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What kind of milk is best to drink if you are over 65 years of age?

Alexerciseme — Tue, 20 Feb 2024 16:20:27 GMT

I am interesting in finding out the pros and cons of the various types of milk on the market.

RE: What kind of milk is best to drink if you are over 65 years of age?

BCBSIL Connect Team — Wed, 21 Feb 2024 15:00:45 GMT

Hi Alexerciseme thank you for the question. The milk aisle has exploded and includes varieties from different animals, AND a
plethora of plants as well. Below is a review of most milks on the market today.

ANIMAL MILK
COW’S MILK
Main Types: Whole, 2%, 1%, skim (varying fat content)
Why we like it: Cow’s milk is not only a natural source of calcium, but it contains other necessary micronutrients including vitamin D, phosphorus, B vitamins, and potassium. Cow’s milk is a great source of complete protein it contains all 9 essential amino acids. Casein, a slowly digested protein, makes up the majority of the protein found in milk which supports satiety and has been shown to aid weight loss. Cow’s milk also contains good for you fatty acids such as CLA and omega 3s (more plentiful in grass fed milk).
Possible down sides: Individuals with lactose intolerance are unable to digest lactose, the natural sugar found in milk . Milk is one of the top 9 major food allergies, so those with a milk allergy will need to avoid.
The bottom line: If you can tolerate cow’s milk, it’s our top pick. The balance of protein and carbohydrates make it a great choice for a beverage or snack, especially for picky eaters. Don’t be fooled by the sugars on the label these are natural, not added, and the benefits of milk far outweigh the grams of sugar. Also, there are NEVER hormones added to milk. If you are worried about bovine hormones, opt for organic. Choose reduced fat or skim milk for anyone over the age of 2.

OTHER COW’S MILK OPTIONS
Types: Lactose Free, A2, Ultra Filtered
Why we like it: Many people experience digestive discomfort when drinking cow’s milk. Fortunately, there are a few options available for people who experience this. Lactose Free milk is the same as regular cow’s milk, but the natural sugar, lactose, has been removed. This means that individuals who are lactose intolerant can drink it without the resulting GI discomfort after. There are two common variants of the milk protein casein, commonly referred to as A1 casein and A2 casein. Some cows produce milk that has both variants and some produce milk with only the A2 casein. A2 milk is regular cow’s milk that only contains the A2 casein. Some individuals may have less stomach discomfort with the A1 protein removed. Lastly, ultra filtered milks have gone through an additional filtration step that eliminates some of the milk liquids, and leaves behind a higher concentration of the solids. Ultra filtered milk is often higher in protein and calcium while being lower in lactose or lactose free.
Possible down sides: All of these milks still contain milk protein, so are not suitable for those with a milk allergy.
The bottom line: These varieties of milk still contain all the beneficial nutrients from milk that we love, and
may be easier on the digestive system for some.

PLANT--BASED MILK
ALMOND MILK:
Main Types: Sweetened, Unsweetened, Vanilla, Chocolate
Why we like it: Almond milk is fortified with calcium, vitamin D, and vitamin E which are important for bone and overall health. This plant based alternative is free of saturated fat and cholesterol, and its mild, sweet taste is appealing to most. It works well as a substitute in most recipes.
Possible down sides: Almond milk is mostly water (it contains only about 2% almonds!) with added thickening agents, stabilizers, sweeteners, and vitamins and minerals. Some brands use carrageenans as a stabilizer which is a potentially inflammatory ingredient whose safety is questionable. Most importantly, almond milk is not a good source of protein with only about 2 grams (compared to 8 grams in cow’s milk) per serving.
The bottom line: Almond milk is by far the most popular plant based milk taking over 60% of the market share. It’s lack of protein makes it less than ideal, but if looking for a low calorie liquid to add to a high protein shake or cereal, choose an unsweetened variety with a short ingredient list.

OAT MILK
Types: Sweetened, unsweetened, barista blend, extra creamy
Why we like it: Oat milk has a creamier texture than most plant based alternatives making it a fan favorite for coffee drinks such as lattes and cappuccinos. Most are fortified with calcium, vitamin D, and B vitamins and are suitable for those with allergies to milk, soy and nuts its also lactose free.
Possible down sides: Many oat milk varieties have added oils such as sunflower or palm oil and are often higher in calories than cow, soy, or almond milk. You will see added sugar on the nutrition facts panel rest assured there aren’t typically added sugars, but the oats are broken down in the processing and must be listed as added sugars. Its low in protein an average of about 2g per serving which is less than ideal. The claim of added fiber in oat milk typically only applies when making it yourself from whole oats, and those suffering from gluten sensitivity or a wheat allergy should avoid (unless certified gluten free) as most oats are cross contaminated with wheat during processing.
The bottom line: Oat milk in our eyes is a great “sometimes milk” for specialty coffee beverages or smoothies requiring a little creaminess or foam. Due to its higher calories, added sugar, and low protein content, it doesn’t top our list of plant based milks.

