Nutritionist Tips for Choosing the Healthiest Milk

Have you ever stood in the supermarket dairy aisle, overwhelmed by the array of products? Whole milk, yogurt, milk-based drinks — what's the difference between them, and which is best for you and your family? Let's break down the selection process to help you make informed choices for better health.

The Chinese Dietary Guidelines (2022) recommend consuming 300-500 grams of dairy products daily. However, most people fall far short of this target. Chronic dairy deficiency can lead to calcium deficiency, osteoporosis, and increased risk of cardiovascular diseases. Clearly, dairy consumption deserves more attention.

The dairy aisle contains many products masquerading as healthy options. These "imitation dairy" products often have low nutritional value and may contain excessive sugar and additives. Here's how to spot the real deal:

• Check the ingredient list:
  • Whole milk: Should contain only "raw milk" as the ingredient.
  • Milk-based drinks: Typically list water as the first ingredient, followed by sugar and milk powder. These offer significantly less protein and calcium than pure milk.
• Distinguish between fresh milk and reconstituted milk:
  • Fresh milk (pasteurized): Made from raw milk using pasteurization, preserving active proteins and vitamins.
  • Reconstituted milk: Made by adding water to milk powder, potentially losing some heat-sensitive nutrients like B vitamins.

Choosing dairy products isn't about following trends — it's about matching products to your specific needs. Follow these three guidelines:

• Lactose intolerant individuals: Options include yogurt (where lactose is already broken down), lactose-free milk, consuming small amounts with meals, or avoiding drinking milk on an empty stomach.
• Those with diarrhea: Room-temperature yogurt is preferable as cold dairy might worsen symptoms.
• People with high uric acid: Whole milk is best as it contains minimal purines compared to yogurt.
• Milk protein allergy sufferers: Should avoid all dairy products.
• Those without refrigeration: Should choose shelf-stable milk products.

• Calcium supplementation: Whole milk, calcium-fortified milk, yogurt, or cheese.
• Protein intake: Choose products with high protein content (ideally 3.6-3.8g per 100ml).
• B vitamin supplementation: Yogurt generally contains more B vitamins than milk.
• Digestive health: Yogurt containing specific probiotic strains (like Lactobacillus acidophilus and Bifidobacterium) can help.
• Disease management: For conditions like obesity or cardiovascular disease, choose low-fat, low-sugar, or lactose-free options.

The recommended daily intake remains 300-500 grams of dairy products. However, surveys show most people consume significantly less. Research published in The Lancet identifies insufficient dairy consumption as a significant risk factor for cardiovascular and metabolic diseases.

The calcium, vitamin D, and high-quality protein in dairy are particularly crucial for children's bone development. Making a conscious effort to meet the recommended daily intake can significantly benefit long-term health.