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The right stuff
By WLR Dietitian
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It’s good news that milk is finally starting to recover
from the bad press it’s had over the years. Most negative
information about the white stuff has been unjustified and its
package of important nutrients has been overlooked. In
particular, milk is a good source of 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
according to recent research, may also help us lose weight.
Sadly, many slimmers avoid milk and dairy products because
they think they’re ‘fattening’. In fact, a pint of skimmed
milk contains just 190 calories and 0.6g fat, while a pint of
semi-skimmed milk contains 260 calories and 9g fat – that’s
less than most small chocolate bars!
But by ditching dairy, slimmers are not only missing out on
bone-building calcium. They’re also missing out on a
potentially important fat fighter! Researchers at Purdue University in Indiana found that young,
normal weight women who had 1,000mg of calcium every day – the
amount of calcium found in about 1˝ pints of semi-skimmed
milk – lost about 6lb over two years.
Similar results have been found in other studies, too.
Leading calcium expert, Dr Michael Zemel and colleagues,
analysed the diets of 32 obese adults and discovered that
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.
All the research suggests that calcium alone can help
weight loss, but the effects seems to be more dramatic
when it’s taken in the form of dairy products.
More work needs to be carried out to confirm the findings
of these studies, but so far, results look promising.
Consequently, don’t be tempted to ditch the dairy and instead
make sure you include low-fat products in your diet – aim for
three servings daily such as a glass of milk, 1 small pot of
low-fat yoghurt and a matchbox-sized piece of cheese. Your
taste buds, bones and waistline will love you for it, and it
could be better for your health than you think.
Milk and Health
Milk became a headline topper in June when a study
published in the Journal of Epidemiology and Community Health
revealed that a diet rich in milk doesn’t actually increase
the risk of heart disease and stroke – and may even help to
prevent them! In the study, men who drank the most milk every
day (more than a pint) were found to have a lower risk of
heart disease and stroke than those who drank the least (less
than half a pint). Meanwhile, cholesterol and blood pressure
readings were similar in high and low milk consumers. The
authors concluded by saying, “The present perception of milk
as harmful in increasing cardiovascular risk should be
challenged and every effort should be made to restore it to
its rightful place in a healthy diet.”
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