Milk has become an indispensable breakfast staple for many families, and some people who need calcium supplements are inseparable from it. However, in the face of so many kinds of dairy products, flavored milk, milk-containing drinks, etc. sold on the market, if you are not careful, you will buy the wrong one. In fact, the difference between milk and milk drinks is still very large.
First of all, from the name point of view, milk-containing beverage is a beverage, which is a beverage product made of milk or dairy products as raw materials, adding water and appropriate amount of excipients through preparation or fermentation. Milk-containing beverages can also be called milk (milk) drinks, milk (milk) drinks.
Secondly, from the perspective of nutritional composition, the milk protein content of milk is much higher than that of milk drinks. Some experts have clearly pointed out that the nutritional value of milk-containing beverages is only about one-third of milk" is acceptable. Therefore, from the perspective of protein alone, if you want to supplement it through milk drinks, the amount of milk you drink may be about 3 times that of milk. Moreover, most milk drinks have a high sugar content and are not healthy for long-term consumption.
How do I pick milk or dairy products?
The Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention has given three solutions.
Look at the product type/food category
Many products have a more obvious XX milk/milk written on the front, but in fact, where you do not notice, XX drinks/drinks are written in relatively small and lighter font, and the product type is usually indicated before the ingredient list.
Look at the ingredient list
According to regulatory requirements, the ingredient list is arranged according to the content of raw materials from largest to smallest. That is, at the top of the ingredient list is the raw material with the largest content.
Milk, yogurt or restored milk are generally at the top of the list, such as cow's milk or milk powder. The first place on the ingredient list of milk drinks is water.
Look at nutrition labels
It is generally recommended to buy milk with a protein content of 3.0g/100ml or more, while most milk drinks have a protein content of less than 1.0g/100ml.
Precautions for buying milk or dairy products
1 Is peanut milk milk milk?
It doesn't have to be milk. Although peanut milk is milky white, it is not necessarily milk, the product type will generally be marked as a "drink", in the ingredient list is generally water, sugar, peanuts, walnuts in the front, as for the milk powder or milk added less.
2 Is high calcium milk really milk?
Not necessarily. Some high-calcium milk in the product type is marked as "milk-containing beverage", that is to say, it is a drink, which is added milk, may be cow's milk, may also be reconstituted milk, milk powder, condensed milk, cream, etc., and the amount of restored milk added by consumers is also unknown.
In the list of high-calcium milk nutrients on the market, the protein content is 2.0g, which seems to be higher than the protein content of the general milk drink, but in fact, it is 2.0g/200ml, that is to say, its protein content is still the same as ordinary milk drinks, only 1.0g/100ml, comprehensive reference can be found that the amount of "milk" added to this milk should actually be very small, and the protein content is far less than the relevant national standards for sterilized milk (≥ 2.8g/100ml).
How do I ensure adequate milk intake per day?
The Dietary Guidelines for Chinese Residents (2016) recommend eating a variety of dairy products every day, equivalent to 300 grams of liquid milk. But many people will worry about drinking milk and eating dairy products, feeling that they simply do not meet the recommended intake standards. In this regard, Ma Guansheng, a professor in the Department of Nutrition and Food Hygiene at the School of Public Health of Peking University, pointed out that milk should be regarded as an important part of the diet and reminded himself to consume sufficient amounts of milk and dairy products every day.
For people of different ages, Ma Guansheng gave the correct way to drink milk.
1. Adults: drink 200 ml - 250 ml of milk for breakfast, a cup of yogurt after lunch, 100 ml - 125 ml.
2. Children: You can eat 2-3 slices of cheese for breakfast, or drink a bottle of milk or yogurt between classes.
In addition, it is best for school canteens to provide yogurt, liquid milk and other dairy products for lunch, and encourage students or teachers to choose milk foods. In areas with underdeveloped transportation, drinking milk powder is a good choice.
It should also be noted that some lactose intolerant people are best to choose yogurt or low-lactose milk. People who are overweight and obese should opt for skim or low-fat milk or yogurt. People with high blood sugar or diabetes can drink yogurt, try to choose pure yogurt or yogurt with less added sugar.
Source / CCTV Health
Editor / Sun Chaohui