World Milk Day 2021: Milk is one of the chief sources of ‘complete protein,’ meaning its consumption offers a comprehensive nutritional upliftment. World Milk Day is dedicated to raising awareness on why milk and dairy overall are crucial to one’s diet. While it is well-known that milk is one of the richest and readily available protein sources, there are still several misconceptions surrounding it, causing reluctance in regular consumption among people.
1. Milk causes Weight Gain
Many people believe that milk consumption leads to weight gain due to its high-fat content. Hence, it is essential to note the difference between raw and skimmed milk. Raw milk, which comes directly from the cow, has a higher fat content than skimmed milk which is put through various processes to ‘skim’ off the fats before being packaged. When consumed in the right amount (400-500ml), both kinds of milk provide essential proteins as it covers all nine of the amino acids that are beneficial for the proper functioning of the body. Additionally, it has been found that conjugated linolenic acid found in milk can help burn fat, thereby aiding in weight loss.
2. Milk Consumption may lead to Kidney Stones
There are no proven studies that indicate a link between milk consumption and the risk of kidney stones. Milk and other milk products are recommended to prevent or decrease the risk of kidney stones due to the calcium present in them. Dietary calcium intake through milk also helps maintain strong bones and teeth while lowering the risk of osteoporosis.
3. Milk/dairy consumption leads to breakouts on the skin
It is widely believed that milk and related dairy foods clog the skin, causing oil to accumulate at the pores, leading to pimples and acne. However, there is no direct link between milk and acne. On the contrary, a healthy balanced diet comprising plenty of fresh fruits, vegetables, and dairy foods rich in vitamin A and minerals such as zinc, selenium, and many phytonutrients that come from fruits vegetables is the best way to enhance your skin health.
Research
According to the Godrej Jersey South India Protein Gap Study, 68% of consumers are unaware of the daily requirement of protein, i.e. an average of around 55 to 70 grams of protein per person within a weight range of 55-70kg. While milk has always been a staple in most people’s diets due to its wholesome benefits, it is important to educate those unaware of hindering ignorance. It is even more crucial to include milk in our diets to give our immune systems a much needed alimentary boost against the ongoing pandemic.
(Inputs from Consultant Dietitian, Dr Dharini Krishnan)