Contents
Cow’s milk is not for everyone, and some people just don’t like it, so people are looking for an alternative. Goat milk is more similar in characteristics to cow milk than other types. But due to some properties of this product, it is better absorbed and has a positive effect on the body as a whole. This favorably distinguishes goat milk from analogues. What is the benefit and harm of goat’s milk, who can drink it, the expert will help you figure it out – nutritionist Ksenia Pustovaya.
The history of the appearance of goat milk in nutrition
From time immemorial, the goat has been used to obtain a nutritious and tasty drink. This animal is often mentioned in historical and religious books.
Goat milk has played an important role in medicine since ancient times. Hippocrates used it for consumption, and in the resorts of Switzerland, anemia and rickets are still treated with it.
In 1905, Prince Urusov brought goat milk to the Empire for the first time and arranged a tasting in the Summer Garden of St. Petersburg. The product was to the taste, soon small cattle appeared in many farmsteads. Over time, already in the USSR, goat’s milk began to gain great popularity, so goats “settled” in all agricultural enterprises and supplied milk to all party committees in Moscow.
Composition and calorie content of goat milk
It is because of the impressive health benefits that goat milk has become popular. It contains many nutrients: carbohydrates, proteins, sugars, sodium and others.
“Goat milk contains approximately 30% of the recommended daily intake of calcium, a large amount of magnesium, zinc, selenium, phosphorus, potassium, copper, vitamins D, A, B2, C,” notes Ksenia Pustovaya.
| Nutrients | for 100 g |
| Calories | 69 kcal |
| Fats | 4,1 g |
| Proteins | 3,6 g |
| Carbohydrates | 4,5 g |
Vitamins and minerals in goat milk (as a percentage of the daily value per 100 g)
| Vitamin A | 6,3% |
| Calcium | 13,4% |
| Vitamin D | 8,7% |
| Vitamin C | 1,4% |
| Magnesium | 3,5% |
| Sodium | 3,8% |
| potassium | 4,3% |
The Benefits of Goat Milk
Goat’s milk is milder on the stomach than cow’s. In addition, this product can be eaten by people with hypersensitivity to lactose, since its content in it is much less than in cow’s. (one)
Goat milk is welcomed in the diet. The composition of the drink includes components that are easily digested and are not deposited in the form of extra pounds. Despite the undoubted benefits of goat milk for humans, it is important not to abuse it. There is more fat in one serving of the drink than in any other, so it is necessary to control the amount of consumption.
The benefits of goat milk for men
Goat milk also has significant benefits for men’s health.
Representatives of the strong half of humanity often suffer from diseases of the gastrointestinal tract. Goat milk contains phosphates, which reduce stomach acidity. And this has a beneficial effect on well-being. Goat’s milk is digested twice as fast as cow’s milk and is better absorbed (2).
Benefits of goat milk for women
The product contains key nutrients needed by pregnant and lactating women, including lactic acid, calcium and iron. Also, milk helps to replenish the vitamin balance and supports the body during menopause.
Cosmetics manufacturers have long appreciated the beneficial properties of goat milk. Based on dairy products, face and hair masks are made. Goat milk and human skin have the same pH. This means that it can also be used for cleansing: it does not disturb the skin’s natural microbiome. It is also used to treat acne and pimples.
The benefits of goat milk for children
This drink is also recommended for children: goat’s milk strengthens the immune system, normalizes the functioning of the gastrointestinal tract, has a beneficial effect on the musculoskeletal system and prevents the development of rickets, improves heart function.
The composition is rich in iodine – an indispensable nutrient for the formation and normal functioning of the thyroid gland. Goat milk has 13% more calcium, 25% more vitamin B6, and 47% more vitamin A than cow’s milk. (3)
Harm of goat milk
People with lactose intolerance should avoid this drink. Despite the fact that it is easier to digest and absorb than cow’s milk, it still contains lactose and in some cases can provoke an undesirable reaction of the body.
In the presence of diseases of the pancreas, it is also not recommended to consume a lot of goat’s milk – due to the high fat content in the composition. For the same reason, people who monitor their fat intake should not eat goat’s milk too often.
If you have such a feature as increased blood viscosity, this product is also not recommended: it can lead to an increase in hemoglobin.
The use of goat milk in cooking
Yogurt, cheese and other dairy products are made from this natural raw material. And also this ingredient is often found in recipes for baking and sweets as an alternative to cow’s. The composition is similar, but goat’s milk has a sweetish aftertaste – for this, confectioners love it.
