Jaggery Vs. White Sugar Vs. Brown Sugar

Jaggery, White Sugar and Brown Sugar add Sweetness to any products. All three products are prepared from Sugarcane or Sugarbeets. How these products are made? What is the difference between all three products? Let's Find out- 

How Jaggery, Brown Sugar, and White sugar are Made? 

• Jaggery, White Sugar, and Brown sugar are made from sugarcane. Sugarcane is crushed and juice is extracted and boiled to remove moisture and dried in sun, Upto this process we term it as jaggery.
• If we Crystallize Jaggery then we will get Brown sugar which has molasses.
• If we refine Brown sugar and remove Molasses then we will get White sugar.  

This is how all three products are made from one food product i.e. sugarcane. Being from the same food source, why do we say Jaggery and Brown sugar is good for our health and white sugar is bad? 

Jaggery is less refined so it has more minerals present in them, especially Zinc and selenium which helps in making Free radicals for your body and acts as antioxidants. Jaggery helps in relieving constipation. 

Brown sugar is converted into Crystalline form, so some minerals and vitamins are lost from them but it has a layer of molasses, and therefore they have calcium, iron, potassium, and magnesium. But since these minerals are present in very minuscule amounts, there is no real health benefit to use brown sugar. 

From white sugar, molasses is removed which means it does not contain any vitamin and minerals. White sugar contains empty calories and will not add any nutritional benefit to our body. Therefore, it is said that if you want to lose weight then reduce or Stop consumption of white sugar. 

If you are thinking that white sugar is harmful and wanted to switch to jaggery, Then What You are thinking is wrong! Because White sugar, brown sugar, and Jaggery will provide the same calories and carbohydrates, the only difference is that they contain a trace amount of vitamins and minerals.

Jaggery and Brown sugar are good from White sugar but if you want to switch from White sugar to brown sugar then the limit has to be there. Consume Jaggery or white sugar or brown sugar, but maintain your consumption level. 

"There is nothing that is totally Bad or totally Good, it is in our hands to make it Good or Bad."

Resolution 2021 - ' Fittest version of yourself '(English)

Now, we are ending up with the year 2020, and entering the new year 2021 with the hope that everything will be fine by 2021. 2020 is the year which has changed our life, our lifestyle and taught a big lesson to us that our old quote " HEALTH IS WEALTH " is Absolutely True. In a fast-moving life and western lifestyle has created a big burden to our body, from this we understood that what our ancestor told is absolutely right, they used to do a lot of work and they eat our Traditional food and therefore they have more life-span.

The year 2020 has affected our mental, emotional and physical attitude towards life. Most of us have lost our loved ones this year, Have you ever thought, Why? because of their poor health issues, they may have obesity, hypertension, diabetes, low immunity, etc. After all, We all have survived this great year but whatever mistakes we did in this year with respect to our health, will not work for long. We all need to change our behaviors towards our health.

If we analyze the year 2020, 90-95% of people who passed away are due to their health issues whether they had a heart attack, paralysis attack, or got affected with coronavirus, etc. Everywhere we find           ' HEALTH ', and poor health is the cause of all these problems. We usually hear that ' If a person has good immune system then Coronavirus will not affect them but if a person has low immunity then they have higher chances to get infected '. So, Everything is linked with your health.  From this year we got a very big Lesson that " Health is our First and Most Important Priority."

So, take a Resolution For the year 2021 that you will leave an active and healthy lifestyle, and at the end of the Year 2021 you will become ' Fittest Version of Yourself '. So, that no disease can harm you, nothing can affect you, not even this virus. I am not telling you to take drastic steps but take little steps and be consistent to reach your Goal. Your Goal should be ' Fittest version of Yourself ' by the year 2021. 

 From 1st January 2021 till you die, Make this as your habit. 

Take these 7 Small resolutions to change your life completely- 

1. At least eat 1-2 Fruits in a day, it is because Fruits contain a lot of vitamins, minerals, and fiber. 

2. Chew your Food Properly, at least 30-32 times and this will help in proper digestion and will make your stomach full earlier and for longer. Person's who want to lose weight they should definitely try this, this will give you the best result to reach your goal. 

3. Sit and Drink Water, at least consume 8 glasses of water in a day to regulate your metabolic activity properly irrespective of the season.

