Making sure your getting your fair share of the white stuff this winter.
EatatEase dietitian Nicola discusses the winter seasons favourite.
Its winter and most of us are thinking about hitting the white stuff – whether it be sledging in the park or going on a ski holiday. But I’m not talking about that kind of white stuff. Yip, I’m taking about milk.
In the past milk has got so much bad press that many dieters have eliminated milk and most dairy products from their diets thinking they are ‘fattening’ and forgetting that they are not only packed with important nutrients including protein, zinc and some B vitamins, but it’s also one of the main providers of calcium, a mineral that not only helps to keep bones strong, but may also help us lose weight.
Various studies demonstrate that consuming 3 servings a day of low fat milk, cheese and yogurt as part of a reduced-calorie weight loss plan may help adults achieve better results than just cutting calories with little or no dairy. Research suggests that calcium alone can help weight loss, but the effects seem to be more dramatic when it’s taken in the form of dairy products. In a study of 32 obese adults, those people eating three servings of low-fat dairy products a day lost more than 10% of their body weight. In contrast, those taking calcium supplements or those who had little calcium or dairy in their diet lost only 8% and 6% of their body weight, respectively.
But that’s not all…a study published in the Journal of Epidemiology and Community Health revealed that a diet rich in milk does not actually increase the risk of heart disease and stroke, it may even help to prevent them! In the study, men who drank more than a pint of low fat milk per day were found to have a lower risk of heart disease and stroke than those who drank less than half a pint.
Both these topics are quite controversial as some studies have found little effect on weight loss, heart disease and stroke so more research is needed, but whether or not they do, they are still good sources of calcium and Vitamin D, which are essential for bone health. The good news for you is that you can follow the Balance of Good Health recommendation for 3 servings of low fat dairy foods each day and get the nutrition benefits without concern of extra weight gain, or deterioration to your health