Goat milk nut butter
A real delicacy for lovers of chocolate and nutty taste. Goat milk sweets are soft in texture, reminiscent of toffee or toffee
| Powdered sugar | 0,5 kg |
| Cocoa | ½ cup |
| Butter | 120gr |
| Goat milk | ¼ cup |
| Vanilla sugar | 1 teaspoon |
| Walnut | ½ cup |
Combine sugar and cocoa in a large bowl, make a well in the center, then
put the chopped butter and milk in there, but do not stir! Add some vanilla sugar and microwave everything for 2 minutes.
After mixing everything with a blender or mixer until smooth, add nuts and pour into a greased pan and refrigerate until set. When the fondant has hardened, cut it into squares and serve.
Homemade goat cheese
It can be used as a cut on the table, added to pizza or Greek salad. Goat milk cheese goes well with olive oil, red pepper and nuts
| Goat milk | 1600 ml |
| Lemon | 1 pc |
| Salt | ½ tablespoon |
| Celery | 10 g |
| dry oregano | 1 teaspoon |
| Garlic | 3 denticles |
The two main ingredients are milk and lemon. The rest depends on your taste preferences.
Heat the goat’s milk over low heat in a heavy-bottomed saucepan: the longer the better. When the liquid warms up to 82-87 degrees, remove the pan from the stove. Add freshly squeezed lemon juice to the milk, stir and wait 8-15 minutes for the whey to separate. Then transfer the mass to a colander with gauze and drain the whey into another container.
Roll the future cheese into a gauze knot and tie it well. Hang it over any container for 40-60 minutes and wait until the cheese is formed. After the time has elapsed, the product is ready for use.
Submit your signature dish recipe by email. [email protected]. Healthy Food Near Me will publish the most interesting and unusual ideas
How to choose and store goat milk
When buying a drink in a store, pay attention to the expiration date and integrity of the container. If you buy goat milk directly from farmers, you can ask them to give milk for testing.
After opening the package, it is recommended to consume milk within 2-3 days, so it is better to purchase the product in small packaging variations. There should be no products with a strong smell in the refrigerator next to goat milk, otherwise the drink will be saturated with this aroma.
It is not recommended to pour goat milk from industrial containers: glass containers, tetra-packs and vacuum packaging better preserve the nutritional and taste qualities of the drink.
But keeping milk in the sun is not worth it. Firstly, direct sunlight destroys the vitamin D contained in it, and secondly, the drink simply quickly deteriorates.
Popular questions and answers
The most popular questions were answered by Ksenia Pustovaya, nutritionist, founder of the Center for Distance Education “School of Nutritionists” and the University of Personalized Dietetics and Nutrition.
Is goat’s milk good for old age?
If we take the ideal state of health, then in this case we can talk about the benefits of goat’s milk for any generation, including the elderly.
The benefits of goat milk for the elderly:
● improves vision, thanks to vitamins A, D, C, riboflavin, zinc, selenium in the composition;
● well absorbed (low content of casein and lactose);
● does not contribute to the development of diabetes (lactose is 10% less than in cow’s milk);
● reduces the risk of developing problems of the musculoskeletal system, thanks to vitamin D and calcium;
● has a positive effect on the cardiovascular system (helps reduce LDL);
● helps to improve the condition in case of anemia and demineralization of bones (iron and magnesium are well absorbed in the composition, and the calcium content is 13% higher than in cow’s milk);
● promotes the restoration of the gastrointestinal mucosa (restores the acid balance, has an enveloping and mucus-forming property);
● useful in dysbacteriosis (high content of bifidobacteria).
How much goat milk can you drink per day?
How to start introducing goat milk into the diet?
There are certain rules for drinking goat milk:
● it is not recommended to mix it with other products – the absorption process worsens;
● it is better to eat other food half an hour after drinking goat’s milk;
● fresh milk is most useful, but one should be aware of the possibility of infection with brucellosis and encephalitis.
Which milk is healthier: goat’s or cow’s?
Sources of
- Pelevina G.A., Artemov E.S., Potimko E.V. Comparative characteristics of cow and goat milk // Vestnik VGAU. 2010. No. 4. pp. 83-86.
- Ostroumova T.L., Fridenberg G.V., Volkova L.G. Goat milk is a natural health formula // Dairy industry. 2005. No. 8. S. 69-70. URL: https://dspace.enu.kz/bitstream/handle/data/9103/osobennosti-kozego-moloka.pdf?sequence=1&isAllowed=y
- Matalygina O.A. Therapeutic and prophylactic possibilities of new food products for children based on goat’s milk // Questions of modern pediatrics. 2008. No. 1. pp. 71-81. URL: https://cyberleninka.ru/article/n/lechebnye-i-profilakticheskie-vozmozhnosti-novyh-produktov-pitaniya-dlya-detey-na-osnove-koziego-moloka/viewer