Consuming milk may help maintain a healthy weight and may prevent Type II diabetes.
Milk products are one of the most under consumed food groups. In fact, two out of three adults aren't consuming enough or just don't get enough milk products every day. This is very concerning considering the fact that when part of a healthy lifestyle, milk products provide such a wide range of health benefits attributable in part to milk's unique blend of 16 essential nutrients. Milk provides not only an excellent source of calcium and vitamins D to help maintain strong bones throughout life, but is also a source of high-quality protein, and several vitamins and minerals such as potassium, magnesium, vitamin A, vitamin B12, and zinc. [ Researchers believe that the beneficial effect of milk products could be due to their calcium, magnesium and potassium content, among other factors.]
HEALTHY WEIGHT
Many of us who are overweight or obese, which put them at a higher risk of developing several chronic diseases. Studies have shown that, along with a healthy lifestyle, a diet in milk products and calcium helps to achieve and maintain a healthy weight.
Interestingly, milk products seem to be more effective than calcium alone, suggesting that there are other components in milk that may also pay a role.
The protein, calcium, and vitamin D found in milk seem to help people burn fat and maintain muscle mass. Furthermore, protein is more sustaining and provide a sense of fullness after meals and snacks that lasts longer.
TYPE 2 DIABETES
Evidence consistently shows that milk products may play a role in preventing Type 2 diabetes. Because this is such an emerging area of research, the connection is still not well understood, however, it seems that there are many factors at play.
Milk's low glycemic index, which helps to stabilize blood sugar levels, combined with its calcium and vitamin D - both of which play a role in combating insulin resistance and inflammation- may explain its important role in preventing Type 2 diabetes.
Consuming milk and milk products may reduce the risk of type 2 diabetes. People with this type of diabetes—which represents 90% of all diabetes cases—generally develop the disease after the age of 40. In recent years, however, this “adult-onset” diabetes has been striking people at a younger and younger age and can even occur in children.
Research published to date indicates that milk, both whole and partly skimmed, may have a protective effect against type 2 diabetes. In addition to milk, some milk products such as cheese, yogurt, and buttermilk could also have beneficial effects against this disease that only continues to grow. According to the World Health Organization, the number of people with diabetes will double in the next 10 to 12 years. An adequate or higher intake (3 to 4 servings per day) of milk and milk products during adolescence and adulthood may significantly reduce the risk of developing diabetes. Finally, milk products may also have protective effects against overweight and metabolic syndrome, two conditions that promote the development of diabetes.
Bone Health
Vital for healthy bones, the calcium in milk products also contributes to reduce the risk of osteoporosis. This disease is characterized by low bone mass and the deterioration of bone tissue. As the body's bones become fragile, they also become more likely to be fractured. Bad falls often cause broken hips and wrists, and even fractures of the spine. Osteoporosis can severely reduce one's quality of life, and people who are unfortunate enough to suffer from the disease can even lose their autonomy.
The best way to prevent osteoporosis is to build up and maintain good bone mass, starting in childhood. Numerous studies have shown that a diet high in calcium increases bone mass during growth, slows bone loss during adulthood, and thereby reduces the risk of fractures.
Milk products are a reliable source of calcium and also contain other nutrients such as protein, phosphorus and vitamin A, contributing to bone health. In addition, the vitamin D added to milk improves the absorption of calcium and phosphorus.
Bio-availability of calcium in milk products
Simply put, bio-availability is the amount of calcium in a food that is absorbed by the body. Some foods such as spinach can contain a high level of calcium, but it is sometimes less well absorbed. However, these delicious leafy greens are packed with many other vitamins and minerals that are important for a balanced diet and can still be counted on to help top up your calcium intake.
Milk contains a great deal of calcium that is well absorbed by the body, and therefore has excellent bio-availability. That's why milk and milk products are considered to be the best natural sources of calcium. Furthermore, according to some studies, the calcium present in milk products could be more beneficial for bone health – and likely even for the prevention of osteoporosis – than calcium supplements.
Colorectal Cancer
Numerous scientific studies suggest that consuming milk could lower the risk of colorectal cancer. According to a report published by the World Cancer Research Fund and the American Institute for Cancer Research on the role played by diet and lifestyle in cancer prevention, there is enough data to conclude that milk probably helps prevent colorectal cancer.
Further studies are still necessary to determine the precise mechanisms by which milk products and some of their components could reduce the risk of colorectal cancer. Researchers believe that the nutrients associated with this protective effect include calcium and vitamin D. Other elements may also be involved such as conjugated linoleic acid which is found in milk fat.
SNACK ON CHEESE OR GREEK-STYLE YOGURT
Skipping breakfast won’t help you lose weight - it might just do the opposite.
It may seem like a contradiction, but research shows that people who eat breakfast tend to be thinner than people who skip the first meal of the day. It could be because they're less tempted to eat a pastry or another fatty sweet food later in the morning. They're probably also more reasonable on portion sizes at lunchtime!
It is important to eat a balanced breakfast that includes at least three of the four food groups. To keep us from running out of steam before lunchtime, breakfast should also contain protein such as milk, cheese or yogurt.
Milk products make the best snacks. Try pairing a glass of Milk, a few slices of cheese, or a half-cup of Greek-style yogurt, with fruits such as an apple, grapes, or some berries to make a delicious and filling snack that will keep you satisfied for hours. Top your favourite yogurt with ripe berries and a handful of nuts for added flavour and nutrients.
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