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Nutrition Experts Laud Skim Lattes for Helping Calcium-Deficient Women Drink Their Milk Helping Calcium-Deficient Women Drink Their Milk
(06/2007)
The growing popularity of coffeehouses may be helping to close the calcium gap in this country. Two out of three Americans fail to get enough calcium, which remains one of the nutrients most likely to be lacking in our diets -- particularly among women.
Although some women say they no longer drink milk, they're getting more milk than they realize when they make a stop at their favorite corner coffeehouse. Many of today's most popular coffee drinks supply more than a full serving of milk, which is 1 cup or 8 ounces.
For example, a Grande Caffe Latte (16 fl oz) at Starbucks provides 415 milligrams of calcium or 40% of the daily value for calcium. Order a Venti (20 fl oz) and the calcium soars to 50% -- supplying half of the 1,000 milligrams of calcium recommended each day.
Women are more likely than men to skimp on milk, according to a new analysis of U.S. beverage patterns called What America Drinks.1 This nationwide look at our intake of liquids found that women consume, on average, only about 6 ounces of milk a day -- far short of the 24 ounces (or 3 servings) of milk that's recommended each day. For women who rarely drink a glass of milk with their meals, nutrition experts say milk-based coffee drinks like lattes can be an easy way to correct calcium shortfalls.
"Skim or nonfat lattes are not only a guilt-free treat that women can feel good about, but they're an eye-opening nutrition ally," says registered dietitian Carolyn O'Neil, author of The Dish on Eating Healthy and Being Fabulous! "Most women are completely surprised to learn what a powerful nutrient punch is in each cup, but it makes sense when you consider that you?re getting more milk than espresso when you order a latte."
A 16-ounce skim latte is not only an excellent source of calcium, but provides an array of other nutrients, including 25% daily value of protein and 35% daily value of vitamin D - which partners with calcium to keep bones strong. Each 16-ounce serving is also a good source of other nutrients that are often lacking in women's diets, such as potassium, magnesium and vitamin A. While most coffeehouses offer a variety of milk, O'Neil suggests ordering your latte with skim or nonfat milk to shave off calories and to eliminate fat. Many coffeehouses also offer sugar-free syrups that can add flavor without any additional calories. You also can ask the barista to "hold the whip" to control calories.
In the summer, O'Neil recommends cooling off with an iced latte, which she says is an ideal nutrient-packed substitute for soft drinks. An iced Grande Caffe Latte made with skim milk at Starbucks contains only 90 calories and provides 290 milligrams of calcium or 30% of the daily value. The same size soda contains 200 calories and comes up empty on calcium and other nutrients.
Trading in your soft drink for an iced skim latte may not just boost your calcium -- it may actually help you ward off extra pounds. According to the What America Drinks report, women who drank more soft drinks and little milk tended to weigh more than their peers who opted for more milk and fewer soft drinks. Among women, soft drinks provided more calories to the diet than any other single beverage.
The What American Drinks report also found that about 40% of Americans drank coffee, making it the third most commonly consumed beverage in this country. Yet only about 6% of adults said they drank coffee beverages made with milk. O'Neil suggested these coffee drinkers make a simple switch.
"If you'd just swap out your regular cup of joe for a skim latte, then you'll get much closer to getting the calcium you need each day," she advised. "If you have a large skim latte in the morning and perhaps a decaf one in the afternoon, then you may even reach your daily calcium goal."
O'Neil said women should not be concerned about getting their calcium in a caffeine-containing beverage like coffee, even though there's often confusion about the effect of caffeine on bones.
Many people mistakenly believe that the caffeine in coffee hinders calcium absorption. But in reality, the impact is negligible. In fact, adding milk to coffee appears to significantly offset the impact of caffeine on calcium absorption.
A series of studies conducted by Dr. Robert Heaney of Creighton University in Omaha found that caffeine did not have harmful effects on calcium absorption or bones. He concludes that only about 4 to 6 milligrams of calcium were lost for every cup of coffee consumed, but this was primarily seen in women with inadequate calcium intakes.
Dr. Heaney?s research indicates that adding milk to coffee offers beneficial effects that virtually "negate" the minimal impact of caffeine. He estimated that the small calcium deficit is countered by adding just two tablespoons of milk to a caffeine-containing beverage such as coffee -- which is another benefit of drinking a latte instead of black coffee.
O?Neil suggests making a coffee beverage with milk part of your daily routine. "You'll get huge nutritional gains in a delicious package," she said. Think About Your Drink For more information on how to increase the calcium and nutrients in your diet with coffee drinks, visit ThinkAboutYourDrink.com.
1 What America Drinks is based on a comprehensive study conducted by ENVIRON
International Corporation. The report analyzed data from more than 10,000 Americans ages
4 and older who participated in the government?s National Health and Nutrition Examination Survey (NHANES) 1999-2000 and 2001-2002 and provided reasonable dietary reports of
food/beverage intakes.
The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation's
milk processors, who are committed to increasing fluid milk consumption. The MilkPEP Board
runs the national Milk Mustache "got milk?" Campaign, a multi-faceted campaign designed
to educate consumers about the health benefits of milk. For more information, go to www.thinkaboutyourdrink.com. The tagline "got milk?" was created for the California Milk Processor Board by Goodby Silverstein & Partners and is licensed by the national milk processor and dairy producer groups.
