The Health Benefits and Drawbacks of Mixing Malted Milk with Beverages
Malted milk, once primarily a supplement for infants, has evolved to become a popular ingredient in a variety of beverages and desserts. This versatile mixture of malted barley, wheat, sugar, and whole milk has both health benefits and drawbacks, which this article will explore in detail.
History and Usage of Malted Milk
Malted milk has a rich history dating back to the early 20th century, originally used to fortify infant milk and provide calories and strength to invalids and athletes. It was later incorporated into beverages, such as milkshakes and shakes with ice cream, for its nutty flavor. Beyond being a flavor enhancer, malted milk also has roles in baking and the production of certain candies.
Health Benefits of Malted Milk
Malted milk contains several essential vitamins and minerals that can contribute to overall health. One cup of plain malted milk prepared with whole milk contains 233 calories and 9.6 grams of fat, of which 5.4 grams are saturated. Chocolate malted milk prepared similarly contains 225 calories and 8.7 grams of fat, with about 5 grams being saturated. Along with these fats, malted milk offers a significant protein content, providing about 9 to 10 grams towards the daily recommended intake of 46 grams for women and 56 grams for men.
In addition to these nutrients, malted milk is a valuable source of calcium, phosphorus, and vitamin B-12, which are crucial for bone health, supporting the skeletal structure, and maintaining a healthy nervous system, respectively. A single cup of plain or chocolate malted milk provides about one-third of the daily recommended intake of calcium and half of the daily needed amount of vitamin B-12.
Nutritional Drawbacks of Malted Milk
Despite its health benefits, malted milk also has significant drawbacks. Regularly consuming malted milk can lead to a high intake of sugar and saturated fats, which can negatively impact overall health. One cup of plain malted milk made with whole milk contains 25.3 grams of sugar, while the chocolate variant contains 17.7 grams of sugar. Added sugar leads to an increased risk of heart disease and weight gain, making it crucial to limit its consumption as a part of a healthy diet.
Saturated fats, at a concentration of 5.4 to 8.7 grams per cup, can also raise cholesterol levels and increase the risk of heart disease. While the recommendations vary, a general guideline is to limit saturated fat intake to 10 percent or less of total calorie intake.
Including Malted Milk in Your Diet
To enjoy the benefits of malted milk while mitigating its drawbacks, it is best to treat it as an occasional treat rather than a regular part of your diet. Opting for reduced-fat or skim milk can help reduce the fat content of the drink, although not the sugar content. Regular milk, while containing naturally occurring sugars, is still an essential part of a balanced diet.
In conclusion, while malted milk can be a tasty and nutritious addition to beverages and desserts, it is important to be aware of its high sugar and fat content. It is recommended to enjoy it in moderation and make healthier choices when possible.