Milk is the best option in your diet if you want to cut your calories. You have to go for lower-fat milk varieties. 1 cup of milk nutrition facts has fewer calories than 1 cup of whole milk. And a cup of slim milk has 36 fewer calories than this 2 percent. But 2 percent is not poor nutrition choice. It is loaded with 286 milligrams of calcium, which meets nearly a third of your daily calcium need.
- Serving size: 1 cup
- Calories: 122
- Protein: 8g
- Saturated: 3g
- Monounsaturated: 1 g
- Polyunsaturated: 0g
- Carbohydrate: 12g
- Sugar: 12g
- Fibre: 0g
Milk has 12g of carbohydrate consist of it, some milk product also includes added sugars. So if you want to cut add sugar you must limit of consuming of such dairy products such as chocolate milkshake, strawberry-flavoured mil and ice milk having between 10 to 18 grams of added sugar per serving. Carbs contain, the glycemic index and glycemic load of milk are low: 1 cup of2 % milk has GI of 27 and GL of 4.
Milk also has a fat content. Whole milk is 4% fat, nonfat milk is 0%, and you can get either 1 to 2 % reduced-fat milk. Half of the milk has saturated fat. One-quarter of the fat is monounsaturated fat and a minor amount of polyunsaturated fat. Milk is a good source of omega3 fatty acid. So children under 1 year should not drink cow’s milk.
Milk is also a good source of protein, with 8 gram per cup. This protein contains all nine essential amino acids that human need. It has 82% of casein protein and 18% of whey protein. These separate when milk coagulates. These proteins are used in many other food products.
Vitamins and minerals
Milk is a very good source of many vitamins and minerals such as calcium, phosphorus, vitamin, riboflavin, and vitamin B12. It is likewise a decent wellspring of selenium, potassium, pantothenic corrosive, thiamin and zinc.
Milk is good dietary food, lactose found in it. But for those who consume cow’s milk, it offers many nutrition benefits, calcium, protein and vitamin for strong bones and muscles and may help prevent osteoporosis (a weakness of bones that causes fracture) so at least 2 per cent milk nutrition facts consumed in childhood will reduce your risk of bone fracture later in life.
According to study milk not only protect you from osteoporosis it also lowers hypertension or high blood pressure risk. milk nutrition facts also reduce the risk of some cancers including colorectal, ovarian and breast. Overall it seems that calcium from supplements and from dairy sources may offer some protection against these cancers.