4. Exercise Regularly, at least do 30 minutes of workout in a day for people, who are young. People who can't do a workout can do yoga, walking, jogging, and any kind of physical exercise to make their body flexible, and boost their work efficiency 

5. Most important sleep early and wake up early, the reason behind this is that in your body hormones work to coordinate various activity of your body, but at different times Some work at daytime and some at night time. Many hormones works between 11 pm to 3 am when you will sleep and co-ordinate activity.

6. Limit intake of Salt & Sugar.

7. Minimise consumption of Fast food, oily food, &  Processed food. 

Take these 7 small resolutions to change your life, this will not only protect you from diseases but also give you confidence, positivity and Improves your work Performance. If you agree that all this 7 resolution is powerful and you can do it, Then raise a hand in the comment section with full of motivation, determination, and enthusiasm to make yourself what you are!

ALL THE BEST AND HAPPY WISHES FOR 2021

Artificial sugar vs. Natural Sugar With 3 Easy tips to reduce Sugar consumption

Sugar is an Essential food but excess consumption may have much lead to problems. Sugar is a simple carbohydrate that our body converts to glucose and use as energy. There are two types of sugars - Artificial and Natural sugar. 

Natural Sugar is found in fruits as fructose and in milk and milk products as lactose. These sugars are natural sugar and we can't remove this sugar from our food. Fruits and milk products are very good for our health as they provide essential nutrients and help prevent diseases. Natural sugar is digested slowly and helps you feel full for longer. It is easily metabolized by our body and does not spike our insulin level as much higher as white sugar does. 

Artificial sugar is man-made or sucrose they come from sugarcane or sugar beets. Artificial sugar is present in Soft drinks, Packaged juice, flavored milk bottles, Sweets, cakes/Pastry, etc. 

Remember Before Consumption - 1 bottle of soft drink will provide you much more calories than is recommended per day. 

Methods of preparation - How White Sugar is made? 

White sugar is made from sugar canes or sugar beets. Sugarcane is harvested, the juice is extracted and boiled to a thick consistency to remove moisture and dried in a shape and then refined to form White Crystal Sugar. 

White sugar contains only calories and carbohydrates and all other minerals and vitamins are absent. Artificial sugar is not metabolized quickly and easily in our body, if a person is doing a workout then it will not create a problem because artificial sugar will reach instantly in your bloodstream and spike your insulin level and when we do a workout for the first 30-minute Glucose which is running in our bloodstream break down. So, If a person is consuming sugar before and after a workout then this sugar will be easily metabolized by our body but if a person doesn't do a workout then this Glucose gets converted to Glycogen and store in our liver and results in an increase in Fat portion of our body. 

Most People who are obese or overweight is because of excess consumption of sugar, not just from white sugar but from packaged juice, Coke, chocolates, cake pastry, etc. they provide a lot of sugar in our diet and if we will not burn this sugar then it will deposit in our body as fat and later lead to overweight and obesity and later lead to Type 2 Diabetes, Hypertension, and many chronic diseases.

3 Easy Tips To Reduce Your Artificial Sugar Consumption 

1. Drink Water Instead of Soda, packaged juice, Soft drinks, etc. Like this, all soft Provide empty calories and not have any nutritional value but water contains 0 calories. 

2. Reduce Consumption of Sauces, Mayonnaise, & Other Toppings as they contain a lot of sugar Instead consume Fresh Herbs Chutneys, lemon, coriander for garnishing. 

3. Before buying any processed food check the nutritional label & Ingredient list, as they contain a lot of sugar. 

Use 10.5.3 Formula to Know Your Sugar Levels ? Calculate by Yourself

Sugar is very essential for your body but excess consumption has many side effects like weight gain, diabetes, and many health-related problems. Here in this article, we will know about How Much Sugar is Safe in a Day? What is the 10.5.3 Formula? How to Use this Formula? To Know all These answers We will consider three categories for people - 

1. Who do  workout

2. Who do not do workout

3. Who has health-related issues like diabetes and hypertension etc. 

Note - We are not just talking about Kitchen sugar (artificial sugar) but we will consider all types of sugars (Glucose, Fructose, Sucrose, Lactose) whether they are present in fruits or milk (Natural Sugar). [Approximately 1glass of milk (Milk contains Lactose which is a natural sugar and we can't remove it) will provide 10-12 grams of sugar. 1 cup of fruit(Fruit contain Fructose which is natural sugar) will provide 10-12 grams of sugar, 1slice of bread (or any cereals)will provide 2-3 grams of sugar.]

