Psychology & Diet

Replacing cow’s milk with goat’s milk: what are the benefits?

Published

2 months ago

December 15, 2022

For many now, cow’s milk is completely out of the question. It’s hard to digest, high in allergens, and loaded with lactose that can wreak havoc on your GI system. Goat’s milk is a nutrient-dense, flavorful, gut-friendly, and much less inflammatory alternative to regular cow’s milk. For these reasons, many dairy-based diets, such as the paleo diet, low-carb diet, and ketosis diet, recommend goat’s milk.

Not only is it packed with the vitamins and minerals your body needs, but it’s also incredibly versatile. You can easily use goat milk to make healthy cheese, soap, smoothies, skin care products, desserts, and more. It’s a great way to add a simple, nutritious twist to your favorite time-tested recipes.

Summary Display

What is goat milk?

Goat milk is a type of milk produced by goats. It is rich in many essential nutrients and is a good source of vitamins and minerals like calcium, phosphorous, riboflavin, and many more. It is also rich in medium chain fatty acids. Medium chain fatty acids are a type of heart-healthy fat associated with a number of impressive health benefits.

Is goat milk a dairy product?

Like cow’s milk, goat’s milk is technically considered a type of dairy product because it is produced by a mammal. However, it is an excellent alternative to cow’s milk because it is easier to digest, less inflammatory, and lower in allergens than cow’s milk.

Goat Milk Nutrition Facts

Although not very popular in the Western world, goat’s milk is actually one of the most widely consumed dairy drinks in the rest of the world, and for good reason. It tastes great and is packed with nutrients.

One cup (about 244 grams) of goat’s milk contains approximately:

168 calories
10.9 grams of carbohydrates
8.7 grams of protein
10.1 grams of fat
327 milligrams of calcium (33% of the daily value)
271 milligrams of phosphorus (27% of the daily requirement)
0.3 milligrams of riboflavin (20% of daily intake)
498 milligrams of potassium (14% of daily intake)
483 International Units of Vitamin A (10% Daily Value)
34.2 milligrams of magnesium (9% of daily intake)
0.1 milligrams of thiamine (8% of the daily value)
0.8 milligrams of pantothenic acid (8% DV)
29.3 international units of vitamin D (7% of the daily value)
0.1 milligrams of vitamin B6 (6% of the daily value)
0.1 milligrams of copper (6% of the daily value)
3.4 micrograms of selenium (5% of daily intake)
3.2 milligrams of vitamin C (5% of the daily value).
In addition to the nutrients listed above, goat milk also contains a small amount of vitamin B12, niacin, and manganese.

Goat milk health benefits

1. Easier to digest

While the fat content of goat’s milk and cow’s milk is similar, the fat globules in goat’s milk are smaller. Therefore, it is easier for your body to digest. Once in the stomach, the proteins in goat’s milk form a softer curd than in cow’s milk. Only about 2% of goat’s milk curdles, compared to about 10% of cow’s milk. This helps your body digest it with less irritation than cow’s milk. Goat’s milk is also lower in lactose, or milk sugars, than cow’s milk. Since many people are lactose intolerant or have difficulty digesting the lactose in cow’s milk, studies show that goat’s milk may be a viable option.

2. Less allergens and less inflammation

Most people who are intolerant to cow’s milk are actually sensitive to one of the proteins it contains, A1 casein, and lack the ability to digest it. Also, cow’s milk is the number 1 allergy in children and can persist into adulthood. In fact, it contains more than 20 different allergens (including A1 casein) that can cause allergic reactions. Cow’s milk allergy symptoms are often confused with seasonal allergy symptoms. It is easy to understand why. Cow’s milk allergy symptoms can range from hives and runny nose to abdominal cramps and colic in babies. A1 casein is highly inflammatory for some people and can contribute to gastrointestinal problems such as irritable bowel syndrome, Crohn’s disease, leaky gut, and colitis. It can also play a role in a number of less obvious problems, including acne, autoimmune diseases, and skin conditions like eczema.

In contrast, milk containing mostly or exclusively A2 casein does not produce any of these inflammatory effects. Goat milk contains only A2 casein. This makes it, in terms of protein, the closest milk to human breast milk. In fact, one study suggests that goat’s milk, when used as the first protein after nursing, is less allergenic to infants than cow’s milk.

3. High Calcium Content

While cow’s milk is often touted as one of the top foods high in calcium, there’s no need to worry about a lack of calcium when switching to goat’s milk. In fact, it is even richer in this mineral. Goat’s milk contains about 33% of the recommended daily value in a cup, compared to 28% for cow’s milk. Calcium is essential for many aspects of health. It is especially important when it comes to bone health. In fact, more than 99% of the calcium in your body is found in your bones and teeth. Helps build bone mass and gives tissues their strength to maximize bone strength.

