Group One: Milk and Its Derivatives
- Fresh cow’s milk (from the vendor).
- Full cream milk (powdered).
- Natural yogurt.
- Labneh (derived from natural yogurt).
- Pasteurized cream.
- Plain ice cream.
- Fruit-flavored ice cream without milk.
- Vanilla ice cream (buri).
- Fresh white cheese (half salt).
- Medium-fat processed cheese (industrial and commercial).
- Hard cheese (kashkaval).
- Fermented cheese (shanklish).
- Whey.
Milk consists of more than fifty compounds in a delicate, but unstable, balance and is a vital product for immediate consumption. Cow’s milk, the most common, has a unique composition that varies according to factors such as the cow’s age, breed, season of the year, time of milking, and diet.
From an economic standpoint, milk is one of the least expensive animal protein sources. For example, with 15 Syrian Pounds (SYP), you can obtain the same amount of protein found in 25 SYP of cheese and 45 SYP of meat. This allows individuals with limited income to occasionally substitute meat with milk, cheese, or eggs, while milk cannot be entirely replaced by meat.
Fresh milk (after boiling) can be stored at a temperature below 15°C for only 24 hours, otherwise, bacteria can reach millions per cubic centimeter.
Milk substitutes:
- A child who finds it difficult to accept meat.
- A convalescent with a weak appetite.
- An adult with limited income.
- An elderly person who finds it difficult to chew.
It is preferable for adults to consume semi-skimmed milk to avoid risks to the liver and arteries, while it is recommended for children to drink full cream milk to benefit fully from its vitamins.
Milk Processing Methods
- Pasteurization:
The goal is to eliminate pathogenic bacteria, using temperatures below 100°C (75-90°C) for 15-20 seconds, followed by immediate cooling to 4°C and storage at a maximum of 6°C for 48 hours. - Sterilization: (High Temperature U.H.T)
This process involves passing hot steam at 150°C over the milk for 1-5 seconds, followed by homogenization to dissolve the fat globules, preserving the taste and nutritional values, with a loss of no more than 10% of its essential values. This milk can be stored for a long time (no more than 3 months) but cannot be kept for more than 24 hours after opening. - Powdered Milk:
It has the advantage of long-term storage, but after opening the package, it should be consumed within 2-3 weeks. This form of milk is not the best because many vitamins are lost during processing, and part of the essential amino acid “lysine” is also lost. Commercially, some vitamins (E, D, C, B12, B2, B1, A) and some minerals (P, Ca, I, Zn, Fe, Cu, Mn) are added back. - Condensed Milk:
It is obtained industrially by heating milk after pasteurization in a vacuum to lower the evaporation temperature. There is sweetened and unsweetened condensed milk, with the latter being more successful technically and health-wise.
Milk is a unique food for newborns until four months old, and milk can be omitted from the diet of adults who are allergic or have digestive disorders.
It is recommended to consume 1000 mg of calcium daily, which can be found in three small cups of milk, the daily requirement for adults. According to a general survey conducted by the American Academy of Sciences, milk consumption varies among people as follows:
- Those who drink three cups: 13% (more than half a liter daily).
- Those who consume two cups: 27% (less than half a liter daily).
- Those who consume one cup: 33% (less than a quarter liter daily).
- Those who do not drink milk or drink little daily: 22%.
- Those who are unsure: 5%.
Importance of Lactose in Milk
The capacity of a regular cup is 200 ml (or cm³).
Lactose is a sugar with very weak sweetness and is fermentable.
- It helps in the fixation of calcium, thus contributing to the formation of the skeletal system.
- It helps prevent rickets (softening of bones) in children.
- Lactose breaks down in the small intestine into glucose and galactose, the latter being essential for infants as it contributes to the formation of brain cells in the central nervous system. Galactose forms cerebrosides, which are fatty sugars in brain tissues.
- Lactose converts into lactic acid by appropriate enzymes, which is crucial for infants as the acidity of the small intestine acts as a barrier against intestinal infections, which many infants fall victim to. No other sugar can replace lactose during this nursing period.
While millions worldwide suffer from an allergy that prevents them from regularly drinking milk due to lactose, a new anti-allergy milk free of lactose is currently being produced in Finland. This lactose-free milk often causes digestive difficulties and stomach pains in adults.
Some Tips for Using Condensed Milk
- It should not be stored for more than 2-3 months at a temperature not exceeding 15°C.
- When the cans of condensed milk are opened, they should be placed in the refrigerator and consumed quickly within 48 hours.