Remember - 1g of sugar will provide 4kcal. 

Now, we will classify all the three category people -

1. For people who do Workout - Workout can be of any type like swimming, dancing, weightlifting, cardio, sports, or any kind of physical activity, they need to consume 10% of the daily calorie requirement. 

Suppose if a person consumes 2000kcal. in a day then 10% of 2000kcal. is 200kcal. and 1g of sugar will provide 4kcal. so, it is 50 g of sugar in a day. (Note - This is not only Kitchen sugar but overall sugar artificial +natural sugar ). 

2. For people Who do not do Workout- People who have a sedentary lifestyle and do not do any kind of physical activity can consume 5 % of the daily calorie requirement. 

Suppose if a person consumes 2000kcal. in a day then 5 % of 2000kcal. is 100 kcal. and 1g of sugar will provide 4kcal. so, it is 25 g of sugar in a day. (Note - This is not only Kitchen sugar but overall artificial +natural sugar). 

3. For people who have health-related problems - For people who have any kind of health-related issue like diabetes, hypertension, chronic diseases, they need to reduce their sugar level to 3% of the daily calorie requirement. 

Suppose if a person consumes 2000kcal. in a day then 3 % of 2000kcal. is 66 kcal. and 1g of sugar will provide 4kcal. so, it is 16 g of sugar in a day. (Note - This is not only Kitchen sugar but overall artificial +natural sugar)

Consuming sugar up to this limit is safe, But if we exceed this level then this may create a problem. Men can consume 1-2% More than this sugar percentage,  but more than this level is not advised to consume. 

5 Easy Tips to calculate Your Own Sugar level -

1. Know your Calorie Requirement, it depends upon your age, gender, and physical activity level. 

2. Know in which category you fall in, Workout, Not- workout, or health-related disorder

3. If You are in the workout category then take 10 %, Not workout 5%, or health-related problem 3 %. This is how the 10.5.3 Formula works. 

4. If you are men then you can take 1-2% Extra. 

5. Calculate your Daily Sugar level. 

The immune system is a familiar word to all of us.  But Do we actually know what it means, How can we build our immune system with the help of food and nutrition, and Which vitamins help in boosting immunity? Here we will look upon all these answers. To know more.

The immune system is the very powerful system of our body that protects us from diseases caused by viruses, bacteria, and toxins and helps remove foreign bodies and migrant cells from our system. 

Nowadays, we hear a lot about Immune System, and we often say ' If a person has good immunity then coronavirus will not damage them ' But what if the person's immunity is Low, Then They have higher chances to get infected from Corona Virus. So now one question comes to your mind that How can we build our immunity?

Many foods help in building our immunity. Many vitamins like vitamin A, vitamin D, Vitamin B6, and Vitamin C are good in building our immunity. About other nutrients, Vitamin C is a water-soluble vitamin that helps in boosting our immune system. This vitamin is water-soluble so it needs to be consumed daily. Vitamin C is present mostly in vegetarian foods like fruits and vegetables but non-vegetarian food is not a good source of this Vitamin. The daily recommendation for an adult is 40mg to 60mg & pregnant women 60mg & lactating women 80mg/day.  To build our immunity -

Top 10 Commonly Consumed Foods That Boost Your Immune System 

1. Amla -

 

Amla is the topmost food that helps in boosting our Immune system and his food is mostly available in winters.  Amla has many health benefits they help in strengthening your hair,  they are rich in antioxidants, which reduces the risk of chronic health diseases like heart diseases, diabetes, and cancer. Amla also improves eyesight, boosts our immune system. Overall it is a superfood, if this Amla is eaten after your meal, it improves your digestion and increases the absorption of Iron. For More Details

2. Guava - 

Guava is the 2nd topmost food that helps in boosting immunity. Guava with pink flesh or guava with white flesh both helps in boosting immunity and are rich in Vitamin C, potassium, iron, calcium, and vitamin A & D. It prevents prostate cancer and high blood pressure. It relieves constipation because it is a rich source of fiber and helps in diabetes and weight loss.  For More Details

3. Capsicum -

Eating capsicum helps in keeping the skin clear, prevents rashes and pimples. it contains Vitamin A, which is good for the eyes and helps prevent eye diseases. Capsicum is low in calories and exceptionally rich in Vitamin C and other antioxidants, making them an excellent addition to our diet. All varieties of Capsicum (green, yellow, and Red) helps in boosting our immunity. For More Details