4. Helps lower cholesterol levels

One of the main benefits of goat milk for men and women is its beneficial effect on heart health. This is because goat’s milk contains high levels of medium chain fatty acids. In fact, it contains around 30-35% medium chain fatty acids, compared to 15-20% in cow’s milk. Instead of being stored as body fat, these fatty acids provide a boost of energy and help lower cholesterol. Goat milk also helps raise “good” cholesterol levels while lowering the bad. In fact, it has healing properties similar to olive oil and is recommended to control high cholesterol.

5. Radiant skin

The fatty acids and triglycerides found in goat milk not only keep your insides running smoothly, but also help you look great on the outside. Its moisturizing qualities help keep skin baby-soft. Goat milk also contains high levels of vitamin A. Studies indicate that vitamin A can improve complexion, fight acne, and improve overall skin health. Also, the lactic acid present in goat milk helps remove dead cells from the body and promotes smoothness and thickness of the skin. Since goat’s milk has a similar pH to humans, it absorbs through the skin with less irritation and helps keep bacteria at bay. For this reason, many people often add goat milk lotion and goat milk soap to their natural skin care routine.

6. Improves nutrient absorption

Although goat’s milk and cow’s milk rank similarly when it comes to mineral content, goat’s milk could be the winner. In fact, early studies showed that nutrients such as iron, calcium, magnesium, and phosphorous are more easily digested and utilized in goat’s milk than in cow’s milk. Due to the bioavailability of these minerals, goat milk also shows promise for the treatment of nutritional deficiencies such as anemia and bone demineralization. In addition, it can help remedy the very common iron and magnesium deficiencies. In fact, some researchers suggest that goat’s milk should be consumed regularly by people with malabsorption problems, anemia, osteoporosis, or prolonged treatment with iron supplements. Regular consumption of goat’s milk improves the body’s ability to use iron. It also stimulates the regeneration of hemoglobin. All these elements make goat’s milk a safe and natural way to treat osteoporosis and combat anemia.

So, goat’s milk or cow’s milk?

The biggest difference between goat’s milk and cow’s milk is in digestibility. Goat milk is easier to digest. Therefore, it is an excellent option for people who suffer from gastrointestinal problems. Goat’s milk is also better tolerated by people with lactose problems and doesn’t cause inflammation like cow’s milk can. It is also an excellent option for children who have passed the lactation stage. Why ? Contains fewer allergens than cow’s milk.

However, since it is not as common, goat’s milk can be significantly more expensive than cow’s milk. Also, raw goat’s milk, which is best for you, can be hard to find outside of health food stores and farmers’ markets. Their taste and smell may not appeal to everyone, especially those raised on cow’s milk.

 * HealthKey strives to convey health knowledge in a language accessible to all.  In NO EVENT can the information provided replace the opinion of a health professional. 

Psychology & Diet

Eliminate These 9 Foods From Your Diet And You’ll See The Difference

Published

2 hours ago

February 7, 2023

Coralie Alves

Living with oily skin can be an uphill battle: your face glows after minimal activity, you’re constantly absorbing oil throughout the day, and breakouts take away your confidence in your skin. . But did you know that the foods you include in your diet can actually exacerbate these problems?

In this article, we are going to cover nine different types of foods to avoid when you have oily skin to keep it healthy and balanced. Eating according to the needs of your skin is not as complicated as it seems: you just need to know what works and what doesn’t! Read on to find out which foods cause excess oil on your skin and how avoiding them could help you achieve better results.

Trans fat:

Trans fats are created when vegetable oils are hydrogenated, making these oils much stronger and giving them a longer shelf life. Unfortunately, the consumption of trans fats can have a negative effect on skin health. This is because trans fats can exacerbate existing oily skin issues, leading to increased breakouts and blemishes. It is best to avoid trans fats like those found in processed snack foods, fried foods, and margarines.

Fast food :

Fast foods are notorious for their high sodium, fat, and calorie content, which can harm the health of everyone, but especially those with oily skin. Since sodium is known to cause fluid retention, it’s best to avoid greasy fast foods like French fries and hamburgers, as they can make symptoms worse. Furthermore, fast foods often contain trans fatty acids, which should also be avoided due to their negative effects on the condition of the skin.

Refined sugars:

Eating too much sweets or foods that contain refined sugars, such as sweets or cakes, can have a negative impact on your overall health, including your skin! These sugary foods contain unhealthy ingredients that are quickly metabolized by the body and can cause increased sebum production, leading to even more blemishes than before! It is best to limit your intake of refined sugar or replace it with healthier options like fruit or honey.

Dairy products :

Although dairy products are an excellent source of calcium and protein for many people, they are unfortunately not a good choice for those who struggle with oily skin, as they tend to make the problem worse! Dairy products contain hormones that can increase sebum (ie oil) production, which has the effect of clogging pores and causing breakouts. Therefore, it is important to limit the consumption of dairy products if you want to have clearer skin!