SOY MILK
Types: Sweetened, unsweetened, vanilla, chocolate
Why we like it: Soy milk is lactose, gluten, and nut free making it a great choice for those with allergies. It is also a complete plant protein which has close to the same amount of protein as cow’s milk. It contains calcium, vitamin D, and is low in saturated fat.
Possible down sides: Some say the taste of soy milk is not as enjoyable as other plant based milks as it can have a slightly chalky taste when unsweetened. Flavored and sweetened varieties can have added sugar and calories. While the protein aligns with cow’s milk, it is not as slowly digested, making it less satiating. Although nutrient rich, many worry about the GMO status of soy, so choose a brand made from non GMO soybeans to alleviate this controversy if desired.
The bottom line: The protein status of this plant based choice gives soy milk some major points. Choose an unsweetened variety with a short ingredient list.

COCONUT MILK
Types: Canned, carton, sweetened, unsweetened, lite
Why we like it: Traditional, canned coconut milk is a delicious, rich ingredient used in cultural cuisine. Its high fat content can make it quite filling, and it naturally contains electrolytes potassium, magnesium and phosphorous. Canned coconut milk also contains fiber (5 grams) and a moderate amount of protein (5 grams) per cup.
Possible down sides: Canned coconut milk is a very high calorie food (about 550 calories per cup!) with over 90% of its calories coming from fat specifically saturated fat (don’t be fooled by marketing campaigns saturated fat is saturated fat!) Carton coconut milk is far from the canned variety. It is mostly water with additives such as sugar, oils, salt, vitamins and minerals. Unsweetened coconut milk in the carton is only about 40 calories per cup but has 0g of protein and 4g of fat a less than ideal combo. Although safe for many, coconut is recognized as a tree nut and may not be suitable for those with nut allergies.
The bottom line: Choose traditional canned coconut for authentic recipes or decadent desserts that are eaten in moderation. You can opt for lite coconut milk if you’re looking for the same creamy flavor but fewer calories. Skip the carton variety and choose an alternative plant based milk for larger servings in cereals, smoothies, or coffee drinks.

RE: Fro Yo vs. Ice Cream

BCBSIL Connect Team — Wed, 29 May 2019 17:36:33 GMT

Ounce for ounce, frozen yogurt has fewer calories and is lower in saturated fat than regular ice cream. But, if you choose low-fat ice cream, the calories and saturated fat are about the same.

For example, 1/2 cup vanilla low fat ice cream has 100 calories and 2 grams of saturated fat. The same amount of some frozen yogurt, has 100 calories and 0 grams of saturated fat. Depending on the flavor, some frozen yogurts might also have more added sugar than ice cream. Many ice cream and yogurt companies offer their nutritional information online.

Some from yogurts contain probiotics, a beneficial bacteria that aids in digestion and found in yogurts and fermented foods, but, although they may contain probiotics, there is uncertainty whether probiotics survive the freezing process and no FDA oversight as to whether the product actually contains probiotics. One way to know if the yogurt you choose has probiotics is to look for the National Yogurt Association Live & Active Cultures seal

Tips:
• Evaluate the nutrition info for each flavor as different flavors have different ingredients which change the nutrition profile.
• Don’t fill your cup, keep the portion size to a 1/2 cup,
• If someone serving it for you, make sure you ask for the smallest size. I have been known to ask for the kiddie cup
• Load up on fruit. Many frozen yogurt places have fresh fruit to add to your cup. This is an excellent way to add some sweetness, quality nutrition and less calories than from other toppings.
• If you want a sweet treat to add to your yogurt, choose one. For example, combine some of the yogurt flavors and forgo the added candy or cookies or add just one topping.

Fro Yo vs. Ice Cream

Sahagunc — Sun, 19 May 2019 18:18:37 GMT

Is Fro Yo truly a better alternative to Ice Cream? Or neither at all is the better option?

Is Breakfast important?

LaurenD — Fri, 10 May 2019 16:23:12 GMT

Is breakfast REALLY the most important meal of the day?

RE: Is Breakfast important?

BCBSIL Connect Team — Fri, 10 May 2019 17:28:08 GMT

Breakfast can be considered the best meal of the day for several reasons:

Breakfast can help replenish after the nights fast, giving your body fuel that contributes to revving the metabolism and potentially burning more calories; providing energy needed to make your muscles and brain work improving focus at work and school.
Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
Can reduce overeating and choosing unhealthy foods which can occur when a person becomes overly hungry and are unable to eat until the next meal time.
Breakfast foods can deliver good vitamins and minerals if choices include fruit, vegetables, whole grains, healthy fats, and lean protein sources.

When deciding to eat breakfast or skip, consider your choices. Some breakfast foods like pastries, doughnuts and high fat and high calorie breakfast sandwiches are not optimal and will not provide the benefits discussed above and often may lead to more calories and food intake.