4. Raw Mango -

Raw mango is popularly famous as 'कच्चा  आम'. Raw mango is rich in Vitamin A, C & E. It prevents Dehydration, and cures stomach disorders such as constipation, bloating, indigestion, and diarrhea. Raw mango cleanses the liver and promotes the secretion of bile acid. It is high in calcium, magnesium which is useful in removing toxins from our body. They are high in niacin, which helps boost cardiovascular health and lowers the risk of chronic diseases like diabetes, heart disease, stroke, and heart attacks. Raw mango is good for skin and hair. For More Details

5. Drumstick -

Drumstick has various health benefits they help in purifying the blood of toxins and making our organs function better. They further act as a potent antibiotic agent. Consuming drumsticks regularly may help you streamline blood circulation well. They are a great food for diabetes patients. They are also good for hair and skin and strengthening bones. For More Details

6. Lemon- 

Lemon are very good for our health, they help in the digestion of our food and helps in increasing iron absorption. They are packed with nutrients including Vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. The Vitamin C in lemon can help in relieving stress and fight viral infection and sore throats. For More Details

7. Cauliflower - 

Cauliflower contains many nutrients they are high in fiber. They area good source of antioxidants and helps in weight loss. They are heart-friendly and support brain function. They help in maintaining the hormonal balance and support our immune system. Too much consumption of cauliflower affects gastrointestinal distress like excess gas and bloating. For More Details

8. Bitter gourd -

Bitter gourd is the source of several key nutrients like fibers, potassium, iron, vitamin C&A and zinc, folate. They help in reducing blood sugar levels and helps in fighting against cancer. Bitter gourd helps in weight loss and reduces cholesterol levels. Bitter gourd also helps in glowing and softening of the skin. For More Details

9. Papaya Ripe -

Papaya ripe are loaded with nutrients and have a powerful antioxidant effect. They improve heart health and improves digestion. they also help in boosting our immunity. They protect against skin damage. They are low in calories and high in fibers. For More Details

10. Orange Pulp

Oranges are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants. they help in reducing the risk of heart disease and kidney stones. they also help in controlling blood sugar levels and lowers the risk of cancer. orange is the most popular fruit, as they're both tasty and nutritious. For More Details

( Vegetarian) Top 10 Commonly Consumed Foods That are rich in IRON- Values.

Iron is the very essential trace mineral that is required for our body to perform numerous functions. Iron in our body is present in the erythrocytes ( Red Blood Cell ) as Haemoglobin. Hemoglobin helps in the transport of oxygen from the lungs, and some carbon dioxide back to the lungs. More About Iron

The most- bioavailable form for iron is the non-vegetarian foods like meats, kinds of seafood, etc. Vegetarian foods are also a good source of iron but the bioavailability of vegetarian food is a little less. Controlling absorption is important because the body cannot eliminate excess iron once absorbed. Iron absorption is 5-10% in healthy people, and 10-20% in iron-deficient people. Iron Suppose if you consume 100g of food that contains 10 mg of iron, absorption of iron in the healthy body is 1mg and in an iron-deficient individual is 2 mg. This is the reason why most people suffer from Iron-deficiency Anemia or having low hemoglobin level status. Top 10 Protein Rich Food's

NOTE- Most of the condiments and spices like Turmeric Powder is the richest source, Cumin Seeds, Fenugreek Seeds, etc are rich in iron, but we are not considering them here because we consume it in a  very small amount, so they do not provide enough Iron to our body. Related pules

Top 10 Commonly Consumed Vegetarian Foods That Are Rich in Iron

1. Moth Beans - 100g of moth beans contains 7.9 mg of Iron 

Moth Beans in general referred as मोठ, Moth Beans are Easily digested and contains high amount of magnesium, potassium, and fiber which helps in lowering the risk of Blood Pressure. Moth beans mostly consumed in the form of  'Whole moth beans ' and ' sprouted Moth beans'. Moth beans help in lowering cholesterol levels. It has a high antioxidant value. To Know in Details 

2. Bengal Gram Whole - 100g of Bengal gram Whole  contains 6.78 mg of Iron 

Bengal gram whole is commonly referred as काला चना or सफ़ेद छोले, Bengal gram whole is cheap and easily available food. It has many beneficial properties it helps increase the strength of the body and helps the body to absorb more glucose, which helps for diabetes patients. It is rich in protein and iron and many other vitamins and minerals. It also helps in maintaining the weight of an individual and prevents the onset of many chronic diseases. To Know in Details

