We find kids fuss about milk the most, and mothers forcing them to gulp down milk every day. Like most mothers, your worry is justified. We have grown to believe that a child cannot grow efficiently without milk. And this forces us to shove down those 2 glasses of milk down our children’s throat – everyday! But stop and think again. Is milk really worth that effort?? Read on to know more.
Nutrition
Yes, Milk is undoubtedly one of the most nutritionally complete foods. Loaded with essential amino acids, fats, carbohydrates, vitamin, minerals, electrolytes and water content – milk is one of the few foods (except egg) that can be used as a 1 ingredient meal. However, there is much more to milk than just its nutrition. Read on..
Digestibility
Milk is digested in the gut into simple sugars, fatty acids and amino acids. Enzyme ‘Lactase’ digests the Lactose in milk to form simple sugars which are then absorbed into the blood stream. Most of us do not produced enough Lactase after the age of 5 to digest milk sugars completely. This produces a lactose intolerance like phenomenon in the body – most commonly diagnosed a heaviness in the stomach. The undigested lactose is then fermented in the gut – producing acids and toxins which harm the body in the long run.
Lactose Intolerance
A recent study published in “USA Today” states that 60% of the worlds population is unable to digest the Lactose in animal milk. Lactose intolerance is a state arising due to the deficiency of the enzyme Lactase which is responsible for digestion of milk. Primary Lactose intolerance is a condition wherein individuals cannot digest milk or milk products – and is usually seen since birth. Secondary Lactose intolerance is a condition wherein individuals cannot digest milk but are able to digest milk products like yoghurt, paneer, cheese etc. Urban lifestyle, wrong eating habits and lack of natural-organic food has lead to secondary lactose intolerance in young & old alike.
Milk Products
When we say “avoid milk”, it doesn’t imply that we avoid milk products too. As explained above, milk is not exactly the miracle food that it is made out to be. Infact, it does more harm than good. Milk products on the other hand are a much better option – both nutritionally and taste wise. Firstly, the ‘lactose’ in milk is converted to ‘lactic acid’ when it is curdled. Lactic acid is easily digested & absorbed in the body. More over the presence of this acidic medium enables minerals like calcium, phosphorus and selenium to be optimally digested in the body. Secondly, milk products like yoghurt or buttermilk contain the presence of essential probiotics which keep the gut healthy and prevent bloating or indigestion. So ideally, you are still eating milk – but in a better & healthier format. Are you convinced to give up milk yet??
Cow Or Buffalo
This is one of the most frequently asked questions that I encounter at my clinic. Well for me, both of them are equally good – as long as eaten in the form of yoghurt or paneer or cheese. Some worry about buffalo milk being more fatty – well the truth is that buffalo milk has only 0.6% higher fat content per 150 ml than cow’s milk. This minor difference doesn’t really matter when processed to form curds or paneer. A note to remember – always prefer pasteurised milk over homogenised or toned milk. Simple because pasteurised milk can be home-skimmed to get ghee, intern improving its digestibility.
The Baddies
What makes drinking milk even worse is the addition of the ‘baddies’. To make milk more appealing to our children, we resort to using fancy flavouring substances. Artificially flavoured powders, fortified milk mixes, coloured syrups and sugary cordials not only add calories but also affect the quality & digestibility of whole milk. Overall, milk is not a healthy affair anymore!
Other Foods
Where will my child get this calcium from if he doesn’t drink milk?? NEWS FLASH – There are many readily available foods which offer good quality of highly-digestible calcium than milk. Milk products (as mentioned earlier), dark green leafy vegetables, nuts, seeds, soy, tofu, whole beans, avocado etc. are excellent sources of milk-like vitamins and minerals.
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Recipe Ideas
Yoghurt based smoothies, cheese patty, cheese spreads, yoghurt dips, paneer based indian sweets, feta sandwiches, cheddar toasties.. the options are endless. Not only are these options healthier, but they are more child-friendly, delicious and interesting.
Dhvani Shah's Blog 
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