Milk is increasingly favored by citizens for being rich in various nutrients essential for the human body. However, experts remind consumers to consume milk scientifically. Regarding the most common questions consumers have about drinking milk, a reporter consulted with relevant nutrition experts.
Question 1: Does drinking milk easily cause "heatiness" (上火)?
Reporter: There's a common folk saying that drinking milk easily causes "heatiness." Some consumers report that drinking milk leads to acne or dry stools. Is this claim scientific?
Expert: This claim is unfounded. Dry stools are related to multiple factors. In terms of food composition, milk does not cause constipation.
If constipation is related to drinking milk, the problem does not lie with the milk itself, but with other components in the diet, primarily insufficient dietary fiber intake. If a person consumes excessive amounts of meat, especially beef and lamb, while drinking milk, the saturated fatty acids in the meat can bind with the calcium in the milk to form calcium soaps. This not only affects calcium absorption but also leads to dry stools. The key is a diverse and balanced diet.
Furthermore, if one also supplements with a large dose of calcium while drinking milk, the excess calcium can bind with saturated fatty acids from animal-based foods in the diet, causing dry stools or even constipation. Generally, a total dietary calcium intake (from food plus supplements) exceeding 1500 mg may cause constipation, though individual variations are significant.
Question 2: Does drinking milk on an empty stomach affect absorption?
Reporter: If you drink milk on an empty stomach, is the absorption of its nutrients less effective?
Expert: Milk is a low-carbohydrate, high-protein food. We recommend that consumers pair milk with grains and other foods when drinking it, to make the breakfast nutrition more balanced and to better utilize the protein in milk. Of course, if people drink milk on an empty stomach, it will not harm their stomach; it's just that the utilization of nutrients is not as optimal.
For consumers with lactose intolerance, drinking milk on an empty stomach can worsen symptoms. Therefore, it is recommended that this group avoid drinking milk on an empty stomach and not consume too much at once.
Question 3: Does heating milk in a microwave destroy its nutrients?
Reporter: Many people like to heat milk in the microwave before drinking it. Will the high temperature of the microwave destroy the nutrients in the milk?
Expert: The boxed or bagged milk sold on the market is pasteurized and ready to drink without further heating, and its nutritional value is well preserved.
If you are used to drinking warm milk, you can choose to heat it by boiling. Using a microwave is also an option, but it may destroy some vitamins like B2 in the milk. Additionally, whether boiling or using a microwave, it is sufficient to gently warm the milk. Heating it for too long or at too high a temperature will affect its nutritional components.
Question 4: Can milk be used as drinking water?
Reporter: Milk is rich in nutrients, but does that mean drinking more of it is always better for your health? Can milk be consumed as a substitute for water?
Expert: Milk cannot be used as drinking water. About 500 ml a day can meet the body's nutritional needs. Consuming too much milk in a day can easily lead to excessive intake of fatty acids, especially saturated fats. For children, adolescents, and the elderly, it is recommended to drink about 500 ml of milk per day (equivalent to two cartons or bags). For the elderly, if drinking 500 ml of milk, it is advisable to choose low-fat or skim milk to avoid excessive energy and saturated fatty acid intake, which otherwise increases the risk of chronic diseases. Obese individuals should preferably choose skim milk.
Question 5: To stay slim, should one drink skim milk?
Reporter: Many women believe that high fat is unhealthy, so to avoid gaining weight or to lose weight, should they drink skim milk?
Expert: Maintaining a slim figure and avoiding weight gain do not solely depend on food; they are also greatly related to balanced exercise. Consuming 250-500 ml of milk per day along with appropriate exercise can ensure adequate nutrient intake while maintaining health and a good figure.
Question 6: Is higher calcium content in milk always better?
Reporter: When buying milk, many consumers use the calcium content in the ingredients list as a reference factor and tend to choose milk with higher calcium content. Is a higher calcium content in milk actually better? What range is suitable?
Expert: "High calcium" is just a marketing concept used by businesses to promote products to consumers. Currently, the Chinese government has not established a standard for the calcium content of "high-calcium milk." Milk itself is already an extremely rich source of calcium, with about 100-130 mg of calcium per 100 ml. Adults need to intake 1000-1200 mg of calcium daily. Drinking 500 ml of milk, which is equivalent to two small cartons, provides about 600 mg of calcium. Combined with calcium from other foods, this can basically meet the calcium needs of an average person. Therefore, the significance of high-calcium milk is minimal.
Question 7: Can babies be fed yogurt?
Reporter: Yogurt contains probiotics that are beneficial to health. Can mothers feed some yogurt to their babies?
Expert: A baby's kidney function is not yet mature before the age of 2 and cannot handle the renal solute load from milk and yogurt. Feeding a baby yogurt or milk at this stage will increase the baby's kidney load. It is recommended to start feeding yogurt only after the baby turns 2. Also, yogurt should not be heated. After taking it out of the refrigerator, let it sit for half an hour to reach room temperature before giving it to the baby.