Low In Fat, But High In Sugar
In a Harvard University study recently published in the Journal of the American Medical Association, milk was found to not be as healthy as we all thought. Well, low-fat milk at least. The recent cause for awareness about low-fat milk is due to added sugars, but the government recommends that adults and children over the age of nine get three cups a day to meet their calcium needs. However, because of the added sweeteners, only one glass of milk would go over the sugar intake limits for children. These findings can be a concern for students taking online cooking courses because obesity is a major problem in the U.S. and a health condition that aspiring chefs should keep in mind while preparing meals. If you are trying to lower your sugar intake while studying at a culinary academy, there are other calcium-rich foods that you can substitute for milk.
Eat more leafy greens
Leafy greens, while often unpopular with children, are packed with calcium and other nutrients that make them viable options for replacing low-fat milk. Many people may hear the name “leafy green” and automatically assume they will be eating a lot of salads in order to get the calcium they need. However, spinach and kale can be very versatile. In addition to being great in salads, these two greens are some of the most popular ingredients for smoothies and can even be added as toppings for sandwiches.
- Kale has become quite the trendy veggie in health food circles lately – and it’s easy to see why. This plant is loaded with the nutrients our bodies need, such as iron, calcium, fiber and omega fatty acids. The best part about kale as a milk substitute, though, is that one serving of it actually contains more calcium than a serving of milk and can be more easily absorbed by the body than the calcium found in dairy.
- Spinach can be tricky to eat for calcium if you don’t understand a little about its chemical makeup. While it technically contains more calcium than a glass of milk, spinach also has a natural substance called oxalate. The oxalate combines with calcium to prevent it from being absorbed into the bloodstream. However, cooking spinach before eating or mixing it with veggies high in vitamin C can prevent the oxalate from blocking calcium absorption.
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