3. Bajra - 100g of Bajra contains 6.42 mg of Iron 

Bajra is cereals that are mostly consumed in winters. Bajra is mostly consumed as 'Bajra ka Rotla' and 'Bajra ka Khichda'. Bajra is rich in magnesium which helps to keep the heart-healthy. It has potassium, which dilates the blood vessels, allows the blood to flow easily. This helps in lowering the blood pressure. Bajra is a whole cereal, therefore, it contains a lot of fiber and vitamin B complex which helps in the prevention of constipation. To Know in Details

4. Kidney Beans/ Rajma  - 100g of Kideny Beans contains  6.3 mg of Iron 

Kidney beans are generally known as 'Rajma'. Rajma has to be soaked prior to cooking because it has a very hard shell. Rajma helps in the prevention of cancer, its excellent legumes which help in regulating blood sugar level. It is a good source of soluble fiber and has a low glycemic index. It helps in strengthening bones and helps in maintaining weight. To Know in Details

5. Bengal Gram Dal - 100g of Bengal Gram Dal contains 6.08 mg of Iron 

Bengal Gram Dal or चना दाल is most often consumed. Bengal gram dal is an excellent source of vegetarian protein and provides enough energy which our body requires. It is Diabetic friendly dal because it has high fibers and also helps in the maintenance of weight. It helps in lowering blood pressure. In our Indian society, Bengal gram dal flour is made ' Besan' which is also an important part of our Indian diet. To Know in Details

6. Black Gram Whole - 100g of Black Gram Whole contains 5.97 mg of Iron 

Black Gram Whole or Urad which is consumed in whole and also in dal form, उरद दाल is the very famous dal which is consumed with 'दाल-बाटी ' (Rajasthani Dish). Black gram holds a very high protein than other legumes. It is an excellent source of iron, dietary fibers, isoflavones, zinc, copper, and many other vitamins and minerals. Black gram increases the uric acids level, which leads to the problem like kidney stones, and gall stone. If eaten in moderation does not create any harm to your health. To Know in Details

7. Cashewnuts- 100g of Cashewnuts contains 5.95mg of Iron 

Cashewnuts or काजु is the favourite nuts among all the nuts. Cashewnuts are rich in iron, low in sugars and rich in fibers, it contains heart-healthy fats and plant protein. They're also a good source of copper, magnesium and manganese- these all nutrients helps in energy production, brain health, immunity and bone health. To Know in Details

8. Sunflower seeds - 100g of Sunflower seeds contains 5.85 mg of Iron 

Sunflower seeds are easily available in the market. It is a rich source of Iron. Sunflower seeds are high in protein and rich in healthy fats as well as rich in antioxidants that can lower your risk of developing serious conditions. It is rich in Vitamin B1 & B6, vitamin E, Iron, Selenium, Magnesium, and Zinc. To Know in Details

9. Fenugreek leaves- 100g of Fenugreek Leaves contains 5.69 mg of Iron 

Fenugreek leaves or in our local terms मैथी is very beneficial for our health. we mostly consume it in the form of sabzi, paratha, or Thepala. Fenugreek seeds and fenugreek leaves both are good sources of Iron. Fenugreek leaves is mostly available in winters and may reduce cholesterol levels, lower inflammation and help with appetite control. It lowers blood sugar levels, testosterone levels and increases milk production. To Know in Details

10. Coriander leaves - 100g of Coriander leaves contains 5.3mg of Iron 

Coriander leaves or धनिया, it is freely available in our Indian market. Coriander seeds and coriander leaves are easily grown and both are rich in iron. coriander leaves have numerous health benefits help in lowering blood sugar levels, promote digestion, and fight against infection. It can be easily consumed in our diet we can add Coriander leaves to every sabzi and every dal, we can also make chutney out of it. To Know in Details

( Table)Top 6 PLANT based milk is Best for Lactose Intolerant/ Vegans People ?

Plant-based milk is the non-dairy beverages, For people who are lactose intolerant and are vegan who do not and cannot consume animal milk like cow's milk, buffalo's milk, etc, these people are suggested to drink plant-based milk. These kinds of milk are also nutritionally good and contain vitamins and minerals. 

