Milk is a familiar food for many people and is very convenient, making many delicious and nutritious dishes. But milk is often high in fat and there are many different types of milk available on the market today, from cow’s milk, goat’s milk to plant-based milk. So Does Milk Have Cholesterol? Let’s find out together!
Besides cow’s milk, there are now many milk alternatives for people who have problems such as lactose intolerance, are vegans, are allergic to cow’s milk protein, or want to reduce fat in their diet. Each type of milk has different advantages and disadvantages.
Whole cow’s milk: rich in protein but also high in cholesterol
In 1 cup (240 ml) of whole cow’s milk contains about 160 calories, 5 g saturated fat and 35 mg cholesterol. It is a rich source of protein along with many essential vitamins and minerals, providing one-third of a person’s daily calcium needs.
Cow’s milk is also high in potassium, which can help prevent high blood pressure. A study published in the Journal of Food Science & Nutrition shows that grass-fed cows produce milk with the highest omega-3 content compared to other farming methods. Omega-3s are very important nutrients for heart health.
Does Milk Have Cholesterol? Yes, it does. Cow’s milk is also high in fat and cholesterol. Eating a lot of saturated fat can raise your LDL cholesterol (bad cholesterol), increasing your risk of heart disease and stroke. Experts recommend that if you want to drink cow’s milk, you should use low-fat or fat-free milk. One cup of skim milk contains about 83 calories, no saturated fat, and only 5 mg of cholesterol.
Fresh cow’s milk: many nutrients but potential risks
Raw cow’s milk, also known as unpasteurized milk, contains the same amount of calories, saturated fat and cholesterol as conventional milk sold in the market. However, it is especially important to note that pregnant women and children should not drink raw milk and eat products made from raw milk, such as cheese, according to the American Academy of Pediatrics.
This is because this milk has not been pasteurized to kill potentially harmful bacteria such as Salmonella, Listeria and E. coli, so there is a risk of illness if ingested, especially for people with immune systems. weak translation.
Soy milk: does not contain cholesterol but needs additional calcium
With 80 calories and only 2 g fat in 1 cup, unsweetened whole soy milk is perfect for people who want to lower their cholesterol or are lactose intolerant when drinking cow’s milk. Does Milk Have Cholesterol? Soy milk is plant-based, so it contains no cholesterol and only a negligible amount of saturated fat.
Each cup of soy milk contains 7 g of protein, so it is also very good for the heart. According to the National Institutes of Health, a daily intake of 25 grams of soy protein such as soy milk and tofu can reduce the risk of heart disease, not only because of the protein but also because soybeans are high in unsaturated fats. polyunsaturated, minerals, vitamins and fiber, but very little saturated fat. However, pay attention to choose soy milk without sugar and fortified with calcium.
Does Milk Have Cholesterol? Almond: no cholesterol but low protein
Experts say almonds are a heart-healthy food. Each cup of unsweetened almond milk contains about 30-40 calories and has no saturated fat. Since this is a plant-based milk, it also contains no cholesterol. Almond milk fortified with vitamin D can be compared to skim cow’s milk, with some manufacturers even adding up to 50% more calcium.
According to the American Heart Association, almond milk contains polyunsaturated fatty acids, which can lower LDL cholesterol. However, almond milk also contains less protein than cow’s milk and other plant-based milks.
For heart health, choose unsweetened almond milk. According to experts, the biggest problem with milk alternatives is that most of them are loaded with added sugar, and sugar in any form can be bad for your heart.
Does Oat Milk Have Cholesterol? Gluten-free but high in carbohydrates
Oat milk is one of the new products on the market, made by grinding oats with water to form a smooth and thick mixture. Each cup of oat milk contains about 80 calories, with no saturated fat and no cholesterol – just like other plant-based milks. In addition, oat milk has a high content of vitamin B, which helps in better energy metabolism in the body.
Although good for the heart, oat milk contains more carbohydrates than other types of milk, which can increase blood sugar and increase the risk of diabetes.
1 cup rolled oats
4 cups ice cold water
1-2 tablespoon maple syrup
1 teaspoon vanilla extract
Pinch of salt
In just 3 easy steps you’ll have delicious oat milk in no time:
- Blend all the ingredients. Add the oats, water, and any additional sweeteners to a high powered blender. Then blend for 20-30 seconds (make sure not to over blend).
- Strain the mixture. Pour it through a nut milk bag or thin towel over a large mixing bowl or pitcher. You’ll want to double strain the mixture to make sure all the sediment is removed.
