(Acidophilus milk, buttermilk, kefir, kumiss, sour cream, yogurt)
See also Milk (fresh).
Milk Cultured Nutritional Profile
• Energy value (calories per serving): Moderate
• Protein: High
• Fat: Low to high
• Saturated fat: Low to high
• Cholesterol: Low to high
• Carbohydrates: Moderate
• Fiber: None
• Sodium: Moderate
• Major vitamin contribution: Vitamin A, vitamin D, B vitamins
• Major mineral contribution: Calcium
How Many Nutrients in This Food
• Cultured milks are dairy products whose lactose (milk sugar) has been digested by specialized microorganisms that produce lactic acid, which thickens the milk.
• Acidophilus milk is pasteurized, whole milk cultured with Lactobacillus acidophilus. If you add yeast cells to acidophilus milk, the yeasts will ferment the milk, producing two low-alcohol beverages: kefir or kumiss.
• Cultured buttermilk is pasteurized low-fat or skim milk cultured with Streptococcus lactis. Sour cream is made either by culturing pasteurized sweet cream with lactic-acid bacteria or by curdling the cream with vinegar.
• Yogurt is milk cultured with Lactobacilli bulgaricus and Streptococcus thermophilus. Some yogurt also contains Lactobacillus acidophilus. Like meat, fish, poultry, and eggs, cultured milk are a good source of high-quality proteins with sufficient amounts of all the essential amino acids.
• The primary protein in cultured milk is casein in the milk solids; the whey contains lactalbumin and lactoglobulin. About half the calories in cultured whole milks come from milk fat, a highly saturated fat. Cultured milk made from whole fresh milk are a significant source of fat, saturated fat, and cholesterol.
• Cultured milks made from fresh low-fat milk or skim milk are not. Cultured milk products made from fresh whole milk contain moderate amounts of vitamin A from carotenoids, yellow plant pigments eaten by milk cows. Because vitamin A is fat-soluble, it is removed when fat is skimmed from milk; low-fat and skim-milk products have less vitamin A than whole-milk products.
• For example, one cup of plain whole-milk yogurt has 243 IU vitamin A (11 percent of the RDA for a woman, 8 percent of the RDA for a man), while one cup plain low-fat yogurt has 125 IU vitamin A, and one cup plain skim-milk yogurt has only 17 IU vitamin A. Cultured milks made from vitamin D-fortified milk contain vitamin D.
• All milk products are good sources of B vitamins and our best source of calcium. One cup of plain yogurt made with low-fat milk has 452 mg/calcium; one cup of non-fat buttermilk, 284 mg.
• Flavored yogurt or yogurt with added fruit or preserves, is much higher in sugar and may have small amounts of fiber (from the fruit).
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How To Serve Nutritious Milk Cultured Food
• Non-fat products for adults, whole milk products for children. The American Academy of Pediatrics warns against giving children skim-milk products, which may deprive them of fatty acids essential for proper growth.
Diets That May Restrict or Exclude Milk Cultured Food
• Controlled cholesterol, controlled saturated fat diet
• Lactose intolerance diet
• Sugar-free diet (flavored yogurt or yogurt made with sugared fruit)
How To Buying This Food
Look for:
Tightly sealed, refrigerated containers that feel cold to the touch. Check the date on the container to buy the freshest product.
How To Storing This Food
• Refrigerate all cultured milk products. At 40°F, buttermilk will stay fresh for two to three weeks, sour cream for three to four weeks, and yogurt for three to six weeks. Keep the containers tightly closed so the milks do not absorb odors from other foods.
How To Preparing This Food
• Do not “whip” yogurt or sour cream before adding to another dish. The motion will break the curds and make the product watery.
What Happens When You Cook Milk Cultured Food
• Cultured milk products are more unstable than plain milks; they separate quickly when heated. Stir them in gently just before serving.
How Other Kinds of Processing effect Milk Cultured Food
Freezing.
Ordinarily, cultured milk products separate easily when frozen. Commercially frozen yogurt contains gelatin and other emulsifiers to make the product creamy and keep it from separating.
• Freezing inactivates but does not destroy the bacteria in yogurt; if there were live bacteria in the yogurt when it was frozen, they will still be there when it’s thawed.
• Nutritionally, frozen yogurt made from whole milk is similar to ice cream; frozen yogurt made from skim milk is similar to ice milk.
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Amazing Medical Uses and/or Benefits Of Milk Cultured
Protection against osteoporosis.
The most common form of osteoporosis (literally, “bones full of holes”) is an age-related loss of bone density most obvious in postmenopausal women.
• Starting at menopause, women may lose 1 percent a year of their bone density every year until they die. Men also lose bone, but at a slower rate. As a result, women are more likely than men to suffer bone fractures. Six of seven Americans who suffer a broken hip are women.
• A life-long diet with adequate amounts of calcium can help stave off bone loss later in life. Current studies and two National Institutes of Health Conferences suggest that postmenopausal women who are not using hormone replacement therapy should get at least 1,500 mg calcium a day, the equivalent of the calcium in slightly more than three cups yogurt made with nonfat milk.
Protection against antibiotic-related illness.
Gastric upset, primarily diarrhea, is a common side effect of antibiotic therapy because antibiotics eliminate beneficial bacteria in the gastrointestinal tract along with harmful microorganisms. In 2008, a report in the British Medical Journal confirmed earlier studies suggesting that hospitalized patients on antibiotics who were given “probiotic” cultured milks yogurts containing beneficial microorganisms had a significantly lower risk of developing antibiotic-related diarrhea.
Reduced risk of hypertension (high blood pressure).
In 2008, a team of researchers from Brigham and Women’s Hospital and the Harvard School of Public Health report in the American Heart Association journal Hypertension that women who consume two or more servings of fat-free milk and milk products a day reduce their risk of high blood pressure by 10 percent, compared to women who consume these products less than once a month.
• The finding is specific to low-fat milk products; it does not apply to milk products with higher fat content or to calcium and vitamin D supplements.
Adverse Effects Associated with Milk Cultured Food
Increased risk of cardiovascular disease.
Like other foods from animals, whole milk is a source of cholesterol and saturated fats that increase the amount of cholesterol circulating in your blood and rains your risk of heart disease. To reduce the risk of heart disease, the national cholesterol education project recommends following the step 1 and step 2 diets.
• The Step II diet provides 25–35 percent of total calories from fat, less than 7 percent of total calories from saturated fat, up to 10 percent of total calories from polyunsaturated fat, up to 20 percent of total calories from monounsaturated fat, and less than 300 mg cholesterol per day. This stricter regimen is designed for people who have one or more of the following conditions:
~ Existing cardiovascular disease
~ High levels of low-density lipoproteins (LDLs, or “bad” cholesterol) or low
levels of high-density lipoproteins (HDLs, or “good” cholesterol)
~ Obesity
~ Type 1 diabetes (insulin-dependent diabetes, or diabetes mellitus)
~ Metabolic syndrome, a.k.a. insulin resistance syndrome, a cluster of risk factors that includes type 2 diabetes (non-insulin-dependent diabetes)
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