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Is Milk Essential? Can You Live Without It?

November 29, 2016 By ashley Leave a Comment

MIlk Bottles

Milk is a product that’s a great source of all the essential amino acid proteins with a series of fats, carbohydrates and a variety of vitamins and minerals.

This would lead us to believe that milk is a super food; a great source of nutrients the body needs to be strong and survive in one easy to consume package. So a lot of people are switching off drinking milk for a variety of reasons, myself included.

Why should people stop drinking milk isn’t the question we are answering here. The question is, where do we go from here to replace the nutrients that have now been removed from the diet without a using replacement soy or rice milk?

Carbohydrates, Fats and Protein

Carbohydrates

Because milk is the only food a baby calf has for a period after birth it needs to have all the macronutrients (carbs, fat and protein) for survival and basic growth and development. These macros are easy to get from a variety of foods for humans through out the day for example.

The only carbohydrate found in milk is lactose which actually cant be found anywhere else apart from in milk, although it does crop up in processed alcohols (baileys and such), margarines, processed meats, instant coffees etc but this lactose is a synthesised form and all of it is derived from milk. Carbs are found in a majority of foods and can be easily replaced with an intake of fruits, vegetables and grains.

Fats

Milk (depending on how skimmed you buy) contains fat, most of which are found in many other foods however milk does have a some essential fats (not made in the body), Omega 3 (in oily fish ) and 6 (in nuts, cereals, most vegetable oils, poultry and eggs).

Protein

Protein is essential for muscle protein synthesis (muscle growth that is). Milk has a good amount of all the essential amino acids meaning that none of them are limited creating a great source of protein.

As a meat eater it is easy to get all of these proteins in order to replace what is missing; a great source being from red meats which also contains plenty of iron (that is missing in milk but extremely important in the diet).

For vegetarians, eggs have all the essential amino acids to replace these missing proteins. The healthiest way to cook is in a poached form with the lowest fat cooking methods.

For vegans there are loads of sources of protein; lentils and tofu (to name a couple) these both have all essential amino acids for the bodies needs.

Calcium

Bone health is becoming a huge issue in the UK with more children suffering from Rickets (softer bones that cause a bowing in the legs) and osteoporosis in older members of the public.

So when deciding to cut milk out of the diet where can we get this all important calcium?

Well, because calcium is a mineral and minerals come from the earth we can get them from vegetables and some fruits, bok choy, kale, white beans, canned salmon, dried figs, instant oatmeal, oranges and firm tofu are all great sources of calcium making our amazingly strong bones.

Minerals

Everybody thinks that milks is only good for calcium but there are 3 other minerals that are in milk that are equally as important that are:

Potassium – You can also get from bananas, avocado, spinach, sweet potatoes and white beans.

Phosphorus – Contained in fish, shell fish, Brazil nuts, soya tofu, beans and lentils.

Selenium – Brazil nuts, wheat, eggs, spinach, meats and fish.

Minerals are only needed in small amounts or they could have a toxic effect on the body in large doses (its hard to get to this point), but they are needed in the body.

Vitamin D

Vitamin D is a weird one, there will be a blog purely about vitamin D to come, but how do we get it into the diet? Well to put it simply; oily fish, small traces in beef, liver and egg yolk but mostly oily fish which is unfortunate for vegan readers and I think this is when they should consider a vitamin supplement for the intake of vitamin D especially in winter (less sun which is another source of vitamin D).

Final Thoughts

Looking at all this thinking milk is a good choice as a nutrient dense food is right, but again it is made for baby calves to help them grow survive and get all the nutrients they need. It doesn’t take too much diet modification to get all of these nutrients as tofu, beans and lentils were food that kept popping up during this blog all of which are vegan (if that is a lifestyle you choose) with the exception of vitamin D.

So in summary with the addition of these foods you can live milk free with out missing any of the benefits of it, which is great for what ever reason you’ve chosen to go milkless.

Cheers guys, see you all on the next one.

Tom Wallis-Chandley

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Read Our Reviews

*DISCLAIMER: The below reviews are customer reviews and are not necessarily reflective of typical results. Results may vary on an individual basis.

