Is Soy Milk Safe For Everyone
Soy milk is generally recognised as safe for most people unless you have a soy allergy when it should be avoided. Soybeans are also considered to be goitrogenic which means they interfere with the activity of the thyroid gland. Although in practice this effect may be minimal, if you have a thyroid condition you may wish to minimise your intake in any form.
Soy products contain oxalate, and for this reason people with a history of calcium oxalate kidney stones may choose to avoid over consuming soy products. However, studies suggest that soy products containing some oxalate and moderate amounts of phytates may actually be advantageous for kidney stone patients.
The consumption of soy has become controversial over recent years with some animal studies suggesting a link with certain cancers. In support of the foods safety, the European Food Safety Authority has concluded that soy isoflavones do not adversely affect the thyroid, breast or uterus in postmenopausal women.
Soya contains anti-nutrients including trypsin inhibitors and phytates, these may inhibit our absorption of some of the beans valuable nutrients. Soaking or fermenting the soybeans before cooking can minimise these compounds.
If you have concerns speak to your GP or Registered Dietician before making any changes to your diet.
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Swapping For Skim Milk To Lower Cholesterol
Research backs up the idea that opting for skim milk over whole milk is a good idea for your overall health, including your cholesterol level. A 2010 article published in “Food and Nutrition Research” reports that replacing high fat dairy products, including milk, with lower-fat dairy foods can lower cholesterol levels. The key here is replacement, however. Simply drinking skim milk alone isn’t guaranteed to lower your cholesterol level, but reducing your saturated fat intake by switching from whole milk is more likely to help. The calcium in milk might also be useful in reducing the risk of cardiovascular disease and stroke, according to Stuart Patton, author of “Milk: Its Remarkable Contribution to Human Health and Well-Being.” Skim milk has slightly more calcium per serving than whole milk.
Good And Bad Cholesterol
Cholesterol travels through the bloodstream on proteins called lipoproteins. Low-density lipoproteins are referred to as âbadâ cholesterol, explains the CDC.
An elevated amount of LDL in the body can begin to build up on the walls of blood vessels in the form of plaque. This creates a smaller path for blood to flow, with the possibility of blocking blood flow to your heart and other organs. Healthy arteries are usually flexible and elastic but can begin to harden due to the buildup of plaque, a condition known as atherosclerosis.
High-density lipoprotein is your âgoodâ cholesterol. These proteins carry cholesterol from other parts of your body and take it back to the liver. From there, the liver removes it completely. When your HDL cholesterol levels are high, they, in turn, lower your risk for heart disease and stroke.
Yes, cholesterol is necessary for life, but the amount in the bloodstream needs to be monitored. Mayo Clinic states that optimal LDL cholesterol levels are below 70 milligrams per deciliter of blood, with âvery highâ being above 190. Since HDL cholesterol is beneficial, the higher the level the better. Ideally, your HDL cholesterol should be 60 milligrams per deciliter or above.
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The Type Of Fat Matters
An important reason why you canât eat full-fat dairy with abandon is thatunlike the so-called healthy monounsaturated and polyunsaturated fats found in olive oil, oily fish, and nuts dairy products primarily contain saturated fat, which can contribute to heart disease risk.
But that doesnât mean you canât enjoy a glass of whole milk or some rich cheese from time to time, says Dr. Hu. Moderation is key.
A rule of thumb is to have no more than 20 grams of saturated fat per day for the average 2,000-calorie diet, says Dr. Hu. âThatâs actually a lot when you consider that one cup of whole milk has 4.5 grams of saturated fat,â says Dr. Hu. Even so, this shouldnât give you license to chug down three or four glasses a day or to go back to the diet of the 1950s and â60s, which was loaded with butter and red meat.
âI donât think itâs a good idea to eat a lot of full-fat dairy,â he says. âFind balance by choosing a combination of low-fat and full-fat options. This might include one glass of 1% or skim milk paired with a full-fat yogurt.â
The AHA recommends lowering the recommended daily intake of saturated fat for heart patients to no more than 5% to 6%, and to 7% to 10% for the general population, says Debbie Krivitsky, director of nutrition at the Harvard-affiliated Massachusetts General Hospital Cardiovascular Disease Prevention Center.
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What Is Animal Welfare Approved Milk
Dairy Cattle Standards. The Certified Animal Welfare Approved by AGW seal is a hard earned badge of difference and demonstrates the farmers commitment to the care of their animals, the land and the local community. The premise of the AWA standards is that animals must be allowed to behave naturally.
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It Keeps Your Bones Strong
While it doesnt offer as much calcium as cows milk, almond milk does offer 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D, reducing your risk for arthritis and osteoporosis and improving your immune function. Plus, these two nutrients work together to provide healthy bones and teeth formation.
What Type Of Milk Is Best For Me
Perhaps the most important basic fact you should know is that whole milk, which is dairy milk from which no fat has been removed, has more calories, fat, and cholesterol than any other form of milk. Other important factors to consider include:
- Periods of growth and development have specific nutritional requirements. Pregnant women, children over age 2 years, and teenagers need the protein, calcium, and vitamin D that are abundant in dairy milk.
