Nonfat milk contains many essential vitamins, minerals and protein that makes it a better beverage choice than soda or "energy" drinks. Not only is it healthier, nonfat milk is also more economic.
Lactose
The main source of carbohydrates in milk is lactose, which is a disaccharide made up of two simple sugars: glucose and galactose. Since many adults lose the bacteria that digest lactose in the large intestines, they can experience bloating, flatulence and belly cramps.
Protein and Fat
Twelve oz. of nonfat milk contains about 12 g of protein (casein). Although this is ideal for those at risk with heart disease or obesity, the lack of fat prevents the transport and absorption of fat-soluble vitamins (A, D, E, K).
Vitamins
Vitamins A and D are the major fat-soluble vitamins in nonfat milk. Since fat is needed for transport and absorption of these vitamins, you should consume other foods that have some fat (preferably unsaturated) such as nuts and seeds. Other vitamins in milk include thiamin, riboflavin and B12.
Minerals
Nonfat milk is an excellent source of calcium but poor in iron, potassium and magnesium. It makes a great complement to whole-grain cereals that lack in calcium.
Warning
Overconsumption of milk can cause high calcium levels in blood that can cause kidney stones. Also, a study in China by Dr. T. Collin Campbell of Cornell University showed that too much casein promotes cancer-cell growth.
References
- "Perspectives in Nutrition"; Gordon Wardlaw and Margaret Kessel; 2002
- "The Calorie King Calorie, Fat and Carbohydrate Counter 2009"; Alan Borushek; 2009
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