Skip the Plant-Based Milks and Pour a Glass of Cow’s Milk

Cow’s milk has its fair share of haters in the media, with trends to substitute the beverage with other milk substitutes like almond, coconut, or rice milk. These milk ‘wannabes’ have nothing on the potential of cow’s milk to help you maintain a healthy weight and support your overall health. So, what is so fantastic about cow’s milk?

1. It is a low glycaemic index drink. This means it helps to keep you feeling fuller for longer and provides your body with a stable release of energy.
2. Cow’s milk is a great protein source. 250mls of skim milk will give you approximately 9g of protein with full fat just under this amount at approximately 8.5g. Protein helps to keep you feeling fuller for longer, and creates and repairs all the cells in your body.
3. Milk contains both whey and casein protein types. These proteins are optimal types to help build and maintain your muscle.
4. Cow’s milk has been shown to help protect your muscles from being used for fuel if you follow a restricted carbohydrate diet. As a result your metabolism stays working at a healthy rate.
5. Milk is a great source of calcium. This mineral is needed for strong bones and teeth. Also, when you have enough calcium in your body your fat cells store less of it. The fat cells with low amounts of calcium stored inside them are used more readily by your body. Higher calcium levels also trigger your body to store less fat and create more heat. This is beneficial because heat means energy needs to be used and can help your waistline.

Take home message: Next time you are thinking of the best beverage to add to your smoothie or pour on top of your cereal, ignore the milk ‘wannabes’ and grab the traditional and still the best glass of milk.

References:

1. Pereira, M.A., Jacobs, D.R.Jr., Van Horn, L., Slattery, M.L., Kartashov, A.I. & Ludwig, D.S. Dairy consumption, obesity, and the insulin resistance syndrome in young adults: the CARDIA Study. Journal of the American Medical Association. 2002;287(16):2081-2089.
2.  Heaney R.P., Rafferty K. Preponderance of the evidence: an example from the issue of calcium intake and body composition. Nutr Rev 2009;67(1):32-39.
3. Major G.C., Chaput J.P., Ledoux M, St-Pierre S, Anderson G.H., Zemel M.B., Tremblay A. Recent developments in calcium-related obesity research. Obes Rev 2008;9(5)428-445
4. Zemel M.B. The role of dairy foods in weight management. J Am Coll Nutr. 2005;24(6 Suppl):537S-546S.
5. Zemel M. Dietary calcium and dairy products accelerate weight and fat loss during energy restriction in obese adults. Am J Clin Nutr 2002; 75(suppl):342S-343S.
6. Caan B., Neuhouser M., Aragaki A.,Lewis C.B., Jackson R., LeBoff M.S., Margolis K.L., Powell L., Uwaifo G., Whitlock E., Wylie-Rosett J, LaCroix A. Calcium plus vitamin D supplementation and the risk of postmenopausal weight gain. Ann Intern Med 2007;167(9):893-902.
7.  Zemel MB et al. Dairy augmentation of total and central fat loss in obese subjects. Int J Obes 2005;29:391-397.