- People who need to limit their cholesterol intake , should consider fat-free cowâs milk or other, nondairy, forms of milk.
So how do you decide which form of milk to use? You should consider their different nutrition profiles, suitability based on your dietary needs and/or allergy concerns, , and health benefits.
The information here can help you make your choice. If the taste is important to you, you can try them all as you decide.
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Are Eggs Meat And Dairy Bad For High Cholesterol
True or false? Eggs, dairy, and meat are bad for you
If youve been diagnosed with high cholesterol, should you completely eliminate eggs, meat, and dairy from your diet? Not necessarily. Reducing the amount of unhealthy fats you consume is vital to lowering your high cholesterol.
But you dont have to completely rid your diet of eggs, meat, and dairy products to make it more cholesterol-friendly. You can incorporate these foods into your diet in a healthy way. The key to enjoying them all comes down to:
- how you prepare these foods
- how often you eat them
- how often you substitute healthier options
The Meat Of The Matter
Creating a healthy meal plan to maintain your cholesterol doesnt mean you have to omit meat altogether. While some types of meat are high in saturated fat, there are plenty of leaner options.
You can safely include meat in your diet. It just depends on the type of meat you choose and how you prepare it. Select leaner cuts and smaller portions of meat , such as:
- lean beef: chuck, sirloin, or loin
- lean pork cuts: the tenderloin or loin chop
- lamb: cuts from the leg, arm, and loin
- ground beef thats made of 90 percent or higher lean meat
- meats labeled prime mean theyre higher in fat look for meats labeled choice or select
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Why Is Whole Milk Sometimes Considered Unhealthy
For years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its saturated fat content.
Mainstream nutrition recommendations advise limiting saturated fat due to its supposed connection to heart disease. Some studies have shown that saturated fat raises cholesterol levels, and researchers know that high cholesterol levels are associated with an increased risk of heart disease.
Based on this information, experts made the assumption that saturated fat must increase the risk of heart disease. However, there was no experimental evidence to prove that this was true .
In the 1970s, public policy was adopted based on this assumed connection between saturated fat and heart disease. As a result, official guidelines instructed people to reduce their saturated fat intake.
A cup of whole milk contains 4.6 grams of saturated fat, which is about 20% of the daily amount recommended by the 2015-2020 Dietary Guidelines for Americans. For this reason, the guidelines recommend consuming only low fat or skim milk (
In recent years, this recommendation has been called into question. There is now plenty of experimental data to indicate that eating saturated fat does not cause heart disease .
Summary
In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not support this recommendation.
Genetics Determine How Your Body Reacts To Milk
Elina Hyppönen, a professor in Nutritional and Genetic Epidemiologyat the University of South Australia and an investigator on the study, tells Verywell that the studyâs findings suggest that milk can be a part of a balanced heart-healthy diet.
Dairy milk is a complex food, and its role in heart health depends on several variables. For the new study, the researchers used genetic factors to determine whether there could be a potential link between a personâs milk intake and their cholesterol levels.
Some people have a hard time digesting lactose, the sugar naturally found in milk. The body relies on an enzyme called lactase to break the sugar down. Certain genetic factors can affect how well the body digests milk.
People who are lactose intolerant may have digestive symptoms when they consume dairy products, which may lead them to drink less milk. By looking at specific genetic factors like this one, the researchers were able to figure out whether people were more or less likely to drink milk.
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Do You Have A Recipe For Chocolate That Le For High Cholesterol
Dark chocolate consumption is associated with a number of heart disease risk factors. As a result of cocoa powder in controlled studies, low levels of oxidized LDL cholesterol appeared to decrease dramatically in men. A total reduction of 9.6% in HDL and a 9.3% reduction in LDL for those who have high cholesterol are also benefits .
Dairy Milk Is Traditional And Tasty
No doubt youre familiar with the varieties of dairy milk available: whole milk has 3% or more saturated fat, and you can also find 2% fat milk, 1% fat milk, and nonfat milk.
Whole milk increases high-density lipoprotein good cholesterol in the body more than skim milk does, but the effect on low-density lipoprotein bad cholesterol and triglycerides in the body is the same for whole milk and skim milk.
Whole milk. Cowâs milk with none of the fat removed contains the highest amount of dietary cholesterol compared to reduced-fat milk. It has 149 calories and 8 grams of fat per cup, 8.5% nonfat milk solids, and 88% water. In addition to its high-fat content , whole milk is high in natural proteins, vitamin D, and calcium.
Fat-removed dairy milk. Milk containing 1% and 2% fat is known as reduced-fat milk, and nonfat or fat-free milk is commonly called skim milk.
Lactose-free milk. This is dairy milk processed to break down lactose, a natural sugar found in milk products. If you have lactose intolerance, you may need to use this type of milk. Lactose-free milk comes in the same fat content varieties as regular dairy milk and has the same nutritional profile.