The alcohol :

Although drinking alcohol may seem like a great way to wind down after work or on the weekends, it’s important to note that drinking it can have a negative impact on any skin problem you may have, including oily skin! ! Alcohol acts as a diuretic, stripping natural oils from the skin’s surface, dehydrating the skin and creating even more unwanted oil. So if you have oily skin, it might be in your best interest (and your skin!) to limit the amount of alcohol you consume during the week.

Processed meats:

Processed meats include any type of meat that has been cured or smoked (think bacon or sausage), as well as deli meats like ham or salami. These vegetables contain elevated levels of saturated fats that may contribute to the inflammation of imperfections caused by excessive oil production for the dry glands – which means that this type of food does not contain consommé qu’avec modération, voire Not at all !

Coffee/Caffeinated Beverages:

Consuming caffeinated beverages, especially coffee, can lead to dehydration due to its diuretic properties, which means there will be less moisture on the outer layer of our skin, increasing the chances of developing acne-prone areas. If you’re craving caffeine throughout the day, try replacing coffee with green tea. This healthier option contains less caffeine and provides enough energy without the risk of exacerbating existing problems!

Spices and marinades:

Spices like garlic powder, onion powder, paprika, cayenne pepper, oregano, etc. They are all known for their ability to add flavor when cooking, but they can also cause irritation if overused! Excessive use can lead to overproduction of oil by our sebaceous glands, increasing the risk of pimples! Therefore, if you have oily skin, avoid marinades that contain these spices as much as possible.

Salty snacks:

Consuming salty snacks like chips, pretzels, crackers, popcorn, etc., can also have an adverse effect on oily complexions due to their high sodium content! Sodium makes oily skin look shinier than normal. Also, too much salt can irritate delicate facial tissues and cause unwanted breakouts.

 * HealthKey strives to convey health knowledge in a language accessible to all.  In NO EVENT can the information provided replace the opinion of a health professional. 

Acne healthy food excess sebum nutrition oily skin

Psychology & Diet

10 foods excluded from weight loss diets despite their immense benefits!

Published

21 hours ago

February 6, 2023

Coralie Alves

Are you trying to stay in shape, but don’t want to give up all your favorite foods? Take a break: everything you love doesn’t have to be a disaster for your diet! There are plenty of nutritious snacks, meals, and drinks to help you meet your health goals without sacrificing taste. But first, let’s take a look at the 10 Seemingly Unhealthy (But Actually Healthy) Foods on the No-Food List by Mistake when Looking at Your Figure. From savory salmon quiches to tropical smoothies, these time-tested recipes will show you how easy it is to indulge without tipping the scales. So get ready to taste delicious dishes that will not make you feel guilty!

Lawyer:

Although they are full of healthy monounsaturated fats, vitamins, and minerals, avocados may still be off-limits on some weight-loss diets due to their high caloric content. That being said, they are an excellent source of dietary fiber and help promote heart health and reduce the risk of stroke. The key is to control your portion sizes when including avocados in your diet.

Walnuts:

Although they contain healthy unsaturated fats that provide essential fatty acids, nuts are also high in calories, which may lead many people to avoid them when trying to lose weight. However, a handful of nuts every day can help you feel full longer and reduce cravings for junk food or sugary snacks. Also, studies have shown that people who eat more nuts tend to weigh less than those who eat nothing.

Whole grain bread:

While white bread should be avoided due to its lack of nutritional value and unhealthy ingredients like high fructose corn syrup. Whole wheat bread has many benefits, including providing energy and fiber to help keep you full longer throughout the day. Whole grains are also known to reduce the risk of obesity and type 2 diabetes if eaten regularly.

Legumes:

Legumes are an excellent source of protein, fiber, vitamins and minerals that increase satiety while helping to maintain a healthy weight over time. However, some slimming diets may advise against its consumption due to its higher carbohydrate content. That being said, studies show that eating more legumes can lower cholesterol levels and improve blood sugar control in people with diabetes.

The cheese :

Cheese is an excellent source of calcium which helps build strong bones. On the downside, it can be problematic for people on a weight-loss diet due to its high fat content (especially the whole-grain varieties). Low-fat cheeses, such as ricotta or mozzarella, are much better options because they contain fewer calories and less fat than other types of cheese. All while maintaining the same amount of calcium per serving as their higher-fat counterparts. Plus, they’re just as good!

Eggs:

Although eggs are often off-limits on low-calorie diets due to their relatively high cholesterol content. Research suggests that eating them regularly may reduce the risk of heart disease by increasing HDL (good cholesterol) levels and lowering LDL (bad cholesterol) levels. What makes them beneficial despite the calories they contain.

