For decades we have been used to drinking cow’s milk, it is the most consumed, the most common, the one that is most used in recipes and it is even the one that is always recommended. Starting from the basis that the human being is the only living being that drinks milk in adulthood and that it is not extremely necessary for health, as numerous scientific studies point out, it continues to be part of a healthy diet, and goat’s milk has a lot to contribute, despite being unfairly shadowed.
Drinking milk is quite common, especially when we are children, then it seems that there is a kind of break between the ages of 12 and 16. The important thing is not to drink cow’s milk, but quality dairy products such as yogurt and cheese in adulthood. Dairy products have calcium and vitamin D, which is essential for the proper functioning of the body and our health in general, but there is not only calcium in cow’s milk, cheese, cream, etc., but this mineral also appears in products of origin vegetable and in other animal milks such as goat’s milk.
A very undervalued milk, but that today we will know in detail, from its nutritional values, the maximum amount, how to use it in our diet, the benefits and, most importantly, the adverse effects or, in other words, who should not consume it.
Nutritional values
Goat’s milk plays an important role in feeding thousands of towns and cities around the world. In addition, this food has unique nutritional properties that provide very important benefits for human health.
The calculations are made based on 100 grams of goat’s milk. We have 87% water, only 69 kilocalories, 3.60 grams of protein, 4.15 grams of fat, no fiber, 4.14 grams of sugar and 11 mg of cholesterol.
On the other hand, we also have vitamins and minerals that are key to the functioning of our body and others that are very necessary for our health to remain good. Goat milk has vitamins A, B (B2 and B3), C and D. The minerals are iron, phosphorus, magnesium, calcium (with 134 mg), potassium (with 204 mg), sodium and zinc.
Maximum amount and how to take it
As we can see, goat’s milk is very rich in nutrients, but that is not why we should take it daily or in large quantities. According to the Spanish Society of Community Nutrition, we should drink between 2 and 4 milk products a day, which is not the same as drinking between 2 and 4 glasses of milk a day.
This same body emphasizes choosing low-fat dairy products and maintaining healthy lifestyle habits, since the abuse of dairy products makes us gain weight and we can develop cardiovascular diseases.
Each glass of milk, or goat’s milk, measures between 200 and 250 ml, so a maximum of 2 is put a day in growing age and in people over 65 years of age , and the rest that are light dairy, such as portions cheese or Greek yogurt with fruit, for example.
To incorporate goat’s milk into our diet, we can either buy good quality milk, or opt for yogurts that are made with at least 80% goat milk. We can also make desserts such as flans with goat milk; fried goat’s milk with muscatel; mushroom and aubergine croquettes with goat milk; goat milk rice; oatmeal, banana and goat milk pancakes; etc.
Profits
Goat’s milk has a series of benefits that should be known to give it the opportunity it deserves. When we get to know them, we will understand why it is so necessary and why we must integrate it into our diet at least 3 times a week, whether in milk, yogurt or other dairy products made with goat milk.
Suitable for lactose intolerant
Goat’s milk does have lactose, yes, but in a much smaller proportion than cow’s milk. This is why it can be more digestible for the intolerant. Even so, it is not 100% safe and in case of allergy to dairy products, it is best to consult a specialist, since goat milk is low in casein A1 protein, but even so it can give some type of reaction.
Eliminates heartburn
It is always said that, in the face of heartburn (after a very copious or spicy meal), it is best to drink a glass of milk or a good quality mild dairy product. Regarding this type of milk, it has a somewhat alkaline pH compared to cow’s milk. This means that those who suffer from heartburn can drink goat’s milk, as it will stabilize the acidity levels in our stomach , allowing us to consume dairy products in a healthy way and without fear of consequences.
easy digestion
We are talking about milk, yes, but goat milk has a lighter type of fat compared to cow’s milk, and that is because the fatty acids are short-chain . Consequently, digestion is facilitated and the body feels better, being able to carry out the entire digestion process.
Goat’s milk is very similar to human milk, which is why our body accepts it so well, but it is not a good idea to give it to babies, unless a specialist sees fit.
Perfect for our skin
By drinking goat milk, given its good nutritional levels , not only our interior benefits, but also the exterior. Our skin will present a better state of health, it will be firmer, hydrated, soft, smooth, etc.
Goat cheese is a very good dairy product that we can add to our daily diet to favor our physical appearance. Nor should we be obsessed, or believe that our appearance will rejuvenate immediately, since the skin depends on many factors such as sun exposure, stress, genetics, diet, if we drink a lot of water, etc.
Contraindications
Goat milk seems absolutely perfect, but it has some small contraindications, although they are actually notes. For example, if we have cholesterol problems , this dairy product, despite having only 11 mg of cholesterol per 100 grams, is better avoided.
If we are allergic to milk, it is best to consult a specialist doctor if we can consume it or not. It is very low in lactose and casein, but it could still cause some kind of reaction, especially in young children who have not tried it yet.
