A few simple facts about milk

For most of us, milk is a part of our daily diet. From milk in our coffee and cereal to a glass of milk with cookies, it's a mainstay in many homes in North America. Here are a few facts about milk:

• The milk sold in North American markets is fortified with vitamin D; it is also processed to accommodate preferences and nutritional needs as well as improve its keeping qualities.
• Homo­genized milk is pressure-treated to break up the fat globules and disperse them evenly.
• Claims made for the superiority of raw milk should not be trusted.
• Disease-causing organisms often find their way into unpasteurized milk because of contamination from the cow, its human handlers, or from the milking and processing equipment.
• In the pasteurization process, milk is heated hot enough and long enough to kill most microorganisms without compromising the taste or the nutritional content of the milk.
• The sale of unpasteurized milk is illegal in North America and health regulatory bodies urge ­pregnant women, and people with weakened immune systems, to avoid raw-milk cheese.

• When buying milk, pay attention to the date on the carton, which indicates the last day on which the milk can be sold. Look for milk dated several days in the future.
• Even pasteurized milk contains bacteria and will quickly spoil unless refrigerated. Putting milk in the microwave oven for 60 to 90 seconds before refrigerating extends its shelf life another four or five days.
• Place milk towards the back of the refrigerator, where it is colder, rather than on the door. A temperature just above freezing is ideal; however, milk should not be frozen.
• Milk is very sensitive to light, which rapidly breaks down the riboflavin and causes unpleasant changes in taste. Cardboard containers preserve their content better than clear plastic or glass bottles; milk stored in bottles should be kept in the dark.

• Although it has a more pungent taste than cow's milk, goat's milk is a pleasant alternative to soy- or rice-based milk substitutes.
• It is similar in composition to cow's milk, but its fat is much more easily digested.
• Goat's milk may or may not contain vitamin D, so read the label carefully. Goat's milk is no better tolerated by people with lactose intolerance or milk allergies than cow's milk.

• Made from white milk with added sugar and cocoa powder, most store-bought brands of chocolate milk contain about one percent fat.
• The amount of sugar in chocolate milk is about the same as is contained in unsweetened orange juice.

• There is an ongoing rancorous debate among health professionals regarding the most popular source of dietary calcium — milk and other dairy products — and how much we should consume.
• There are those who believe that the currently recommended three to four servings of dairy per day will help prevent osteoporosis. Others believe that our need for dairy foods is greatly overstated and that too much dairy may actually cause harm.
• What is clear is that an adequate intake of dietary calcium is necessary to reduce the risk of osteoporosis, and milk is a convenient source.
• Milk is a good source of protein and is fortified with vitamin D. Also, consumption of calcium in dairy products has been shown to have benefits beyond the health of your bones. It may lower the risk of high blood pressure as well as colon cancer. You can reap most of the benefits by drinking just one glass of milk per day.

Benefits

• An excellent source of calcium.
• A good source of vitamins A, B12, and D, riboflavin, phosphorus, zinc, and magnesium.
• Low-fat dairy products are low in cholesterol and high in protein.

Drawbacks

• Whole milk and cream contain saturated fat.
• Some people cannot digest milk sugar.
• Milk protein can trigger allergic reactions in susceptible people.

There you have it -- just about everything you need to know about your favourite dairy beverage.