Milking Goodness


Over generations, and across cultures, milk has established itself to be the most complete food. This is why nature has seen to it that the young gets ample of it. However, with over half a dozen variants available in the market, it has become confusing for many of us to choose the right milk. To decide what suits you best, it is crucial to know how these varieties are differ from each other.


Full cream milk contains all the milk fat (3.5 %) and one glass gives about 150 calories. High fat content not only makes it creamier, but also furnishes the body with a lot of energy. This makes it ideal for children, teenagers and anyone involved in strenuous physical activities.


Single toned milk contains 3% fat and one glass provides nearly 120 calories. It contains the same nutrients as full cream minus vitamins A, D, E and K. However, it decreases cholesterol absorption, making it a healthier option for those with high cholesterol levels.


Double toned milk is further diluted and contains only 1.5% fat. It is best suited for those who want all the goodness without worrying about the calories or possibility of weight gain. People with a sedentary lifestyle or those with a more mentally straining work profile benefit from toned milk as it replenishes all essential nutrients without stocking up on extra calories. A glass gives nearly 80 calories.


Having chosen what milk to get, next comes the question – packets or cartons? While cartons look more appealing and are generally marketed as being more pure, safer and healthier; it is not entirely true. There is no difference between the two in terms of protein, carbohydrate, fat and calcium content. But, packet milk is more fortified with minerals and vitamins, making it a better choice.


Lastly, it is important to understand that milk in most cases acts as an adjuvant rather than being the primary source of nutrition. Apart from children, teenagers and those involved in rigorous physical activities, others can meet their dietary needs through normal diet. 1-3 glasses of milk per day is sufficient to provide the body with adequate goodness.


Knowing what milk is what, you can easily choose what to get from the market, or how to mix and match. Just make sure it checks all your requirements.

Author: Dr. Abhishek Chaudhuri

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