Milking the facts: The nutritional value of a glass of milk

Happy June Dairy Month to everyone, especially the farmers and others who work in the agriculture industry. Agriculture – and dairy farming in particular – is central to our way of life here in central Wisconsin. Clark County has the most milk cows of any Wisconsin county. In 2013, our county had 66,000 milk cows that had calved. (Marathon County was a close second with 65,000 milk cows.)

Clark County also has a high cow-toperson ratio, although not the highest in the state. Our county has 4.6 cows to every person. Only three counties have a higher ratio: Kewaunee at 4.74, Buffalo at 4.85 and Lafayette at a whopping 6.47. (Granted, these numbers are from 2017 so they likely have morphed a bit.) On the plus side, we do not have a high alligator-to-person ratio like Florida, which has roughly one gator for every 10-15 Floridians. But, I digress.

Dairy Month is a great time to enjoy all the dairy products we have available on our shelves, starting with quality milk from our local farms.

Milk tends to get a bad rap sometimes these days. However, cow’s milk arguably packs a stronger nutritional punch than many plant-based alternatives, particularly in the protein department. One cup of 2% reduced-fat cow’s milk has 8 grams of protein, about the same amount as found in 1 ounce of cooked meat, poultry or seafood. It’s also more than the amount of protein in six other popular alternatives, including soy, almond, coconut, oat, hemp and rice milk.

“(Cow’s milk is) a great natural source of nutrients like calcium, which helps keep your bones strong, and vitamin B12, which benefits your brain and helps keep your metabolism working at its best. It also provides potassium, which keeps your blood pressure in check and your heart healthy,” Dr. Jessica Ball, a registered dietitian, writes for EatingWell.

“Most commercially sold milk is fortified with vitamin D, which not only helps with calcium absorption but also makes it possible for us to meet the recommended daily amount for vitamin D. Vitamin D is hard to come by, as it’s only naturally present in eggs and fatty fish like salmon, so fortified foods like milk, certain brands of yogurt, breakfast cereals and orange juice help us meet the mark.”

She also notes that while the sugar content of a glass of unflavored milk may seem high (12 grams), it’s important to bear in mind that it’s all from naturally occurring lactose, not from artificial sweeteners.

The nonprofit organization 97 Milk has highlighted several nutritional benefits of milk, listed below. An 8-ounce serving of milk has the same: -- Riboflavin as 1/3 cup of almonds -- Phosphorus as 1 cup of canned kidney beans -- Niacin as 10 cherry tomatoes -- Vitamin D as 3/4 ounce of cooked salmon -- Protein as 1 1/2 medium eggs -- Calcium as 10 cups of medium spinach -- Vitamin B-12 as 3 ounces of turkey -- Potassium as one small banana, and -- Vitamin A as 3/4 cup of broccoli. Now, that’s a high nutrient density! Some additional facts about milk: -- Whole milk is standardized to 3.25% fat – virtually 97% fat free.

-- Dairy protein is a complete protein, meaning it contains all nine amino acids.

-- Milk is one of the original “farm-totable” foods. In as little as two days, milk travels from the farm to your grocery store shelf.

-- Ninety-five percent of farms are family owned.

-- Cows transform plant fiber, that we can’t eat, into nutrient-dense milk, with a carbon footprint two-thirds smaller than 50 years ago.

I did some digging into 97 Milk and learned that one of the organization’s goals is to push back against the federal prohibition of whole milk in schools that has been in place since 2010. Since that time, the body mass index (BMI) scores of students and rate of obesity and diabetes among young people have increased dramatically, indicating that in the very least, the prohibition of whole milk has not had the desired effect and may actually be exacerbating the problem.

According to a 97 Milk fact sheet, multiple scientific reviews have found that foods containing saturated fatty acids, such as whole milk, are not associated with increased cardiovascular disease or diabetes risk. Further, a peer-reviewed American Journal of the American College of Cardiology analysis on the health effects of saturated fat concluded there is “no robust evidence for the current limit on saturated fat consumption, especially for children.” Conversely, several studies show children consuming whole milk had reduced BMI and 40% reduced risk of being overweight, including a double-blind controlled clinical trial published in the December 2021 American Journal of Clinical Nutrition. Several studies have also shown that the milkfat in whole milk slows the rate of carbohydrate (lactose) absorption to increase satiety, reduce hunger cravings, level blood sugar swings and reduce digestive sensitivity.

In addition, many students prefer the taste of whole milk and are more likely to consume it. Krista Byler, food service director for Union City School District (Erie, Pa.) did a 2019-20 school year trial with board approval at the middle/high school. It showed that offering a choice of milkfat options, including whole milk, significantly changed the amount of milk chosen. There was 50% more milk consumed and 95% less discarded milk. If we want to talk about reducing food waste, which is a significant problem in our schools (and our country as a whole) this sounds like a great idea.

To sum it up, the number of nutritional benefits to cow’s milk is “udderly” impressive (couldn’t resist that one). And the more we can support our local dairy industry, the more we all benefit, as it’s a huge part of our economy. So, enjoy a glass of milk or a slice of cheese, head to a local dairy breakfast and remember, as the saying goes – if you ate today, thank a farmer.

Striking a

Chord...