- Storing condensed milk in a high-temperature environment reduces its nutritional value by breaking down some essential amino acids.
Milk Energies
Milk is a complete and sufficient food that can replace meat, but meat cannot replace its role.
One liter of full cream milk is roughly equivalent in nutritional value to 200 grams of meat or four large eggs.
- Full cream powdered milk 100 g gives 493 calories.
- Sweetened condensed milk 100 g gives 329 calories.
- Unsweetened condensed milk 100 g gives 140 calories.
- Fresh full cream milk 100 g gives 64 calories.
Natural Yogurt
Natural yogurt contains proteins, vitamins, fats, and mineral salts. 100 g of it gives 64 calories.
Fresh Cow’s Milk (from the vendor)
Some nutritional features of breast milk and cow’s milk (per 100 ml)
Milk as a Primary Food
Milk is a primary food known for its richness in calcium, which is easily absorbed in the presence of phosphorus, vitamin D, and the essential amino acid “lysine,” which helps in growth.
Sheep’s milk is fattier and contains a higher percentage of essential fatty acids, while cholesterol remains almost the same.
Milk contains trace minerals such as tin, manganese, traces of copper, sulfur, magnesium, and iron.
Fresh milk should be consumed within the first 24 hours after boiling for 8-10 minutes and kept in the refrigerator throughout.
Vitamin C completely breaks down within a short time, even before boiling milk.
Milk is somewhat soothing and induces sleep due to its tryptophan content, an amino acid known for its calming mechanism. Milk is not an antidote to toxins as commonly believed; at most, it can limit toxicity. It is advisable to consume partially skimmed milk.
Milk does not take more than an hour to an hour and a half to transition to the small intestine. This period extends to two hours if the individual consumes coffee with milk. Black coffee itself does not stay in the stomach for more than half an hour, so when coffee is added, it precipitates milk casein in the acidic stomach environment into insoluble clots, which the gastric juice finds difficult to break down, prolonging digestion. The same applies to milk with tea or chocolate.
Full Cream Milk (Powdered)
Natural Yogurt
Yogurt is a result of milk fermentation by certain microorganisms. To prepare it, milk can be boiled, pasteurized, or exposed to hot steam, then cooled to 48-50°C and inoculated with fresh lactobacilli (or starter). Milk can be enriched with a little powdered milk to make it more cohesive. Fermentation occurs within 2-3 hours at a temperature of 40-50°C (final yogurt pH around 4).
- Lactose content is 2-3%, galactose is 1-5%, while there is only a small amount of glucose.
Currently, natural yogurt with some fruit flavors is available in the markets, with sugar content around 18%, having twice the caloric value of natural yogurt per 100 grams. This fruit-flavored yogurt can be prepared at home, and it is better nutritionally and health-wise.
Yogurt and Nutritional Health
The Arabs were the first to discover yogurt, as they used to transport milk in containers made from sheep’s stomachs, providing the essential conditions for making yogurt: the bacteria (lactobacilli) present in the stomach and the desert heat. Today, biochemists confirm that antibiotics given against certain diseases have a significant negative impact as they destroy both beneficial and harmful bacteria in the stomach and intestines, reducing the body’s immunity to infections, especially in the elderly whose bodies are weak and frail. Yogurt plays a significant role in maintaining high levels of beneficial bacteria that help patients resist diseases.
Yogurt not only supports the digestive tract’s immunity but also strengthens the body’s entire immune system. In a study conducted by clinical researchers on a group of people who consumed yogurt three times a day for four months, it was observed that they had high levels of “interferon-gamma,” a protein that helps white blood cells in the immune system fight diseases. This protein is known to play a vital role in the body’s mechanisms to combat viral attacks.
Yogurt helps dissolve urinary sand and prevents the formation of kidney and bladder stones due to its lactic acid content, which acts as a diuretic and helps wash the urinary tract and
remove deposits.
Yogurt is an easily digestible food recommended for convalescents and the elderly who suffer from bone weakness and tooth loss. It also prevents constipation, and yogurt can be used in skin care, benefits the gums, and has a calming effect on those with hypersensitivity and nervousness, acting as a mild sedative and helping them sleep.
Yogurt also helps lower blood cholesterol levels in those at risk of cardiovascular diseases and atherosclerosis. There is strong scientific evidence published recently that suggests yogurt may help prevent colon cancer by inhibiting certain enzymes that convert harmful substances in the intestines into carcinogens.
