the milk

Hello! I’m Elena, your nutrition expert from Castelló. Today we’re going to analyze a food that has been with us since we were born and is a staple in almost every fridge: the milk.

Here, when we talk about "milk" on its own, the law tells us that we are referring to the cow. If it is goat's or sheep's milk, it must be specifically indicated. Technically, milk is a perfect emulsion: a complex mixture of water, sugars, fats, proteins, and vitamins. But do you know the differences between the one you buy "fresh" and the carton one? Let's take a look!

1. Heat treatment: Fresh or carton?

The main difference is not just the taste, but how the bacterial load has been removed:

• Pasteurized Milk (the so-called "fresh" milk): It is heated gently (about 72ºC Eliminates pathogens while retaining more vitamins and the original flavor. Disadvantage: It lasts a few days and should always be kept in the fridge.

• UHT Milk (Ultra High Temperature): It is the regular carton one. It is subjected to 130-150ºC for just 2-5 seconds. This kills all living bugs and allows it to be stored outside the refrigerator for months (as long as it remains sealed).

• Sterilized Milk: Heated in the container to 115-120ºC for longer. It loses the most vitamins in the process.

2. Nutritional Profile: Whole, Semi-Skimmed or Skimmed

A lot of people think skimmed milk is "water," but technically we've only removed the fat. The problem is that when the fat goes, the vitamins go with it A, D and E.

Note from Elena: If you choose skimmed, try to make it enrichedto restore those vitamins that are lost when the cream is removed.

What does a glass of milk really contain?

The milk is a very complete food, but deficient in iron and vitamin C. Its star components are:

• Lactose: The natural sugar in milk. If it upsets your stomach, it's because you're lacking the enzyme lactase to crush it.

• High-value proteins: The 80% es casein (the one that curdles to make cheese) and the $20\%$ are whey proteins (very rich in essential amino acids).

• Minerals: It is a source of easily absorbed calcium and phosphorus.

Tools from My Pantry

The foundation of many breakfasts and desserts is milk. To make them complete and healthy, here are my essentials:

• Sugar-Free Flavor: If you like milk with cocoa or are making rice pudding, do not add refined sugar. Use Powdered Erythritol.

  • It's my choice because it sweetens with 0 calories and does not alter the taste of the milk.

• Modified Milks: If you’re looking to take care of your heart, there are milks in which cow’s fat is replaced by vegetable oils rich in Omega-3. They are a great option for improving your lipid profile.

Elena's "Life Tip"

Did you know that sheep's milk has almost twice the fat and protein of cow's milk? For that reason, sheep's milk cheeses are so strong in flavor. If you're looking for something light for your coffee, cow's milk is ideal, but if you need an extra boost of energy or nutrients (as in the case of athletes or children), fortified or whole milks are great allies.

And remember: once the UHT milk carton is opened, it becomes a fresh product. Keep it refrigerated and consume within 3–4 days!

Are you on Team full-fat milk, the classic kind, or do you prefer skimmed and fortified options? Tell me how you drink it!