Raw versus Pasteurized Milk
Milk contains essential nutrients such as protein, carbohydrates, fat, water, B-vitamins, Calcium, Vitamin A, Vitamin D, and phosphorus. Milk is consider one of the most nutritious drinks in the world and is know for reducing risk of osteoporosis. “The majority of cross-sectional and prospective studies indicate a beneficial relationship between the consumption of milk and/or calcium and body weight and body composition in children and adolescents (Spence, Cifelli, miller, 2011).” Better body composition is ideal for athletes looking to get stronger.
“Raw milk from a cow must be pasteurized to be safe. Pasteurization destroys all disease-producing organisms that may be present, making milk safe to drink.” From the USDA Website
Raw 🆚 Pasteurized Milk have No Significant Difference in:
✅Nutrients
✅Minerals
✅Fats
✅Allergens
✅Lactose Intolerance
Raw Milk Does have Increased:
🚫Disease Producing Organisms
Fact and Myth
Myth: Pasteurized milk has less nutrients.
Fact: There are no significant difference in vitamins, carbs, minerals, or fats (Bezie, 2019). “The fat, fat-soluble vitamins, carbohydrates and minerals’ of milk are essentially unaffected by heat treatment” (Bezie, 2019).
Myth: Pasteurizing milk reduces fatty acids.
Fact: Multiple studies have show no significant difference in reduced fatty acids (Pestana, et al., 2015), (Tunick & Hekken, 2017).
Myth: Raw milk protects against allergies.
Fact: A National Library of Medicine study found that the two milks had similar allergic reactions (Host & Samuelsson, 1988).
Myth: Raw milk is better for people with lactose intolerance.
Fact: Raw and pasteurized milk contain similar amounts of lactose. Raw milk also contains the lactase-producing bacteria Lactobacillus which is destroyed during pasteurization (Quigley, et al., 2013).
All foods fit but be mindful of your choices! Healthy food = a healthy body! To improve your relationship with food check out the simple tips in our Gentle Nutrition blog!
In good health, faith, and fitness
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Wendi A. Irlbeck, MS, RDN, LD, CISSN
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The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Dallas, Texas where we serve the greater Brentwood, Franklin, and Green Hills communities.
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