Milk may not be considered a health food, but ultrafiltered milk, which is richer in protein and vitamins than other milks, has many potential benefits.
Ultrafiltered milk is essentially milk that has gone through an additional filtration process, Caroline Susie, a Dallas-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told TODAY. com.
This process produces a product with a higher protein concentration and much less lactose (milk sugar) than regular milk, she explains.
For health-conscious people, the extra protein and less sugar are definitely appealing. Some people find the texture and taste of ultrafiltered milk appealing. “Some say this extra filtration gives a creamier and tastier result,” says Susie.
But is ultrafiltered milk really healthier? Nutritionists say it depends on your individual dietary needs and health goals.
What is ultrafiltered milk?
Ultrafiltered milk is milk that has undergone an additional filtration process.
The process involves separating milk components by forcing it through a semipermeable membrane, Julia Zumpano, registered dietitian at the Cleveland Clinic Center for Human Nutrition, told TODAY.com. Water, lactose, and some minerals can pass through the filter, but larger components such as proteins are left behind, she explains.
Through this process, Zumpano says manufacturers can create products that are nearly “nutritionally ideal.” “It filters out smaller molecules like sugar, but by concentrating the creaminess, you get more protein (per serving),” she added.
a 2% cup of traditional milk Contains approximately 122 calories, 8 grams of protein, and 12 grams of carbohydrates (all derived from lactose). However, 1 cup of 2% ultrafiltered milk provides about the same amount of calories, 13 grams of protein, and only 6 grams of carbohydrates.
Ultrafiltered milk is also high in vitamin D and calcium, making it more nutritious overall than conventional milk, Susie explains. There are also ultra-filtered milks with different amounts of fat, including skim milk, 2% milk, and whole milk, so you can choose the one that’s right for you.
Does ultrafiltered milk contain lactose?
Experts say much of the lactose naturally found in milk is removed during ultrafiltered milk processing.
Some companies take the additional step of adding lactase, an enzyme that breaks down lactose, to further remove lactose from the product. (Check the label for lactose information specific to individual products.)
Therefore, ultrafiltered milk is generally a good option for people who cannot digest lactose but do not want to switch to non-dairy milk alternatives.
“Depending on what part of the world you live in, it’s very common for people to be lactose intolerant or just not able to break down dairy products very well,” Zumpano says. So if you experience gastrointestinal problems after consuming conventional milk, ultrafiltered milk may be easier to tolerate.
However, keep in mind that lactose intolerance and milk allergy are different conditions. Removing lactose from milk is not safe for people with dairy allergies.
Should I drink ultrafiltered milk?
If you like conventional milk and it suits your dietary needs and preferences, experts agree there’s no need to switch to ultrafiltered milk. However, ultrafiltered milk may offer some unique benefits to certain groups.
For example, for diabetics, the lower sugar content of ultrafiltered milk is “very helpful,” Zumpano says. Lactose-free ultrafiltered milk is also a good option for people who are lactose intolerant or simply don’t necessarily agree with dairy products.
Margaret Mangan, registered dietitian at UNC Rex Nutrition Services, told TODAY.com that while protein is currently the “darling nutrient,” carbohydrates are becoming less popular these days.
So if you want to cut down on carbohydrates and get more protein from dairy products, it may make sense to switch to ultrafiltered milk. For example, older people need more protein as they age, so this swap could be beneficial for them, Mangan added.
Because ultrafiltered milk is high in protein, it may keep you fuller longer than conventional milk, Susie says. (Manganese refers to protein and fat as the “anchors” of a meal for this reason.) That’s why it’s a good option for people who are watching their weight or who prioritize protein at breakfast. .
This can also be helpful for people with limited food preferences or appetites, such as cancer patients, Mangan says. “We want to give them as much nutritional benefit as possible with every little bite,” she says.
With that approach in mind, ultrafiltered milk is a great option for pregnant people, picky eaters, or people with food aversions or limited tastes, as it provides more protein in their diet. and may be a good way to get nutrients, Mangan added.
But not everyone needs to eat more protein, Mangan says. “My concern is that many people are actually consuming too much protein, and that can actually be dangerous,” she added. Ultrafiltered milk is very high in protein, Mangan says, so people with chronic kidney disease may need to be careful when using these products.
Best ways to use ultra-filtered milk
If you want to incorporate ultrafiltered milk into your diet, experts recommend using it like any other milk.
That means you can just drink a glass of it or add it to your healthy morning cereal, suggests Susie. For a little extra protein, try using it in a casserole, Mangan added. Or use it in oatmeal, smoothies, or scrambled eggs, says Zumpano.
“It’s no different than drinking regular milk,” Zumpano says. “It just provides a little more of a favorable nutritional profile.”
