Consuming a glass of 1 percent milk with a meal or simply enjoying a cold glass for a snack can add a variety of nutrients to your diet. You can also use milk as a recovery drink after a hard workout, as it contains carbohydrates and protein, which your body needs to replenish when recovering from strenuous exercise.
Carbohydrates and Lactose
One serving of 1 percent milk contains 110 calories. Although most people do not think of milk as a carbohydrate-rich food, close to half of the 110 calories come from carbohydrates. All of these carbohydrates come from lactose, a form of sugar found in dairy products. Lactose is not a simple sugar so it must be broken down into two simpler sugars, glucose and galactose, before your body can use it for energy. However, some people do not have the enzyme lactase, which facilitates this breakdown. These people have what is called "lactose intolerance" and must avoid dairy products or consume them with lactase tablets to assist in the breakdown of the lactose.
Protein
Although many of the calories come from carbohydrates, 1 percent milk does provide a significant amount of protein. One cup contains 8 g, which supplies 17 percent of the daily value for women and 14 percent for men. Milk provides all nine of the essential amino acids, which are those not made by your body. Therefore, it is considered a complete protein.
Fat
One percent milk contains a small amount of fat. One cup contains 2.5 g, 1.5 of which are saturated fat. The Dietary Guidelines for Americans recommends adults consume 20 to 35 percent of their calories from fat, which is 400 to 700 calories if you consume a total of 2,000 calories per day. The 2.5 g in one cup of 1 percent milk supplies only 22.5 calories. One cup of 1 percent milk also contains 10 mg of cholesterol, which is 3 percent of the maximum amount recommended per day.
Calcium and Phosphorus
One cup of 1 percent milk provides 30 percent of the daily value for calcium, which helps you build strong bones and teeth. One percent milk is high in phosphorus as well, which also assists with the formation of bones and teeth. One cup supplies 33 percent of the daily value for this mineral.
B Vitamins
One percent milk contains a large amount of two B vitamins: riboflavin and B-12. One cup supplies 35 percent of the daily value for riboflavin, which helps you make antibodies to fight infections. Riboflavin also helps you metabolize carbohydrates, fat and protein. One cup of 1 percent milk provides 48 percent of the daily value for B-12. B-12 is important in the prevention of anemia because it helps you make red blood cells and use iron.
Vitamins A and D
If 1 percent milk is not fortified with vitamins A and D, it contains very little of these two vitamins. One cup provides no vitamin D and less than 5 percent of vitamin A. However, these vitamins are often added to milk. One cup of 1 percent milk with added A and D provides 16 percent of the daily value for vitamin A and 19 percent for vitamin D.
References
- Dietary Guidelines for Americans 2010: Balancing Calories to Manage Weight
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
- USDA Nutrient Data Laboratory: Low Fat Milk, without A and D
- USDA Nutrient Data Laboratory: Low Fat Milk, with A and D added
- LIVESTRONG.COM MyPlate 1 percent milk
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