Milk and its nutritive value

Milk and its nutritive value

Is milk a complete source of nutrition? The answer is yes. Milk is a complete source of calcium, carbs, fat, protein, and other vitamins and minerals, which are used to build muscles and gain healthy weight. Different milk varieties contain different fat and carbs percentages (Some contain 8 to 9% fat with 12-15 carbs in 1 cup (240 ml) while others contain 2 to 5% fat with 10 to 12 carbs in 1 cup (240 ml)). Milk is always used as a complete growth drink, as it contains all 9 nutrients that are essential for muscle gain and strength. That’s why bodybuilders, infants, children, and people who want to gain weight and stay healthy get recommended to drink milk.  

What is lactose? Lactose is a sugar found in milk and other dairy products such as yogurt or ice cream. Our body produces an enzyme called lactase to digest lactose. Lactase breaks down the lactose in simpler sugar forms of glucose and galactose which is absorbed into the bloodstream and turned into energy. It is also known as milk sugar.  

However, if the body doesn’t produce enough lactase to digest lactose, then it leads to lactose intolerance, in which the body is not able to digest lactose which causes several side effects such as diarrhea, vomiting, bloating, or gas. This condition happens to several people and with treatment, they can digest lactose.  

Types of milk 

Milk comes from female mammals such as cows, sheep, goats, or plants and nuts. There are many varieties of milk. While most of us consume cow’s milk, there is a variety of options to choose from. There is a difference between the tone, taste, and nutritional value that is different for every type of milk. Some types of milk don’t contain lactose, fat, and calories while some have it. As we consume mostly cow’s milk, so here are the types:  

  • Whole milk: It is also known as regular milk which comes directly out of the cow. This is pasteurized and homogenized. It is also thick and creamy.  
  • 2% milk: It is also known as reduced-fat milk. This type of milk only contains 2% of fat out of the total weight of the milk. It is thinner than whole milk and has a milder flavor.  
  • Low-fat milk: This type of milk is also like 2% milk, as it contains only 1% percent fat. This milk is thinner and has a white opaque shade.  
  • Organic milk: Those cows that don’t give any antibiotics or supplemental hormones and are raised only by using organic fertilizers and pesticides that produce milk are known as organic milk. Those cows must also get 30% of their diet from the pasture to qualify as organic. 
  • Skimmed milk: This type of milk has zero fat. This is the thinner type of milk out of all types of milk. It often has a high-water consistency and some added milk powder to enhance its taste. 
  • Raw milk: this is an unpasteurized form of milk, which means this milk isn’t heated up for decontamination to make sure it’s safe for drinking.  
  • Lactose-free milk: As the name implies, this milk does not contain lactose. They remove lactose by adding lactase enzyme that breaks down lactose in regular milk while keeping its attributes such as flavor or texture.  
  • Flavored milk: Kids love this type of milk, as it contains sugar and natural and artificial flavorings which make it tastier and likable. Chocolate and strawberry are some of the most popular flavors in flavored milk.  
  • Full cream milk: This type of milk contains the highest fat content of regular cow’s milk. It is very creamy in taste and texture and is often added to coffee.  
  • Buttermilk: It is a fermented type of milk that is produced by adding a bacteria culture to sweet, pasteurized milk to make a thick, tangy, or acidic milk that you can drink straight or use to make recipes (such as buttermilk biscuits). 

Milk for muscle strength and weight gain 

Milk is a great source of calories, proteins, and other nutrients which allows you to build muscle while gaining healthy weight. That’s why it is a diet choice for athletes and bodybuilders who need or want to gain muscle as well as gain weight.  

Weight gain always happens when you consume more calories than you burn. And these extra calories you should get from the milk, without the loss of nutrients. All types of cow’s milk except skim milk contain saturated fat.  

There’s a debate, some studies say this saturated fat is bad for your heart while on the other hand, some studies suggest it reduces cholesterol levels and reduces the risk of heart disease. So, it is still debatable whether the fat in cow’s milk is good or not, but besides that, it is a useful source of muscle gain without losing nutritional value. 

You also gain weight when you build muscles. As milk contains whey and casein proteins which help to build lean mass instead of fat, it’s good for developing a healthy body. This mass gain happens together with increased bone strength as calcium makes them stronger. Some studies also show that resistance training combined with milk consumption also increases muscle mass.  

So, milk is an excellent choice for people who want to build muscle mass and gain some weight.  

Drinking milk and gaining weight is relatable but not in a bad way. Milk is the best choice for people who want to gain a healthy weight while building muscles. Milk contains all the necessary nutrients you need to keep you healthy. You can consume it every day. However, people with lactose intolerance or allergies to milk should avoid it to prevent uncomfortable conditions.  

Want to learn more about the benefits of dairy? Call us on 718-DORAL-55 or 13473845690 to get a consultation, or walk in for an appointment at 1797 Pitkin Avenue, Brooklyn, New York 11212. Doral Health & Wellness is easily accessible by bus, taxi, or subway. You can also visit our website to book an appointment online at or contact us at if you have any queries. 

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