Here, we will discuss a Comparision between 6 plant-based milk and 7 Different nutrients. We will consider Almond milk, soy milk, cashew milk, oats milk,  Rice milk, and coconut milk. All milk is good in itself or other, to make milk of the plant-based products, First, they are soaked in the water and then ground to make milk. 

1. Almond's Milk -

Almond milk is not as nutritiously good as cow's milk, a nutritional label. They frequently contain added Vitamin D, calcium, and protein, making them more similar to regular milk in nutritional content. However, Almond milk is naturally rich in several vitamins and minerals especially vitamin E. 

1 glass of almond will provide 40 kcal. and 2 g protein, which is very low when we compare to animal milk animal milk, but still vegans and lactose intolerant can take this milk.

TYPE	CALORIES	SUGAR	PROTEIN	TOTAL FAT	CARBOHYDRATES	CALCIUM	SODIUM
ALMOND MILK	40g	0g	2g	3g	1g	292.6mg	173mg
SOY MILK	80g	1g	7g	4g	4g	61.6mg	115mg
CASHEW MILK	25g	0g	<1g	0g	1g	450mg	160mg
OAT MILK	11g	2g	2g	1g	9g	350mg	100mg
RICE MILK	120g	10g	0g	2g	22g	269mg	94mg
COCONUT MILK	50g	0g	0g	5g	2g	40.7mg	29mg

COMPARISION BETWEEN 6 PLANT MILK AND 7 NUTRIENTS

2. Soy Milk - 

The protein in soy milk is healthy, plant-based, and can help support healthy muscles and organs. Soy milk is rich in omega 3 Fatty acids, which are a healthy fat that your body requires from outside like from the diet. Excess consumption is harmful as it has toxic substances like goitrogen, limited consumption is safe and soaks prior to preparing milk. 1 glass of soy milk provides 80 kcal. and 7 g of protein, this is more than double the amount of almond milk. 

3. Cashew Milk 

Cashew milk is a popular non-dairy beverage made from whole cashew and water. It has a creamy, rich consistency and is loaded with vitamins, minerals, healthy fats, and other beneficial plant compounds. 1 glass of cashew milk will provide only 25 kcal. and < 1 g of protein. 

4. Oats Milk 

If you're looking for more nutritious, store-bought oat milk is often fortified with vitamin A and D, iron, calcium, potassium, fiber, and riboflavin. Since oat milk s made from fiber-rich oats, it has a higher level of carbohydrates than other milk alternatives but contains no saturated fat. 1 glass of oats milk contains 11kcal. and 2 g of protein, which is rather a good option for one who wants to maintain weight. 

5. Rice Milk 

It is the least allergenic of milk. it can be fortified to be a good source of calcium, vitamin A, and Vitamin D. Rice milk s naturally sweeter than other milk alternatives. 1 glass of rice milk provides 120 kcal. and 10 g of protein, which is the best option for those who are vegan and lactose intolerant and want to gain weight. 

6. Coconut Milk 

Coconut milk contains fermentable carbohydrates. This may create problems like Diarrhoea, Constipation. Coconut milk helps in decreasing LDL cholesterol and increases HDL cholesterol which is healthy for our body. coconut milk has fewer nutrients than dairy milk. 1 glass of coconut milk contains 50 kcal. and 0 g of protein, it has 0 protein, if a person has a kidney-related disorder then coconut milk is a healthy option. 

( Easy Way ) Which Of These 9 Animal Milk is Best for You - Comparision Table.

 Milk is the nutrient-rich liquid food produced by the mammary glands of mammals. Here we will discuss 9 different types of Animal milk, we will compare 9 different milk-based on 7 different nutrients. We will talk about 9 animal milk that is locally available and consumed by most of us. Cow's vs. Buffalo's Milk

Milk is the nutritious liquid that we consume daily, and we all know that it is very essential for our health. Milk is considered a complete food for infants, it has all the vitamins and minerals which is necessary for us except Vitamin C. Milk does not contain Vitamin C. 

Hear, we will know 9 Different types of Milk like- 

1. Cow's Milk - 

Cow's Milk is the most nutritious milk, Cow's milk is easily and quickly digested by our body. It contains magnesium, which is important for bone development and muscle function, and whey and casein, which play a role in lowering blood pressure. 1 glass of cow's milk will provide 150 kcal. and 8 g of protein. 