When it comes to lowering your cholesterol level, the less saturated fat you consume, the better.
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Focus On Protein And Fat
Protein and fat are both satiety boosters, meaning they help you feel full for longer time periods.
That’s one reason ketogenic diets are so popular for weight loss.
In fact, studies show that keto diets are more effective than low-fat diets for weight loss over the course of one year.
Skim milk, other cow’s milks, and some plant milks are good sources of protein.
So is Greek yogurt, cottage cheese, protein shakes, low-sugar protein bars, kefir, eggs, chicken, turkey, fish, seafood, tofu, seitan, and lean organic beef.
Additional foods that offer dietary protein include nuts, seeds, nut butters, and legumes.
Choose a variety of fats from dairy products, olive oil, other plant oils, fatty fish , nuts, seeds, olives, avocados, nut butters, and hummus.
Add healthy fat to each meal and snack to achieve optimal weight management and improved health.
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Whats Better 2 Or Whole Milk
Comparing the Nutrition
One cup of whole milk has 150 calories and 8 grams of fat, while the same serving of 2-percent fat milk has 120 calories and 5 grams of fat. Vitamin and mineral content is also similar, although 2-percent milk is a slightly better source of vitamin A and calcium.
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Is Skim Milk Unhealthy
Skim milk has its benefits and drawbacks.
After hearing conflicting information about fat-free dairy foods, you might be confused.
Skim milk is loaded with essential nutrients, including:
- Protein
- Phosphorous
- Zinc
Skim milk only contains 80 calories in each one-cup portion, so it is often touted as promoting weight loss.
However, because skim milk is fat-free, it might not stimulate the same amount of vitamin D absorption as milk containing at least some fat.
Dietary fat also creates a feeling of satiety, which helps you feel full and lower your risk of overeating at mealtime.
Furthermore, skim milk might not be the best option if you’re trying to get pregnant, or if you’re pregnant or breastfeeding.
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Coconut Milk Is High In Nutrition And A Healthy Type Of Fat
You may be surprised to learn that coconuts are classified as fruits, not nuts, so most people with allergies to nuts can drink coconut milk without having an allergic reaction. If you have a nut allergy, however, its best to check with your healthcare provider before starting to eat or drink products containing coconut.
Coconuts are rich in fiber and contain many important nutrients including vitamins C, E, B1, B3, B5, and B6, and minerals such as iron, selenium, sodium, calcium, magnesium, and phosphorus.
Coconuts also contain a lot of saturated fat, which can be harmful for some people.
Note: The fat in coconuts can contribute to the development of heart disease. If you have heart disease or risk factors for it, check with your healthcare provider about consuming coconut-containing products.
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Is Homogenized Milk Dangerous
I joined the crowd warning of the health dangers of homogenized milk when I talked dairy fats in the fall. This post is an important update to that one!
Theres a theory out there, propagated by Kurt Oster, that says that the process of breaking the fat globules into such small pieces that they remain suspended in the milk, homogenization, is a leading cause of arteriosclerosis and heart disease. Ive even seen it listed as one of the top three causes of heart disease, along with trans fats and chlorinated water. 1
However, even Mary Enig, co-author of Nourishing Traditions and author of Eat Fat, Lose Fat disagrees with Osters findings. She says:
In essence, Osters theory replaces cholesterol as the cause of heart disease with another mechanism, summarized as follows:
Homogenization causes a supposedly noxious enzyme called xanthine oxidase to be encapsulated in a liposome that can be absorbed intact.
XO is released by enzymatic action and ends up in heart and arterial tissue where it causes the destruction of a specialized protective membrane lipid called plasmalogen, causing lesions in the arteries and resulting in the development of plaque.
Translation: the fats damaged by homogenization can be passed through the walls of the digestive system directly into the circulatory system, where they scratch the artery walls, making a problem area to which cholesterol flocks . This forms plaque and causes heart disease, and its all because the fat globules got too small.
Skimmed Milk Benefits Nutrition And Its Side Effects
Simply put, skimmed milk is a lower-calorie, lower-fat version of whole or full-fat milk. When it was first made, skimmed milk was made by allowing regular milk to separate and the cream to rise to the top. It was then skimmed off the top and removed leaving a naturally lower-fat version. Today, skimmed milk is made by centrifugal separation, in which most or all of the fat molecules are separated from the remainder of the milk.
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Does Powdered Milk Contain Oxidized Cholesterol
It is true that in the process of turning fresh milk into a powder, the cholesterol in the milk is likely to get oxidized. But nonfat dried milk is not going to be a significant source of oxidized cholesterol because nonfat milk contains almost no cholesterol to begin with. So, I dont think you need to go out of your way to avoid nonfat dry milk or products made with it.
Whole milk is somewhat higher in cholesterol, so powdered whole milk would pose more of a concern. But perhaps the biggest concern with oxidized cholesterol is powdered eggs.