What Is The Best Time to Drink Milk: Morning or Evening | Who Should Limit or Avoid Milk?

Cow’s milk should be drunk in the evening, according to Ayurvedic medicine, an alternative healthcare system with roots in India.

This is because milk is not recommended as a morning beverage according to the Ayurvedic school of thinking because it is heavy to digest and induces slumber.

However, depending on your health objectives, you can question if there is any scientific evidence to back up this assertion or whether consuming milk at other times of the day might be advantageous.

This article examines whether when consuming milk, timing is important.

Nutritional Value of Milk

The following list details the nutritional breakdown of 1 cup of milk:

-Calories: 122

-Fat: 4.6g

-Sodium: 95mg

-Carbohydrates: 12g

-Fibre: 0g

-Sugars: 12g

-Protein: 8g

-Calcium: 307mg

Carbohydrates: The sugar lactose is what gives milk its carbs. Milk products occasionally include sugar. It is suggested to consume fewer sweetened dairy products if you want to reduce your intake of added sugars. For instance, each serving of chocolate or strawberry-flavored milk has 10 to 18 grams of added sugar. Milk has a low glycaemic index and glycaemic load despite having carbs in it. 2% milk has a GI of 27 and GL of 4 per cup.

Fats: It is typically easier for customers to pick between percentages when milk is advertised according to its fat content. You can get 4% whole milk, 0% non-fat milk, or 1-2% reduced-fat milk, for instance. Saturated fat makes up more than half of the fat in milk. Monounsaturated fat makes up 25% of the total fat, and polyunsaturated fat makes up the remaining 5% or so. Omega 3 fatty acids are also found in milk.

Protein: Milk is a fantastic source of protein, with up to 8 grams in 1 cup. Milk proteins have all nine of the necessary amino acids that humans require. Casein and whey proteins are both found in milk naturally. However, these two separate during the coagulation process when milk is used to make cheese. These protein isolates are then utilized in other food items, though.

Vitamins and Minerals: Milk is rich in vitamins and minerals such as calcium, phosphorus, vitamin D, riboflavin, and vitamin B12. In some places worldwide, milk is even fortified with Vitamin D. Milk also contains selenium, potassium, pantothenic acid, thiamin, and zinc.

Health Benefits of Milk

So how exactly do all these nutritional components benefit us when we drink milk? Read on to find out the benefits of drinking milk:

1. Improves Bone Density: Calcium and vitamin D, which are crucial for the health and strength of bones, are abundant in milk and dairy products. It can aid in osteoporosis prevention. Children must consume milk for this reason.

2. Lowers Hypertension Risk: According to studies, people who consume less milk than is advised could develop hypertension, or high blood pressure, as well as osteoporosis. Milk’s high calcium content makes it a good blood pressure lowering food. Milk serves as a safeguard against hypertension.

3. May Protect Against Cancer: According to several studies, the calcium in milk may help lower the chance of developing some malignancies. However, additional study in this area is needed. One may be protected against some cancers by calcium from milk or supplements.

4. Improves Muscle Mass and Performance: People who consume dairy products like milk, yogurt, and cheese exhibit improvements in their physical performance and body composition. After resistance training, younger ladies can sip milk as a recovery beverage. They will be able to acquire strength, lose weight, and increase their muscular mass thanks to this.

5. Helps Control Weight: Milk promotes weight loss and muscle toning. Women who fall into the normal weight group can drink milk to prevent weight gain, according to certain research.

 

When is the best time to drink milk?

1.Drink milk with meals to supplement nutrients

Many vital elements for the body can be found in milk. As a result, milk consumption with meals is crucial to ensuring that the body receives a variety of nutrients. In actuality, one cup (240 ml) of whole milk contains:
149 calories 8 grams of protein 8 grams of fat 12 grams of carbs Daily Value for Calcium: 21% (DV) 6% DV for magnesium 7% DV for potassium 16% DV of vitamin D Milk’s calcium promotes bone growth, and magnesium and potassium are crucial for controlling blood pressure. Milk has a low calorie count but is high in protein.
The majority of dairy products in the US are fortified with vitamin D, which strengthens bones and aids in calcium absorption. There are currently no studies that specify a certain time to consume milk in order to benefit from its various health benefits.

2. Drink milk after exercise to strengthen muscles

Milk’s high protein content makes it advantageous for both weight loss and muscle growth. Protein-rich foods like milk can help with weight loss by boosting metabolism, improving feelings of fullness after meals, and lowering daily caloric intake. Milk consumption after exercise also encourages the development of muscles and improves body composition.
Those who drank fat-free milk five days a week after working out boosted their muscle mass and decreased their body fat compared to those who did not, according to a three-month study of 10 young women.
These findings lead the researchers to conclude that shortly after exercise, not before bed, is the ideal time to consume milk in order to support weight loss and muscle growth. You should, however, modify your intake accordingly. Due to its high calorie content, milk can cause weight gain even when ingested after exercise.

3. Drink milk with meals to improve digestion

There is no scientific proof that milk can enhance digestive system performance. As a result, there are no suggestions on when to drink milk to facilitate digestion. You can, however, give milk a try with meals and decide for yourself whether it works or not. For the purpose of enhancing digestion, you can choose to consume fermented milks such as yogurt or kefir rather than cow’s milk or goat’s milk. as a result of the probiotics or advantageous microorganisms they contain, which promote the gut microbiota.

Some groups should limit or avoid milk in general

Milk should not be consumed by those who have lactose intolerance or a dairy allergy.

A person with lactose intolerance has trouble processing milk’s primary sugar. The symptoms of this illness include diarrhea, bloating, and gas.

Those who have diabetes or poor blood sugar control may also wish to cut back on their milk consumption. Milk may contribute to elevated blood sugar levels since it includes lactose, a form of sugar.

Almond, soy, cashew, and hemp milks are some plant-based milk alternatives you can use if you don’t consume a lot of dairy products. Consider selecting types that are unsweetened and devoid of extraneous ingredients.

Cow’s milk is a nutrient-rich beverage that gives us calcium, protein, and other nutrients, so most individuals can benefit from consuming it. There are varying opinions on when milk should be consumed, despite the fact that there is no specific study to support this. The ideal time to consume milk for people looking to gain muscle is shortly after a workout. However, the optimum time to drink milk is right before bed if one wishes to reduce weight or have better sleep. The best time to drink milk ultimately depends on one’s objectives and dietary requirements.

Do not forget that milk is a perishable food. Don’t purchase more milk than you require. You ought to be able to finish it quickly. Check the “best before” date on the container before purchasing milk to determine whether it is fresh or not. Keep milk in the refrigerator. As long as it smells excellent and doesn’t curdle, it is okay to eat.