For most of our lives, we have perceived milk only as a cow-borne white coloured liquid, which is loaded with essential nutrients for body. But, for most of our lives, we have not known the truth. Milk has its types and not all types are the same. So, how do you decide which milk is beneficial and which one isn’t, especially for your heart?
Cow's milk has 146 calories, 5 gm of saturated fat and 24 mg of cholesterol per cup serving. Cow's whole milk contains more anti-inflammatory omega-3 fatty acids than conventional milk, which is necessary for a healthy heart.
Unpasteurized milk, commonly known as cow's raw milk, carries the same amount of calories, saturated fats and cholesterol as conventional dairy milk does. However, absence of the essential pasteurization process makes raw milk unsuitable for pregnant women and children.
For lactose intolerant people, soy milk can be a useful alternative. It contains 80 calories and only 4 grams of fat per cup serving. Because soy milk is extracted from a plant, it contains no cholesterol, a negligible amount of saturated fat and 7gm of protein per serving; this is necessary for your heart to function properly.
Almonds are healthy for heart, which means almond milk is highly recommended. Unsweetened almond milk contains between 30 and 40 calories per serving and has no saturated fat or cholesterol. However, to ensure good health of your heart, you must stick to the unsweetened version only.
Hemp milk is one of the newer versions of milk available in the market. Although extracted from hemp plant (cannabis), it does not contain THC, the psychoactive ingredient found in marijuana. Hemp milk is highly recommended for lactose intolerant people or for people who suffer from soy allergies. One cup of hemp milk contains 80 calories, 0.5 gm saturated fat and no cholesterol.
Added as a natural sweetener to beverages and food, coconut milk contains only 45 calories in an 8-ounce glass. Although, a cup of unsweetened coconut milk carries 4 gm of saturated fat, most of it is made of medium-chain fatty acids.
Despite it being low in calories and no saturated fat or cholesterol content, rice milk is not a healthy choice for your heart because of its high carbohydrate level. Besides, rice milk is also very low in protein.
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