Lastly, always consider the source of messages stating breakfast is the most important meal of the day, it may just be a breakfast product with interest in promoting this message.

RE: Nutrition labels?

BCBSIL Connect Team — Thu, 02 May 2019 17:38:15 GMT

Great question!

Reading food labels can be very overwhelming. After all, with limited time and most dinner decisions made after 4 pm on the same day, shoppers want to get in and out of the grocery stores quickly.

Review food labels at home prior to arriving at the grocery store so you are prepared in advance. This approach will save shopping time and put you in the driver’s seat when it comes to making shopping decisions for you and your family
Identify your nutrition goals and focus on the nutrients that will impact your nutrition goals
Compare the same type of products and identify what on the label is the same and what is different? See soup label example below.
Are you seeing recognizable ingredients.
The best choices in the grocery store are low in sugar, sodium, reasonable calories, high fiber and nutrient dense (provide a lot of nutrients for the least number of calories)

Example Soup Label: what is different?

Start at the top of the label

Serving size (portion size identified)
Serving per container (total amount in package)

All nutrients below represent a single portion

Calories portion size amount identified in the serving size
Total Fat includes all types of fat: Saturated fat, trans fat, unsaturated fat
Total sodium (milligrams) portion size amount identified in the serving size
Total Carbohydrate encompasses fiber and total sugars which can include added sugar and sugar that is naturally occurring in the food
Total Protein the amount of protein the food contains

Nutrition labels?

OVmom16 — Thu, 02 May 2019 16:55:48 GMT

How do I read nutrition labels to know what option is the best choice?

Complex carbs vs Regular carbs?

ChrisRE213 — Mon, 01 Apr 2019 17:54:11 GMT

I’ve always heard that complex carbs are better than regular carbs, but how do I know what they are without Googling them all the time?

RE: Complex carbs vs Regular carbs?

BCBSIL Connect Team — Mon, 08 Apr 2019 15:41:59 GMT

All carbs provide fuel for the body by making sugar for energy.

There are 2 types complex carbohydrates (takes your body longer to break them down) and simple (quick burning fuels breaking down faster) carbohydrates.

Complex
Look at fiber, which help to slow the breakdown of sugar. Fruits with skins you can eat, such as pears, apples, and berries as well as starchy vegetables; sweet potatoes, squash, and pumpkin. Beans ie:, kidney, white, black, pinto, or garbanzo, beans, lentils and split peas, whole grains are complex ie: Popcorn, millet, and bulgur.

Look for bread made with whole grains. Barley, rye, oats, and whole wheat and brown rice

Simple
Brown sugar, maple syrup, honey, and molasses, turbinado and agave nectar, white flour, more processed, added sugar (anything ending in ose) some simple carbs occur naturally in foods and are part of balanced diet; most dairy and milk contain milk sugar which doesn’t make it complex but does make it an exception in delivering healthy nutrients

RE: Macronutrients

Bridgett — Wed, 20 Mar 2019 15:09:14 GMT

Thanks this is great information

Macronutrients

Bridgett — Thu, 07 Mar 2019 00:15:39 GMT

I hear a lot about macronutrients, what are they and is it better for me for weight maintenance to count calories or macronutrients?

RE: Macronutrients

BCBSIL Connect Team — Mon, 18 Mar 2019 14:47:56 GMT

Macronutrients consist of carbohydrates, proteins and fats. Each have their own specific roles and functions in the body and supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop, repair and feel good! the only difference is how the macronutrients are balanced.

Fats are an essential part of a healthy diet and should account for about 15-20% what you consume. They support improving brain development, overall cell functioning, protecting the body’s organs and absorbing vitamins found in foods. The key is choosing the best quality fats; ones that provide monounsaturated fats which have a beneficial effect on your heart when eaten in moderation and when used to replace saturated fat and trans-fat. Healthy fats include almonds, walnuts, seeds (pumpkin, chia), olives, avocados.

Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones. This wouldn’t be possible without amino acids, which are found in protein-based foods. In total there are 20 types of amino acids, 9 of which are ‘essential’ and can only be found in certain foods. Good sources of protein include beans, pulses and legumes, seeds (hemp, chia, flax), nuts (unsalted), quinoa, avocado, beets, raw greens (kale, spinach).

Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into glucose to use as the body’s primarily energy source and therefore need to make up around 45-65% of a diet. Carbohydrates are found in apples, bananas, cauliflower, carrots, oats, brown rice, millet, quinoa, chickpeas, kidney beans.

Since macronutrients provide the body energy or calories, consideration to the amounts consumed is important. The key is to balance all of these nutrients properly so that your body is getting the adequate nutrients important for overall health and well-being. Highly favoring one over another creates an imbalance with the likelihood of omitting some important benefits of that particular nutrient being eliminated or minimized drastically.