Читать книгу The Quick Start Guide to Healthy Eating - Gretchen Scalpi RD CDN CDE - Страница 9

This is not true. When people learn about the harmful effect of sugar in foods and start looking at labels, they become alarmed because the milk carton (whole milk, skim milk, etc.) shows that it contains carbohydrates and sugars. That does not mean milk has to be taken out of your diet, even if you're watching carbohydrates. People with diabetes may be watching their carbohydrate intake, but they can still include milk in their diet. The natural sugar that is in milk is called lactose. You should include milk (or an equitable substitute) because it has high quality protein and is an exceptionally good source of calcium and vitamin D.

There have been some studies that show that people who include a couple of servings of non-fat milk or non-fat dairy food in their diets on a fairly regular basis have more success with weight loss. That is probably because when you drink a glass of low fat milk with a meal, you are actually consuming something that is low in calories but helps to fill you up. This prevents consumption of empty calories from other foods and at the same time provides good nutrition.

Some people are lactose intolerant, which means that they have difficulty breaking down the lactose that is in the milk. This causes gastrointestinal problems. For people with this problem there are lactose-free versions of milk - the milk is treated with an enzyme that breaks down the lactose. This eliminates any gastrointestinal issues.