Yogurt contains a range of vitamins, the most important of which are A, B, C, and D, and it is rich in essential minerals such as sodium, calcium, potassium, magnesium, and phosphorus. Finally, it is worth mentioning that whey, which people often neglect and discard, contains beneficial elements and acts as a diuretic.
Studies on the benefits of yogurt suggest that a person can consume up to one kilogram of yogurt daily without adverse health effects, provided the diet is balanced and complete. Researchers are currently studying the effects of beneficial bacteria in yogurt on patients suffering from seasonal allergies, which include sneezing, nasal congestion, itching in the eyes and throat, and fatigue.
A previous study conducted in Finland showed that children of parents with allergies who were fed yogurt (containing the beneficial bacterium Lactobacillus rhamnosus) were less likely to develop allergies or eczema compared to other children who were not fed yogurt. Studies also show that beneficial bacteria in yogurt are less common in Western countries compared to our region and less common in children with allergies compared to non-allergic children.
Yogurt with Vegetables
Students from the National School of Agricultural Engineering and Food Industries in Nancy, France, have developed a yogurt with vegetables that contains less sugar and more fiber than fruit-flavored yogurt. The product (not yet commercialized at the time of writing) consists of yogurt mixed with carrots, pumpkins, beets, and tomatoes, with four different flavors.
These students won first prize in a food innovation competition. This idea could revolutionize children’s nutrition in their first year of life and beyond, helping the elderly and those on a diet.
Labneh, which is very common in Levantine breakfasts, is derived from full cream natural yogurt (or skimmed yogurt, as desired) by straining it until it becomes firm, according to preference.
Pasteurized Cream
This is the fat extracted from fresh pasteurized milk using centrifugation. There is also raw cream extracted from unboiled or unpasteurized fresh milk, which poses potential risks and should be seriously avoided.
Ice Cream
Ice cream is typically made from full cream milk, sugar, and egg yolk as an emulsifier. It can be flavored with natural fruit flavors and mixed with small pieces of fruit. Low-fat ice cream can be made for those on a diet, or ice cream can be made from natural fruit juices, especially lemon and cranberries, without milk.
Fruit-Flavored Ice Cream without Milk
Vanilla Ice Cream (Buri)
Fresh White Cheese (Half Salt)
Always consume after boiling for 12-15 minutes. It is suitable for those on a diet due to its low-fat content. (In our country, this includes types like Baladi cow cheese, Baladi sheep cheese, Akkawi, etc.).
Phosphorus in cheese is bound with casein, forming calcium phosphocaseinates, and the calcium/phosphorus ratio of around 1.5 is considered the best ratio for body growth. This ratio is found in natural yogurt and medium-fat processed cheese.
Medium-Fat Processed Cheese
Some of these processed cheeses are rich in fats (50-60%) and are not recommended for those on a diet. The fat content indicated on the cheese package is usually calculated based on the dry matter.
For example: Cheese that contains 50% water and is labeled 50% fat actually contains only 25 grams of fat per 100 grams of cheese. This is important for accurately calculating dietary intake.
It is recommended to consume cheeses with less than 50% fat content.
Hard Cheese (Kashkaval)
It is one of the fatty cheeses, particularly desirable when grated over foods such as pizza and pasta.
Fermented Cheese (Shanklish)
This type of fermented cheese has a pungent smell and may be flavored with various spices and herbs. It is a popular food, and its sources should be verified before consumption. It can be easily made at home.
It is made from well-strained labneh, rich in fats and proteins, and should be consumed in moderation due to its high sodium content.
Whey (Powdered)
Lactoserum powder is a byproduct of cheese production, with a slightly sweet taste, acceptable aroma, and pH of 6-6.5. It is dried using advanced industrial methods for human or animal consumption (by mixing it with animal feed) and is water-soluble.
Powdered whey is inexpensive compared to powdered milk and is used in making ice cream, certain types of milk chocolate, pastries, drinks, and diet foods, though it may cause some digestive issues due to its high lactose content.
Prostate and the Mystery of Milk
Recent research has indicated that higher milk consumption increases the risk of prostate cancer in men. A study involving 21,000 men concluded that those consuming more than 600 mg of calcium daily from milk sources are at a higher risk of prostate cancer compared to those who consume less.
The study showed that the risk increases by 32% compared to those consuming less than 150 mg of calcium daily. Additionally, every 500 mg increase in calcium intake from milk doubles the risk by 16%.
The lead researcher hypothesizes that milk and its derivatives inhibit the production of vitamin D3, which is known for its strong mechanism in protecting the prostate from cancer.
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