- Store the oat milk. Transfer the oat milk to a sealed container and store it in the fridge.
Hemp milk: cholesterol free and high in magnesium
This is a milk made from the seeds of the hemp plant (hemp), which is a relative of the cannabis plant, but does not contain THC – the psychoactive substance found in cannabis. Hemp milk, which has a consistency and taste similar to that of almond milk, is a good choice if you want to lower your cholesterol, have lactose intolerance, or are allergic to cow’s milk or soy.
One cup of hemp milk contains 80 calories, 0.5 g of saturated fat and no cholesterol. In particular, this milk is rich in omega-3 fatty acids such as alpha-linolenic acid, which is good for the heart, in addition to providing calcium and magnesium, two minerals that are essential for heart health. Magnesium helps maintain a normal heart rhythm, and a deficiency can lead to arrhythmias, such as atrial fibrillation.
1/2 cup hulled hemp seeds (hemp hearts)
4 cups water
1 tablespoon maple syrup, honey or 2-3 pitted dates
1 teaspoon vanilla extract
Did you know that homemade hemp milk only takes one minute to make? Here’s how to do it:
- Add hemp seeds, water, and any additional sweeteners to a high-powered blender.
Blend for 1 minute or until the milk is nice and creamy.
Pour the hemp milk into a sealable container (see my favorite in the notes below).
Place it into the fridge and store it for up to 5 days.
Coconut milk: not much researched
Coconut milk is ideal for mixing with coffee, oatmeal or cereal. In each cup of unsweetened coconut milk there are 45 calories, no cholesterol and 4 g of saturated fat, but most of them are medium-chain fatty acids, which are thought to offer some health benefits.
Experts say that there are ethnic groups who eat a lot of coconut but do not have heart disease. However, there is not enough research to conclude that coconut and coconut milk are heart-healthy foods for people who already have high cholesterol.
Experts still say that people with heart disease should be careful with coconut as well as all foods containing saturated fat in general.
Rice milk: no cholesterol, very little protein
Rice milk is a plant-based milk that contains as much calcium as cow’s milk. A cup of rice milk contains about 113 calories, which is just 30 calories more than a cup of skim cow’s milk. Rice milk is free of saturated fat and cholesterol, but like oat milk, it is naturally high in carbohydrates.
This milk is also very low in protein, so you need to get protein from other foods in your diet. According to experts, a diet with enough protein is necessary for a healthy heart. If there is a lack of protein, the body will be at risk of absorbing too many carbs and thereby increasing bad cholesterol.
¾ cup/ 150 g basmati rice, (see notes)
4 cups/ 1 l water
2-3 medjool dates
Rinse very well the rice and soak it in 2 cups of hot water for 2-4 hours.
Drain the water and transfer the rice to a food processor. Add dates and 2 cups of cold or warm water. Close very well the food processor with a lid and process for about 3 minutes, until the rice and the dates become fine crumbs. No need to process until powder.
Pass the liquid through a fine mesh sieve or a clean thin cloth (not a cheese cloth)
Goat’s milk: easier to digest than cow’s milk
Goat’s milk is a good choice if you want the same nutritional supplement as whole cow’s milk but have trouble digesting lactose. Does Milk Have Cholesterol? However, it should be noted that one cup of goat’s milk contains up to 168 calories, 6.5 g of saturated fat and 27 mg of cholesterol.
Reducing saturated fat in the diet can help lower blood cholesterol and reduce the risk of coronary heart disease. High cholesterol can build up plaque in the walls of blood vessels, known as atherosclerosis, which increases the risk of stroke and heart attack.
Low-fat goat’s milk is difficult to find nowadays and it also contains less essential vitamins and minerals than cow’s milk, such as folate and vitamin B12.
Camel milk: hard to find but rich in vitamins
The emerging trend in the world today is camel milk. One cup of this milk contains 107 calories, 3 g saturated fat and 17 g cholesterol, especially rich in vitamins and minerals.
According to research published in the Saudi Arabian Journal of Biological Research in May 2021, camel milk has 3 to 5 times more vitamin C than cow’s milk and is resistant to diabetes due to its high content of vitamin C and insulin-like proteins. It’s also good for the gut microbiome, which helps support digestion and general health.
Through this blog, you have learnt about various types of milk and have known that does milk have cholesterol. Thank you for visiting heresreview, hopefully, readers have been provided with useful information and follow the website to explore more information about health.
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