Is Drinking Milk Necessary?
Have you ever taken a moment to ask yourself why you do what you do? Or more specifically, why you consume what you consume? Take drinking milk for example: for many of us, it has become ingrained as being a staple item in ensuring us with a nutritious (and delicious) breakfast.
Throughout the years, milk & alternatives (i.e. milk, cheese and yogurt) were promoted as being an essential part of a healthy diet — leading many people to wonder if the dairy industry might have been responsible for determining certain guidelines of the Canadian Food Guide, and consequently, question its real necessity.
In recent years, you might have also noticed a most recent change to the latest edition of the Canadian Food Guide, where the four original food groups have now shrunken down to three groups. The food group characterized as ‘milk & alternatives’ can now find itself alongside the ‘meat & alternatives’ food group, in a category now commonly known as ‘protein’.
So..do we still need to drink milk?
My thoughts on milk come down to a simple need for an important nutrient: calcium.
The benefits of drinking milk
As you might have previously been told growing up, calcium is an important mineral for people of all ages, as your body uses calcium to build strong, healthy bones and teeth. Having a diet that is rich in calcium can help to prevent the risk of osteoporosis, a naturally-occurring demineralization of our bones that happens during the aging process.
Dairy products such as milk, cheese & yogurt (that are naturally rich in calcium) are often used in recipes and are staple items in Western culture. Milk is most often consumed as a beverage and cooking ingredient, which is why it has become a simple and effective way to help ensure your daily requirements for calcium.
It is important to keep in mind that the word ‘milk’ does not limit itself to cow’s milk as we can now find a variety of milk alternatives available at your local supermarket.
If you’re not too big a fan of milk, calcium can also be found in a variety of different foods, such as salmon, leafy greens and calcium (learn more about calcium here).
What are the main differences between milk types ?
Most milks sold in Canada (with the exception for soy, almond and rice beverages) are fortified with calcium and vitamin D. However, the main difference between milk types comes down to their amounts of protein and saturated fat:
Cow’s milk 0-2% (9g of protein, 4.5g of saturated fat)
Soy milk (7g and 0.5g)
Oat milk (4g and 0g)
Flax seed & chickpea (10g and 0g)
Almond milk (1g and 0g
Plant-based beverage (4g and 0g
When choosing a milk beverage at the supermarket, select the type of milk that best suits your personal taste & preferences.
If you choose to drink a milk alternative, make sure to select a fortified brand and to shake it well before consumption. This is because the added calcium has a tendency to deposit at the bottom of milk cartons.
What are other ways to get more calcium?
Choose calcium-rich foods
Cooking your oatmeal in (plant-based) milk
Preparing plant-based meals for often.
Making a tofu sauté with bok choy and edamame
Combine calcium-rich foods with Vitamin D-rich foods
Pairing a Vitamin D-fortified orange juice with a breakfast omelette cooked in a Vitamin-D fortified margarine spread.
Eating cereal/granola with your choice of (plant-based) milk or yogurt and almonds
Adding cooked salmon, eggs, almonds or beans (ex: chickpeas, black beans, lentils) in a homemade leafy-green salad.
Finally, if you are unsure if you are meeting your calcium needs, be sure to speak with a registered dietitian today for more information.
The more you know, the more you grow!