does not cry or scream’’BIOCHEMICAL CHANGES:Fatty infiltration of the liver is usually extensive. The serum level of triglyceride, phospholipids and cholesterol are reduced indicating an inability of the liver to manufacture and release this substance to the circulation.Pancreas reduces the production of Amylase, Lipase and Trypsin.The total serum protein and albumin fraction are reduced thus resulting severe edema and muscle wasting.Hemoglobin levels are low especially if parasitism is also present.Serum vitamin A levels are usually reduced.MANY PROGRAMS ARE BEING LAUNCHED BY THE GOVERNMENT TO CURB MALNUTRITION :Nutrition education trainingMid-day mealFood distribution programSpecial supplemental nutrition programAaganwariDIETARY KNOWLEDGE IS ESSENTIAL:Food mixture that contain sufficient quantities of essential amino acid to meet the growth needs of the child (3-4 gram protein per kilogram)Food is made up of different nutrient needed for health and growth.Protein perform a wide range of function and also provide energy (1 gram protein provides 4 kilocalorie)Animal Protein like meat, milk, fish, egg and plant Protein such as pulses and legumes are rich source of protein.Animal protein are of high quality as they provide all the essential amino acid in right proportion , while plant and vegetable protein are not of the same quality because of their low content of some of the essential amino acid ( Histidine, Lysine, Tryptophan, Phenylalanine, Methionine, Threonine, Leucine, Isoleucine, Valine )Include in diet (paneer, tofu, sprouts, jaggery, beetroot, soya bean, soy milk, milk, curd, buttermilk, shakes, pulses and lentils, cereals and millets, meat, fish, egg )“A COMBINATION OF CEREALS , MILLETS AND PULSES PROVIDE MOST OF THE AMINO ACID WHICH COMPLEMENT EACH OTHER TO PROVIDE BETTER QUALITY OF PROTEINS’.’

The Unhealthy Secret Behind Soya

Neelam Nath
Soy products are a rich source of proteins with minimal fats or no fats if steam cooked. Soy milk is given to persons suffering from chronic gastric complaints like indigestion or aversion to normal milk available. Our markets are full of fancy soy milks with no flavors and minimal fats but lots of added proteins, also these milks are available in 200 ml packs for kids and adolescents with different kinds of flavors. Soy products lead to increase in production of feminising hormone called estrogen & it can lead to early puberty in girls as old as 8-10 and development of breasts in males along with a delayed puberty in boys.During Perimenopausal days, 4-5 years before and after menopause, there is physiological decline in hormones including estrogens in every woman We can call it a midlife crisis in every woman during 40-50 years but she wants to live healthy for another 50 years.If she consumes extra Soy products like chunks/ granules, soy milk for less fat and more proteins, her levels of estrogens will never go down and she will continue with spotting off and on, confusing the treating doctors about reasons for bleeding as every other test like ultrasound and biopsy of uterus are normal except for high levels of estrogens in the blood.Estrogens are protective to the heart but one has to create a balance between normal physiological changes at 50 and protect the heart by other means.Do take soy products as vegetarian protein but moderation is the mantra.

Ten Super Healthy Foods for Flat Abs

Dr. Yogesh Kumar, Ayurveda
You can crunch as much you can but without proper diet it is impossible to get those perfect abs you have been looking for. If you really want good and killer abs you have  to alter your diet. All of the  foods  that work on slim waist contain fiber to banish bloat, antioxidants to boost your abs routine’s effectiveness, and protein to help maintain a healthy metabolism. Here are  the top ten healthy food  for  absolutely flat abs.Eggs-EggsYou won’t find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). Try one egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)Quinoa-Quinoa Pronounced as ( KEEN-wah), this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa’s nutty flavor and crunchy-yet-chewy texture are like a cross between whole-wheat couscous and short-grain brown rice.It is now easily available in the supermarkets.Try at least one half-cup serving (a third of your whole-grain requirements) per day. Almonds-Almondsare delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. The composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.Soy-SoySoybeans are a great source of antioxidants, fiber, and protein. Plus, they’re incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement.Try  twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with “isolated soy protein” — the latter may not provide all the benefits of whole soybeans.Apples-Apples A large apple has five grams of fiber, but it’s also nearly 85 percent water, which helps you feel full. Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.Berries-Most are loaded with fiber, every dieter’s best friend. The more fiber you eat — experts say that it’s best to get between 25 and 35 grams every day — the fewer calories you absorb from all the other stuff you put in your mouth. That’s because fiber traps food particles and shuttles them out of your system before they’re fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. Yogurt-YogurtPeople who get their calcium from yogurt rather than from other sources may lose more weight around their midsection.The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.Try  one to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.Veg soups-Veg soup people who eat broth-based (or low-fat cream-based) soups two times a day are more successful in losing weight than those who eat the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. Try at least one cup of low-calorie, low-sodium vegetable soup every day.Fish-FishSeafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient,  An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn’t hook you, consider this: Seafood is an excellent source of abs-friendly protein.Green Leafy Vegetables-Green Leafy VegetablesTheir cancer-preventing carotenoids won’t help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day’s fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. 

Is Milk Harmful for Your Health?

Ms. Swati Kapoor, Dietitian/Nutritionist
Recently, Harvard University scientists Dr. David Ludwig and Dr. Walter Willett published a journal in which they found “no data to support the claim that the consumption of dairy leads to better bones, weight loss, or improved health.” Most of American’s milk production is organic as compared to Indian milk production. Indian cows are mostly fed grass.Milk, curd and dairy products are an essential part of the recommended “healthy Indian diet”. Milk is considered as a complete food as it contains all six of the essential nutrients. Milk protein is of excellent quality and it promotes growth and maintenance of body tissues. Calcium and phosphorus levels in milk are also very high.Milk cream is rich in vitamin A and if that is removed as in skimmed milk, its vitamin A content becomes low. Riboflavin, a B vitamin, is present in significant quantities in milk. Fats present in milk are readily digested, as it is presented in an emulsified form. The carbohydrates of milk are lactose and it is hydrolyzed into glucose and galactose. The glycemic index of whole milk is 41 and for skim milks its 32. The glycemic load of whole milk is 5 and for skim milk is 4.Whole milk contains 4.7% carbohydrates, 4% fats, 3.3% protein and 88% water. Fats in the form of oleic, palmitic and stearic acids are present in milk. Milk protein is casein and whey protein. Milk also contains potassium, sodium, calcium and magnesium chlorides and phosphates. Even though Iron is present in minute quantities, it is highly beneficial.CLA (conjugated linoleic acid) is a type of fat associated with a wide variety of health benefits, including immune and inflammatory system support, improved bone mass, improved blood sugar regulation, reduced body fat, reduced risk of heart attack, and maintenance of lean body mass. According to recent studies, you'll find yourself getting at least 75 milligrams of CLA from 1cup [250 ml] serving of grass-fed cow's milk.Dairy products are a part of our balanced diet. Milk acts as a “triple-duty food” as it provides protein, calcium and vitamin D. No matter what dairy product you’re choosing, stick to low-fat no sugar.