Which Milk Is Good For Pregnant Women

These days, with markets being stocked up with varieties of milk, you may find it difficult to understand which type of milk is suitable for you and your baby. If you have been worried about this, here is a low down on the types of milk that are available. Have a look and choose the one that suits you best.

1. Skimmed Cow’s Milk:

If you don’t want to put on unwanted calories during your pregnancy, then skimmed milk is a good choice.

 The cow’s milk goes through a process where the saturated fat content is removed to make it light.

This process also reduces the fat-soluble vitamins like A, D, E and C which are highly needed during pregnancy.

·         One cup of low-fat milk provides 305 mg of calcium.

·         One cup of skimmed milk contains 83 calories.

·         Drinking 2-3 cups each day can help you meet most of your daily calcium needs during pregnancy.

2. Cow Milk:

The most common and demanded milk is cow’s milk. It is the most widely used milk and available as whole milk, fat-free milk, skimmed and flavored milk.

Nutritional Facts:

Cow’s milk is rick in amino acids that help build cells in maternal body and also that of the baby. Vitamin D present in cow’s milk is essential to ward off diabetes in mothers and also helps in the growth of unborn baby. Vitamin E serves as as an antioxidant and helps keep many diseases at bay. If you want strong bones for you and your baby, then you should rely on cow’s milk for its high Calcium content. A glass of cow’s milk is known to provide 285mg of calcium. Cow’s milk also contains Vitamin A which is good for vision and builds healthy tissues and a strong immune system.

3. Soy Milk:

Soy milk is obtained by grinding water-soaked soybeans. Available as fat free, whole, flavored varieties, you will also find varieties enriched with fiber or calcium. Soy milk contains almost the same protein level as cow’s milk.

Nutritional Facts:

It is cholesterol free and supplies ample calcium to the developing baby and expecting mother. Monosaturated and polysaturated fat content helps in defending against cardiovascular diseases. Antioxidants present in soymilk helps in fighting against cancer. A glass of soy milk provides 300 mg of calcium.

4. Rice Milk:

It is prepared from ground rice and water. Rice milk is available in flavored, skim, protein or calcium enriched varieties. Diabetic patients must not prefer rice milk as it contains 4 times more carbohydrates as compared to cow’s milk.

Nutritional Facts:

Rice milk contains high levels of B vitamins. It has low fat content. Rice milk can also prove to be an omptimal calcium source as an enriched variety. Although low in protein, it contains more antioxidants, capable of busting disease in the form of selenium and manganese when compared to other milk choices. A glass of unfortified rice milk is known to provide 20 mg calcium.

5. Almond Milk:

Almond milk makes the best alternative especially for those who are intolerant to soy or gluten. Almond milk is prepared from grounded almonds and water.

Nutritional Facts:

It is free from saturated fat and cholesterol. It is rich in folic acid, fiber, protein, B vitamin, calcium, iron and vitamin E. Low in calories, almond milk also contains antioxidants that boosts the immune system. A glass of unfortified almond milk provides 7.5 mg calcium.

6. Oat Milk:

The high fiber content in oat milk prevents constipation during pregnancy. It controls food craving, monitors sugar levels in blood, and helps in transporting oxygen to cells.

Nutritional Facts:

It is rich in vitamins A and B and minerals like manganese, potassium, and phosphorous. It contains more amount of protein than almond or rice milk but it is less proteinous than cow’s milk. A glass or oat milk provides 120 mg calcium.

Tips and Precautions:

What To Eat Or Drink:

Dairy foods like yogurt can make a healthy afternoon snack. Drink milk in cereal bowl. At dinner, have a cup of skim milk. Including low fat cheese in salads might make a great choice.

What To Avoid:

Cheese like camembert and brie that are mould-ripened and blue-veined soft cheese like Roquefort should be avoided during pregnancy. Cheese obtained from unpasturised goat or sheep’s milk may contain listeria (bacteria). Avoid using unpasteurized milk during pregnancy as it can cause food poisoning.