Milk is a low protein source, but contains high-quality casein protein. High protein milk can be made by mixing powdered milk with fluid milk. Cheese, yogurt, and genetically modified cows can also provide high protein dairy options. A balanced diet is still recommended.
Despite being relatively low in itself, milk is considered an important source of protein, particularly in Western cultures. High protein milk exists in various forms, including milk harvested from cows that simply have higher levels of protein, powdered milk supplements, or other dairy products. Processed dairy products like cheese and milk also contain high levels of protein.
Due to the amount of water present, milk has a fairly low amount of protein. The casein protein found in milk, however, is considered to be of high quality. Casein protein contains all the essential amino acids. Skim milk and whole milk contain almost the same amount of casein protein.
Certain types of cows produce milk with a higher protein content than others. In 2003, dairy cows in New Zealand were genetically cloned to produce milk with unusually high protein levels, for example. Genetically modified animals, like these cows, are often given growth hormones. This is considered a controversial practice, as such hormones are often passed through the animal and into the harvested milk.
A high-protein milk mix can be made at home by mixing skim, low-fat, or whole milk with dry powdered milk. Powdered milk contains a large amount of protein per ounce due to the fact that all the water evaporates from the product. When mixed with fluid milk, protein levels are kept high without any other supplements diluting the liquid or dry product.
Other protein-rich dairy products include cheeses and yogurts. Like powdered milk, much of the water is removed from cheese and yogurt during processing, resulting in a higher protein content than fluid milk. Cheddar, mozzarella, cream cheese, and Parmesan have relatively low levels of protein compared to cottage cheese. However, a serving of cottage cheese often has a larger volume than a serving of any of the cheeses listed above. Cottage cheese is often considered a meal in its own right, particularly when mixed with fruit.
Yogurt is among the healthiest and most protein-rich dairy products. Nonfat yogurt tends to be higher in protein than whole milk yogurt, and Greek yogurt is also considered an excellent source of protein. Other health benefits of yogurt include the presence of live cultures such as acidopholous and bifidus, which promote healthy digestion, and calcium, which is found in all dairy products.
High protein dairy products can be used to practice a high protein diet. Such a diet helps build lean muscle mass, but it may be at the expense of fruit and vegetable intake. As higher levels of protein in the diet require a higher need for vitamin and mineral intake, it is recommended not to overlook a balanced diet.
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