Dark chocolate:

You don’t need to avoid all sugary treats when trying to lose weight. Dark chocolate contains polyphenols that act as antioxidants and help lower bad cholesterol levels in the body, all without sacrificing taste! Just keep in mind that anything less than 70% cocoa tends to have a higher concentration of sugar, so moderation is key when adding it to your diet.

Popcorn:

Unsalted popcorn is a great between-meal snack option due to its low calorie content. It is true that some diets may take a dim view of it, as it is generally considered unhealthy. – largely thanks to its association with cinemas where it gets drenched in salt and butter! But homemade versions with minimal seasoning can provide a big fiber boost without having too much of an impact on the daily calorie intake goals set by dieters trying to lose weight in a healthy way without starving all day.

Bananas:

Surprisingly, bananas are one of the most misunderstood foods, with many believing that eating them regularly can lead to weight gain. This misunderstanding has led to it being unfairly banned from many diets, despite its many benefits. Bananas are very versatile and are an excellent source of dietary fiber and several vitamins and minerals, making them a great overall health food.

Plus, bananas are a naturally low-fat, low-calorie snack that can be used as an ideal energy boost on active days. Ultimately, this amazing fruit should always be in your pantry, no matter what type of diet you follow; not only is it delicious, but it offers several key health benefits that everyone should take advantage of.

Dad :

Many diets incorrectly suggest that potatoes should not be eaten due to their high carbohydrate and calorie content. In fact, potatoes are packed with vitamins and minerals, including C, B6, and iron. They can also help support healthy digestion, as they contain prebiotic fibers that increase the good bacteria in our gut. Potatoes are also a great snack option when eaten in moderation and with little added fat, such as butter or olive oil. This shows that it is not because a product contains carbohydrates that it is bad for your health!

 * HealthKey strives to convey health knowledge in a language accessible to all.  In NO EVENT can the information provided replace the opinion of a health professional. 

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Psychology & Diet

How much sparkling water should not be exceeded per day?

Published

2 days ago

February 5, 2023

Coralie Alves

However, it should be consumed in moderation. In fact, despite the many properties of sparkling water, each person’s metabolism and needs are different.

It should be noted that the hydration capacity of carbonated water is the same as that of natural water, so there is no difference in this regard. There is also no difference in thirst-quenching power: the greater thirst-quenching effect many people experience from drinking carbonated water is simply because the bubbles it contains stimulate the taste receptors on the palate, thus giving a greater sensation of freshness in the mouth. the palate. the mouth, which is however temporary.

It is also true that sparkling water does not provide calories, but it cannot be used as a substitute for mineral water. The ideal is to combine the two, because the consumption of sparkling water is not recommended for everyone.

Recommendations for drinking sparkling water

It is not recommended to drink more than two glasses of sparkling water during meals, as long as it is supplemented with plain water. The bubbles can cause dilation of the gastric walls, leading to bloating, aerophagia, and bloating: “it is therefore strongly discouraged for people suffering from such disorders.”

Pay attention to the sodium content, as some types of sparkling water have levels that are not recommended. If a sparkling water contains between 20 and 100 milligrams per liter, people with high blood pressure or edema, including pregnant women, should drink this water in moderation.

Fill a glass with sparkling water — Photo credit: Freepik

Properties of carbonated water

More and more people are enjoying the incredible benefits of sparkling water. Take note, some of them are:

It hydrates and the carbon dioxide it contains is then expelled by your own body.
It contains the same nutrients as natural mineral water: calcium, potassium and magnesium. But sparkling water also contains sodium, as we have explained, so you have to be careful with its consumption.
The calories in sparkling water are zero.
The gas present in this drink has a satiating effect on our body, making it ideal for controlling hunger in people who are on a diet.
Sparkling water facilitates heavy digestions, helping to stimulate the correct secretion of gastric juices.
Another property of sparkling water is that it sensitizes the taste buds, thus enhancing the flavor of food.

Does sparkling water make you fat?

Many people believe that sparkling water can cause weight gain, even though it contains no sugar, calories, or flavorings. However, the truth is that carbonated water does not have a direct link to weight gain. This is true as long as you know that your sparkling water does not contain settling agents or flavor enhancers. Carbonated water may contain natural acid, sodium, sweeteners, flavorings, and other additives. These hidden calories and excess sodium can make you fat in the long run. That’s why you need to pay close attention to labels and know what you’re buying like sparkling water.

In conclusion, regardless of its organoleptic characteristics, what one may or may not like, depending on who drinks carbonated water. In other words, carbonated water should never completely replace plain water, which should always be the first choice, especially when more fluids need to be consumed, for example during the summer season, when the risk of dehydration is higher. »

 * HealthKey strives to convey health knowledge in a language accessible to all.  In NO EVENT can the information provided replace the opinion of a health professional. 