‘Milk vs Cheese vs Yoghurt’… Which dairy product is best for me?

There are many types of dairy products that can be made from milk, such as cheese, yogurt and butter. As it is known to be good for health, the consumption of dairy products is increasing every year. Dairy products seem to have the same effectiveness since they are all made from milk, but in reality, each food has slightly different effects. You can eat it according to your taste, but for maximum benefit, it is better to eat the dairy product that suits you best.

There are different dairy products that can be made from milkㅣSource: Clip Art Korea
1. milk
Milk is known as the perfect food. This is because it is rich in essential nutrients such as protein, fat, carbohydrates, minerals and vitamins. In particular, it contains large amounts of calcium and protein, which are essential for bone health, and is effective in maintaining bone density and preventing osteoporosis. The calcium content per 100mL of milk is around 100mg and the protein content is around 3g, which is very high. Milk also contains insulin-like growth factors that are closely related to bone and muscle growth and development. For this reason, milk is recommended for the elderly or growing children with weak bones.

There’s only one problem with all this good milk, and that’s lactose. When we eat milk, we need lactase, an enzyme that breaks down lactose in our body, to break down and absorb lactose in the small intestine, and Asians often lack this enzyme. This syndrome is called lactose intolerance. If you are lactose intolerant, you can eat milk degraded to lactose or eat nutrients from milk in the form of cheese or yoghurt.

2. Cheese
Cheese is made by concentrating milk to about 1/10, and has a higher nutritional content than the same amount of milk. In addition, 90% of lactose in milk is removed during the cheese fermentation process, and the rest is broken down during aging, so even people with lactose intolerance can eat it without worry.

Cheese is a high protein food that is easier to digest and absorb than milk. This is because the protein in cheese is broken down into amino acids during fermentation and ripening. The actual protein digestion and absorption rate is 90-98%, which is much higher than meat protein. It has even more essential amino acids than other protein foods. This is the best food for the elderly who have a weak digestive system or find it difficult to eat animal protein.

There are a few things to keep in mind when eating cheese. This is the sodium content. Cheese is often high in sodium because it is cured during aging to improve flavor and texture. Be careful to eat the right amount.

3. Yoghurt
Yogurt is also a dairy product made from fermented milk that can be consumed by people who are lactose intolerant. This is because lactic acid bacteria use lactose as an energy source during yogurt fermentation, most of which disappears.

The lactobacillus in yoghurt promotes intestinal health and helps the growth of beneficial bacteria in the intestine to regulate the balance of intestinal microbes. It is a dairy product recommended for the elderly or people with poor digestive function.

A recent study found that liquid yogurt is the food that contributes the most to vitamin D intake in Koreans. According to the Hanuk Food Communication Forum (KOFRUM), Dr. Gye-ho Lee’s team at the Korea Analysis Technology Research Institute analyzed the vitamin D content of 148 commercially available foods in Korea. As a result, it was revealed that liquid yogurt (31.3%) was the food that contributed the most to vitamin D intake in Koreans.

Vitamin D, which is abundant in yogurt, plays a role in helping to absorb serum calcium in the intestines. That is why he emphasizes eating yogurt, which is recommended for postmenopausal women who are at high risk of osteoporosis.