Dairy products: which milk should you choose?

You stand in the dairy aisle looking at the colorful cartons — they all seem alike, but their labels tell a different story. Dairy products do vary: their production methods, shelf life and nutritional value depend on how they are processed. One piece of good news to start with: when it comes to getting calcium, it makes no difference whether you drink fermented milk products, kefir, buttermilk or yogurt — they all do the job.

Fresh milk products: what to look for when shopping

Raw milk

Unprocessed milk is the most complete in biochemical terms — its vitamins, enzymes and fat globules remain unchanged. The downside is that harmful bacteria also thrive in raw milk. If the cow is healthy and the person milking it is careful, there is no danger, but it is important to know where you buy your milk.

Pasteurized milk

During pasteurization, milk is heated to 72 °C for 15 seconds. The aim is to kill dangerous microbes and extend shelf life. The process also inactivates enzymes and eliminates the milk’s natural antibacterial action — which is precisely why packaged milk spoils rather than turning sour. Some vitamins are destroyed as well.

UHT milk

Milk with a shelf life of four months is neither artificial milk nor a product spoiled by preservatives. It is ordinary cow’s milk heated under elevated pressure to 135–150 °C for a few seconds. The high temperature destroys all microbes, but it also reduces the vitamin content and changes the proteins, fats and sugars — making them somewhat harder to digest and absorb. A major advantage is that you can stock up on this kind of milk even if you rarely go shopping.

Fermented milk products and probiotics

Yogurt

Yogurt originated in Turkey, where it was used to treat stomach problems and insomnia. It is made by adding a starter culture to milk — a mixture of two lactic acid bacteria (Streptococcus thermophilus and Lactobacillus bulgaricus). The streptococci produce acids, while the lactobacilli produce flavor and aroma compounds. Your body readily absorbs the nutrients in yogurt because the bacteria have already done the groundwork. Yogurt is particularly beneficial after a course of antibiotics, when the balance of microbes in your digestive tract needs to be restored.

Kefir

Kefir comes from the Caucasus and is the most distinctive fermented milk product. Besides lactic acid bacteria, its starter culture contains yeasts and acetic acid bacteria, which produce alcohol (up to 0.6%), carbon dioxide and volatile acids in the kefir. The bacteria in the starter culture produce B vitamins. Kefir has a stimulating effect, aids digestion and restores balance to the gut microbiota — making it well suited to a diet.

Buttermilk

Buttermilk is a by-product of butter-making and one of the lowest-calorie dairy products. A glass of buttermilk provides just 60–70 kcal and contains 220 mg of calcium, compared with 240 mg in milk. Buttermilk is rich in lecithin, which your body needs to build cell membranes, support normal brain function and replenish its vitamin B4 stores. Lecithin is also sold in capsules, but drinking buttermilk gives you lecithin in its natural form alongside other beneficial substances — a more enjoyable and cheaper option.

Viili, soured milk and acidophilus milk

Viili is a fermented milk from Finland, where it has been made since the century before last. The milk is pasteurized but not homogenized — the fat globules remain intact, and a delicious layer of cream rises to the surface. Viili is fermented in pots at 18–20 °C for 18 hours; the viili mold gives the cream a velvety appearance.

Acidophilus fermented milk (A-milk) is made by adding the warmth-loving bacterium Lactobacillus acidophilus. This milk stimulates gastric juice secretion, improves digestion and contains B vitamins and small amounts of compounds with antibiotic activity. Gefilus kefir and soured milk are enriched with the Gefilus bacterium — like acidophilus milk, they are probiotic products. Probiotic bacteria restore balance to the microbial community in the digestive tract, improve the absorption of calcium, iron and phosphorus, and strengthen the immune system.

FAQ: dairy products and health

Is UHT milk inferior to fresh milk?

Its vitamin content is somewhat lower and its proteins are slightly harder to digest, but the core nutritional value — calcium, protein and fat — remains. It is well suited to everyday consumption.

When should you choose probiotic dairy products?

After a course of antibiotics, when you have digestive problems, and to support your immune system. Probiotic bacteria restore balance to the microbial community in the digestive tract and inhibit the growth of harmful bacteria.

Is milk the only way to get calcium?

No — kefir, buttermilk, yogurt and soured milk are also good sources of calcium. Choose whichever you enjoy: the health benefits are similar.

Author: compiled by M.M.

Source: WHO – physical activity.

Source: WHO – physical activity.

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