2. Buffalo's milk - 

Buffalo's milk is also nutritious milk, people deny to drink this milk is because it is difficult to digest and sometimes this may create a problem of BLOATING, 1 glass of buffalo milk provides 237 kcal. which is very large when we compare it with cow's milk and it will provide 9 g of protein which is also high when we compare it to buffalo milk Benefit's of buffalo milk

3. Camel's Milk 

Camel milk is rich in many nutrients that are important for overall health. when it comes to calorie, protein, and carbohydrates content, camel milk is comparable to whole cow's milk. However, it is lower in saturated fat and offers more vitamin C & B, calcium, iron, and potassium. 1 glass of camel milk will provide 107 kcal. which is very low when we compare it to cow's milk and 8 g of protein which is the same as cow's milk.

4. Goat's milk - 

Goat's Milk is high in medium-chain fatty acids. This is important because these are sorted as body fat and provide an energy boost. They are linked to the prevention of heart disease and treatment of many intestinal conditions while lowering your cholesterol and increasing levels of Good Cholesterol. 1 glass of Goat's milk will provide 160 kcal. and 10.08 g of protein which is high. 

COMPARISION TABLE WITH DIFFERENT MILK AND DIFFERENT NUTRIENTS. 

TYPE	CALORIES	SUGAR	PROTEIN	TOTAL FAT	CARBOHYDRATES	CALCIUM	SODIUM
COW MILK	150 kcal.	12g	8g	8g	12g	258mg	107.4mg
BUFFALO MILK	237 kcal.	13g	9g	17g	12g	412mg	127mg
TONED MILK	120 kcal.	12.32g	8.08g	4.8g	11.4g	288mg	104mg
DOUBLE TONED MILK	104 kcal.	12g	8.24g	2.4g	12.16g	288mg	104mg
SKIM MILK	80 kcal.	12g	8g	0g	12g	306mg	125mg
LACTOSE FREE MILK	122 kcal.	12g	8g	3g	12g	288mg	115mg
FULL CREAM MILK	158.2 kcal.	12g	7.8g	7.9g	11.12g	272mg	105mg
GOAT MILK	160 kcal.	10.08g	8.08	9.36g	10.08g	304mg	112mg
CAMEL MILK	107 kcal.	8g	5.4g	4.6g	11g	293mg	150mg

 

5.Toned milk- 

Toned milk is a method of treating Buffalo's milk by adding skim milk, powdered skim milk, and water to the buffalo milk, this process decreases the fat content, increases the quantity of available milk, and ' tone-up ' the non-fat solids level to the original amounts. It has several health benefits, including improved bone mineral density and a reduced risk of chronic conditions, such as heart disease and type 2 diabetes. 1 glass of milk contains 120 kcal. and 12.32 g of protein which is highest among all milk. 

6. Double Toned Milk -

Double-toned milk is the same as toned milk and its fat content is reduced to 1.5% and non-fat solids content increased to 9%. This milk i0s obtained by adding skimmed milk to whole milk. It is ideal for those trying to maintain weight as it keeps the calorie under control and also helps in weight loss. 1 glass of double-toned milk contains 104 kcal and 12 g of protein which is an ideal option for weight loss. 

7. Full Cream Milk 

Milk from which the Cream has not been removed is called ' whole milk' or 'Full cream milk'. It contains more than 3.5 % of fat; it is highly nutritious and provides the essential nutrients required for growth and development. 1 glass of full cream contains 158.2 kcal. and 12 g of protein which is also a good option for weight loss. 

8. Skim Milk 

It is made when all the cream is removed from whole milk. it is just opposite to full cream milk. It contains 0.1% fat. it is loaded with protein, calcium, phosphorus, Vitamin D & A. Skimmed milk has fewer calories than whole milk. it is recommended for people with heart disease, diabetes, obesity. 1 glass of skim milk contains 80kcal. and 12 g of protein. It is good for adults who are health conscious and want to maintain their ideal weight. 

9. Lactose-Free Milk - 

Lactose-free milk and other dairy products allow people with lactose intolerance to enjoy drinking milk and eating dairy foods. Lactose-free milk is the real milk and the enzyme lactase has been added to break down the lactose, the natural sugar found in the milk. 1 glass of lactose-free milk contains 122 kcal and 12 g of protein which is a very good option for people who have lactose intolerance and want to maintain weight.