Google Rating
5.0
Precision Wellbeing Group
Precision Wellbeing Group
5.0
Paul Branch
Paul Branch
11:55 22 Oct 18
I went to see Ashley with a bad back that left me unable to run, train or even walk properly. His help and treatments have very quickly got me back to normal and he's given me a lot of great advice and guidance for maintaining my fitness long term. I've met a few of the team there and everyone is very friendly, welcoming and professional. It's a great setup and I couldn't recommend him more highly.
Jamie Dunn
Jamie Dunn
11:47 13 Aug 18
Really enjoyed training with Ashley – I'd barely set foot inside a gym before but over 6-8 weeks he taught me a variety of exercises for the whole body and gave me the confidence to train on my own, as well as offering nutritional advice and helping me work to improve a knee problem. Everyone at Precision Wellbeing is friendly and welcoming too, and it's a really nice space to exercise in. Thanks!
SJ S
SJ S
13:10 27 Sep 18
Could not recommend the services offered by Precision Wellbeing Group more; I read some of the other great reviews on here before booking an appointment, and if anything the service I received exceeded my expectations. I saw Ashley for an initial consultation and then several follow-up sessions for muscle pain in my back; I was able to book my first consultation same day, and was able to book flexibly around my work schedule for all subsequent appointments. Ashley was extremely professional and highly knowledgeable, with a friendly conversational manner that helped to put me at ease at a time when I was suffering from quite a lot of pain. From the first appointment I noticed an improvement, but I was also impressed by how thorough the assessment and follow-up process was; it really helped me to feel more relaxed and reassured about my recovery. I've really noticed how both the treatment/exercises during sessions and recommendations for home have helped significantly with my back. I also feel skilled up with the exercises and recommendations I need to build my strength up and avoid re-injury moving forward. Overall, a great service that I would recommend to anyone.
Ben Freedman
Ben Freedman
15:15 18 Jun 18
Highly recommend. Michael has been absolutely superb. I have been seeing him due to a prolapsed disc and sciatica down my left leg. I have seen many back specialists in the past and have to say Michael is up there with the best. Very learned, very educated and informative and a pleasure to be around
Tamara Smith
Tamara Smith
12:27 31 Jul 18
I couldn't turn my head left or right for 2 weeks. One session with Ashley and my mobility is back, I understand where the issue originated and what postural/habit changes I need to make. I'm sending all my friends to him - thank you!
See All Reviews Write a review
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Google Reviews

Precision Wellbeing Group
Precision Wellbeing Group
5.0
powered by Google
Paul Branch
Paul Branch
11:55 22 Oct 18
I went to see Ashley with a bad back that left me unable to run, train or even walk properly. His help and treatments have very quickly got me back to normal and he's given me a lot of great advice and guidance for maintaining my fitness long term. I've met a few of the team there and everyone is very friendly, welcoming and professional. It's a great setup and I couldn't recommend him more highly.
Jamie Dunn
Jamie Dunn
11:47 13 Aug 18
Really enjoyed training with Ashley – I'd barely set foot inside a gym before but over 6-8 weeks he taught me a variety of exercises for the whole body and gave me the confidence to train on my own, as well as offering nutritional advice and helping me work to improve a knee problem. Everyone at Precision Wellbeing is friendly and welcoming too, and it's a really nice space to exercise in. Thanks!
SJ S
SJ S
13:10 27 Sep 18
Could not recommend the services offered by Precision Wellbeing Group more; I read some of the other great reviews on here before booking an appointment, and if anything the service I received exceeded my expectations. I saw Ashley for an initial consultation and then several follow-up sessions for muscle pain in my back; I was able to book my first consultation same day, and was able to book flexibly around my work schedule for all subsequent appointments. Ashley was extremely professional and highly knowledgeable, with a friendly conversational manner that helped to put me at ease at a time when I was suffering from quite a lot of pain. From the first appointment I noticed an improvement, but I was also impressed by how thorough the assessment and follow-up process was; it really helped me to feel more relaxed and reassured about my recovery. I've really noticed how both the treatment/exercises during sessions and recommendations for home have helped significantly with my back. I also feel skilled up with the exercises and recommendations I need to build my strength up and avoid re-injury moving forward. Overall, a great service that I would recommend to anyone.
Ben Freedman
Ben Freedman
15:15 18 Jun 18
Highly recommend. Michael has been absolutely superb. I have been seeing him due to a prolapsed disc and sciatica down my left leg. I have seen many back specialists in the past and have to say Michael is up there with the best. Very learned, very educated and informative and a pleasure to be around
Tamara Smith
Tamara Smith
12:27 31 Jul 18
I couldn't turn my head left or right for 2 weeks. One session with Ashley and my mobility is back, I understand where the issue originated and what postural/habit changes I need to make. I'm sending all my friends to him - thank you!
See All Reviews

*DISCLAIMER: The above reviews are customer reviews and are not necessarily reflective of typical results. Results may vary on an individual basis.

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