Milk is certainly an important part of most diets. However, it is also true that some people decide not to include it in their diet fearing it will increase their intake of fat. Others are of the view that they do not need that much of milk to stay healthy. The truth is that you can always include milk in your diet and reap some amazing health benefits. You just need to plan your diet carefully and know about 1 glass milk calories to determine how much to drink daily. Let's find out more about it.
How Many Calories Are in a Glass of Milk?
A serving of whole milk equals 1 cup and provides you with 146 calories in total. About 71 of these calories come from fat. If you opt for 2% milk, a 1-cup serving provides you with 122 calories in total with 43 calories coming from fat. The same serving of 1% milk offers 102 calories with 21 calories from fat. You get only 86 calories from 1-cup serving of skim milk, but only 4 of those calories come from fat.
Other Nutrition in a Glass of Milk
It Provides You with Minerals
Each serving of 2% milk and whole milk provides you with 28% of your recommended daily intake of calcium. If you opt for 1% milk, you get about 20% of your recommended daily intake of calcium. Skim milk offers 50% of your recommended daily intake of calcium. You also get potassium from milk. Whole milk offers 349 mg of potassium, whereas 2 percent and 1 percent milk offer you 366 mg of potassium per serving. You get 410 mg of potassium from the same serving of skim milk.
You Get Other Nutrients
A serving of whole milk offers 12.83 g of sugar, 7.86 g of protein, and 100 mg of sodium, whereas the same serving of 2 percent milk provides you with 12.35 g of sugar, 8.05 g of protein, and 100 mg of sodium. You get 12.69 g of sugar, 8.22 g of protein, and 107 mg of sodium from the same serving of one percent milk. Skim milk provides you with the highest amount of protein – it offers 8.4 g of protein with 128 mg of sodium and 11.98 g of sugar.
What Are the Benefits of Drinking Milk?
It Improves Skin Quality
A few glasses of whole milk every day can help improve the quality of your skin. It will glow more and look smooth as well. That is mainly because milk contains lactic acid that helps exfoliate your skin and keep it smooth. There are also amino acids in milk that help keep skin moisturized. The presence of antioxidants ensures that you do not have to deal with free radical damage that can seriously affect your skin.
It Keeps Teeth and Bones Healthy
Milk is good for your bones and teeth because it provides you with loads of calcium. You need calcium to keep bones strong and prevent osteoporosis. Regular intake of milk also lowers your risk of dealing with tooth decay and cavities. It is not enough to take calcium alone because your body can digest it only in the presence of vitamin-D, and milk provides you with that as well.
It Helps Build Muscles
Include milk in your routine and you will be able to put on muscles quickly. That is mainly because milk is a great source of protein that gives you lean muscle mass. You can have a glass of milk after your workout session to reduce soreness and improve recovery.
It Helps Lose Weight
It is true that you can include milk in your diet even when you are trying to lose weight. You should be going for skim or low fat milk to get good results. You can include it in your diet as a healthy snack. A good idea is to drink a glass of milk when eating a piece of fruit.
It Relieves Stress
You may notice a significant decrease in stress by including milk in your diet. A glass of warm milk can work wonders for your tensed muscles. It triggers the release of serotonin that helps improve your mood and even reduce symptoms of PMS.
Concerns and Precautions
You should avoid milk when you are lactose intolerant because you will not be able to digest lactose found in milk. That is mainly because your body cannot produce enough lactase, which is required to process lactose and digest milk. Drinking milk in this situation can cause flatulence, bloating, and diarrhea. It can also affect the absorption of other nutrients in your gastrointestinal tract. Taking lactase supplements may help manage things better.
You should also avoid milk when you have milk allergy. You have milk allergy when your body reacts to it by producing an allergic antibody known as immunoglobulin E (IgE). This can cause symptoms such as asthma, wheezing, vomiting, diarrhea, and gastrointestinal distress. Some people develop an itchy rash, eczema, and rhinitis. Severe cases may involve pneumonia, bleeding, and anaphylaxis.
Overconsumption of Potassium
You should avoid consuming milk if you have kidney problems because milk provides you with loads of potassium that your diseased kidneys cannot process properly.
Overconsumption of Calcium
You may want to keep an eye on how much milk you drink because it can increase levels of calcium to an undesirable level. Overconsumption of calcium leads to kidney failure, kidney stones, and constipation. It also puts you at an increased risk of developing calcium deposits in the arteries that lead to heart disease. Ensure that you do not take more than 2.5g of calcium per day.