We all remember those great milk mustache posters that told us, “Milk. It does a body good.” Over time, though, several studies have been conflicting if that’s true. Some studies have warned us that high-protein milk is high in fat and should be avoided, while others warn to stay clear of it completely. The latest study released in the Journal of Dairy Science shows that milk consumed with a breakfast cereal can still be great for your body and lower your risk of diabetes!
The aforementioned study focused on high-protein milk with breakfast and measured the effects on blood glucose levels with, and after breakfast meals. Researchers from the University of Toronto, led by H. Douglas Goff, determined that blood glucose levels were lower in the group that consumed high-protein milk with breakfast cereal than the group that consumed breakfast cereal and water. Both groups were fed a lunch of pizza, and blood levels were measured throughout the day. The group that consumed milk with a breakfast cereal had the lower postprandial blood glucose levels than the group that had just cereal and water, and were more satiated through the day.
What’s the secret? The whey protein, of course. We all know that whey is essential for building muscle and keeping your bones healthy. In this randomized double-blind study, the high-protein milk (whey) combined with a high-carbohydrate food (cereal) was measured against satiety and eating throughout the day. According to an article published last month in ScienceDaily, researchers were able to determine that the “whey and casein present in the milk released gastric hormones that can slow the digestion process and make your feel full longer.” Whey proteins alone achieve this effect “more quickly, whereas casein proteins provide a longer-lasting effect.”
As Dr. Goff explained to ScienceDaily, “Metabolic diseases are on the rise globally, with type 2 diabetes and obesity as leading concerns in human health. Thus, there is impetus to develop dietary strategies for the risk reduction and management of obesity and diabetes to empower consumers to improve their personal health.”
Eating breakfast cereal with milk is controversial and the practice has been questioned over the years. Cereals can be highly glycemic and are the not the best choice to start your day; a healthier cereal variety or another food would be a better choice. Use your judgment and check the supplement facts on the box of cereal (and all food) and beware of cereals high in sugar. And from the news this study brings, it’s clear that milk is still doing your body pretty good and guarding against your risk of type 2 diabetes and obesity. Whey to go, milk!
Kung B, Anderson GH, et al. Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake. Journal of Dairy Science, 2018; DOI: 10.3168/jds.2018-14419
Elsevier. Consuming milk at breakfast lowers blood glucose throughout the day: Effects of protein composition and concentration. ScienceDaily, 20 August 2018. https://www.sciencedaily.com/releases/2018/08/180820085243.htm