Milk: the ally for combating overweight and obesity

Milk: the ally for combating overweight and obesity

Milk does not have a high fat content, but it is rich in nutrients necessary for our body and, if consumed correctly, it helps to fight overweight. Find out why and how to include it in your diet

In recent years, due to incomplete information and some changes in lifestyles, some of the "traditional" eating habits have changed, leading to a reduction in the consumption of milk and its derivatives.

An example for all is given by the information relating to the fat content in milk, which in the opinion of some would be high. In fact, the milk-based breakfast is not only nutritious and helps to create a sense of satiety, but it is also rich in nutrients necessary for the proper development of the body. The biggest myth to dispel concerns the strong presence of fat in milk. Let's see why.

How much fat does milk contain?

The fat content in milk is relatively low: 100 grams of whole cow's milk contains 3.6 grams of fat, some of which have a positive role for our body. We are talking, for example, of short-chain fatty acids, conjugated isomers of linoleic acid and even odd-chain fatty acids. But milk also contains another important element that is fundamental for our well-being: calcium, which makes bones and teeth stronger and healthier, helps speed up metabolism and helps fight overweight and obesity. Calcium has numerous benefits.

The role of calcium: it accelerates metabolism and more

As we have said, milk is a rich source of calcium, an essential mineral that must be taken daily thanks to the diet and is crucial at every stage of life. In fact, it promotes the proper development of teeth and bones, as well as allowing and promoting the contraction of muscles, blood coagulation, the conduction of nerve impulses and so on.

Taking an adequate amount of calcium has positive repercussions on bone mass in developmental age, because it allows you to maximize the peak mass, while in adults it preserves it and finally, in old age, it allows you to minimize the loss of volume.

Milk proteins can also contribute by stimulating thermogenesis, increasing the sense of satiety and preserving or increasing lean mass.

For these reasons, the recommendations of the WHO (World Health Organization) and the Guidelines for a Healthy Diet (Crea, 2018) suggest the consumption of milk.

Milk: that's why it's best to have it for breakfast

Finally, let's not forget that milk makes us feel more full, especially if it is consumed for breakfast. It offers us the adequate energy to face the day positively. The benefits of milk on satiety are confirmed by the long-term effects on body composition, in the context of low-calorie diets associated with physical exercise and on cardio-metabolic risk.

The benefits of milk for your children and how to consume it as part of a balanced and varied diet are the themes of the School Milk Program, the food education campaign aimed at Italian primary school pupils, funded by the European Union and implemented by the Ministry of Agricultural, Food and Forestry Policies.

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