Milk is considered to be a whole food for all the right reasons. It is an excellent source of protein, fat, carbohydrates, vitamins, and minerals. Additionally, there exist several types of milk, with cow and buffalo milk in particular being of the highest consumption. However, for many of us the question, therefore, arises, which one among these is suitable for health benefits? In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Dietician at ShardaCare, Health City - Noida, explored the main differences between both types for better insight and choice-making.
“Both cow milk and buffalo milk are rich in nutrients, but their composition is vastly different,” she shared. Here is what she shared with us so that you make a wise decision.
1. Percentage of Fat
Buffalo milk contains a larger percentage of fat as compared to that in cow milk (7-8% and 3-4%, respectively). Buffalo milk is creamier and more solid in texture, which is preferred for use in dairy products such as butter, ghee, and cheese.
Cow milk is lower in fat, which makes it lighter and easier to digest, a better choice for those who watch their weight.
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2. Protein Content
Buffalo milk contains more protein than cow milk. This makes buffalo milk very effective for muscle building and recovery. However, since it contains a higher amount of protein, it takes a little longer to digest, which can be not too good for the sensitive digestive system.
3. Calcium and Minerals
Both types of milk are plentiful in calcium, which is essential for bone development. Buffalo milk is more plentiful in calcium, phosphorus, and magnesium, making it a better option for bone strength and overall skeletal health.
4. Cholesterol Levels
Cow milk contains lower cholesterol levels than buffalo milk, making it a better option for heart conditions and those who are watching their cholesterol intake.
5. Water Content
Cow milk contains a higher percentage of water, which is about 90%, thus making it hydrating and easier to digest. On the other hand, buffalo milk has less water content, thus making it thicker and more appropriate for the production of rich dairy products.
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Health Benefits and Considerations
Expert Pooja suggested that it depends on your specific health needs to choose between cow milk and buffalo milk:
Digestion: Cow milk contains less fat as well as can be digested easily, therefore ideal for one who wants to lose or retain weight.
Muscle Growth and Strength: Being high in proteins and calcium content, buffalo milk is ideal for athletes and bodybuilders.
Heart Health: As cow milk has lesser cholesterol, it becomes safer for someone who has concerns about the cardiovascular system.
Stronger Bones: Buffalo milk contains more calcium and minerals, making it the best to increase bone density.
For Babies & Elderly: Cow milk is lighter in composition, making it less abrasive on the digestive system, and is therefore often preferred for babies after breastfeeding and older adults.
Which One Do You Choose?
According to Pooja, it is purely based on your feedback about your lifestyle and health goals and only your dietary needs. If you want to drink lighter and easy-to-digest milk, it is cow milk. In case, you need more energy-dense and protein-rich milk, buffalo milk is more suitable for you.
Bottomline
Both kinds of milk have all the nutrients needed, so incorporating them based on your health requirements can help you enjoy their benefits. Whether you enjoy a warm glass of milk, use it in your coffee, or make dairy products, choosing the right type of milk can contribute to a healthier lifestyle!