Were you a milk drinker before getting pregnant? If not, this article might convince you to do so. Let's explore the different kinds of milk, and find out what is the best kind of milk for pregnancy.

Pregnancy is a remarkable journey that brings along numerous changes, responsibilities, and considerations for the expectant mother. As a mum-to-be, ensuring a balanced and nutritious diet is crucial not only for your well-being but also for the proper growth and development of your baby.

One dietary choice that often comes into focus during pregnancy is milk - a rich source of essential nutrients that can play a pivotal role in supporting a healthy pregnancy.

Benefits of drinking milk during pregnancy

Drinking milk during pregnancy offers a range of benefits that contribute to a healthy and thriving journey for both the mother and baby. Here are some key advantages:

1. Calcium boost: Milk is a rich source of calcium, crucial for strong bones and teeth in both mother and baby.
2. Fetal bone health: Calcium and vitamin D in milk support the proper development of the baby's skeletal system.
3. Protein power: High-quality protein in milk aids in the growth of tissues and organs in the growing baby.
4. Immune support: Milk provides essential nutrients like vitamin D, aiding immune system function.
5. Hydration helper: Staying hydrated is vital during pregnancy, and milk contributes to overall fluid intake.
6. Nutrient balance: Milk offers a mix of carbohydrates, proteins, and fats for sustained energy and growth.
7. Vitamin B12: Essential for red blood cell formation and neurological function.
8. Muscle maintenance: Protein content in milk supports healthy muscle tissue.
9. Folate intake: Milk contributes to overall folate intake, crucial for preventing neural tube defects.
10. Weight management: Satiety from milk may help control excessive weight gain.

What kind of milk is best for pregnancy

When it comes to choosing the right milk during pregnancy, you'll find a variety of options lining the grocery store shelves. Each type of milk has its own unique composition and potential benefits. Here are some of the common types of milk available:

• Cow's milk: This classic choice is an excellent source of calcium, vitamin D, and protein, all of which are crucial for the development of your baby's bones, teeth, and overall growth.
• Almond milk: Fortified almond milk can provide calcium and vitamin D, making it a suitable dairy-free option for pregnant women with lactose intolerance or those following a vegan diet.
• Soy milk: Like almond milk, soy milk is often fortified with calcium and vitamin D, offering a plant-based alternative for pregnant women with dietary restrictions.
• Oat milk: Oat milk is gaining popularity for its creamy texture and heart-healthy properties. It contains some natural fibre and nutrients, although it may not be as protein-rich as cow's milk.
• UHT milk: UHT milk, also known as long-life milk, is subjected to a high-temperature treatment that extends its shelf life. It can be a convenient option, especially for expectant mothers with busy schedules.

UHT milk vs pasteurised milk for pregnancy

Two common options for milk consumption are UHT milk and pasteurised milk. UHT milk undergoes a high-temperature treatment that eliminates harmful bacteria and extends shelf life without refrigeration until opened. Pasteurised milk is heated to a lower temperature to kill harmful pathogens while retaining more of the milk's natural nutrients and enzymes.

When choosing between the two, it's essential to consider your preferences, convenience, and any potential dietary restrictions. While UHT milk may be more convenient due to its longer shelf life, pasteurised milk is often favoured for its more natural processing.

The risk of drinking unpasteurised milk while pregnant 

When you're pregnant, what you eat matters not just for your own well-being but also for your baby's development. While satisfying those cravings, it's important to be cautious about what you consume.

Unpasteurised milk, often found in soft cheeses like blue, brie, and camembert, can carry the risk of Listeria bacteria, which could lead to severe infections in both you and your baby. This infection even has the potential to result in stillbirths in about 20 per cent of affected babies during pregnancy.

Always opt for pasteurised dairy products to ensure safety for you and your little one.

Nutrients found in milk

Milk is a nutritional powerhouse, packed with essential nutrients that can contribute to a healthy pregnancy. Some key nutrients found in milk and their benefits include:

1. Calcium: Vital for the development of your baby's bones and teeth, calcium also plays a role in muscle and nerve function for both you and your baby.
2. Protein: Protein is crucial for the growth and repair of tissues, making it essential during pregnancy when your body is undergoing significant changes.
3. Vitamin D: Working in tandem with calcium, vitamin D aids in the absorption of this mineral, promoting strong bones and a healthy immune system.
4. Vitamin B12: This vitamin supports the formation of red blood cells and helps maintain the nervous system. It's especially important for pregnant women to prevent B12 deficiency.
5. Riboflavin (Vitamin B2): Riboflavin is involved in energy production and supports healthy skin, vision, and nerve function.
6. Phosphorus: Phosphorus contributes to bone and teeth health, and it also plays a role in the body's energy production.
7. Potassium: Potassium helps regulate fluid balance, blood pressure, and muscle
8. Folate: Folate, or folic acid, is a critical nutrient during pregnancy as it helps prevent neural tube defects and supports the rapid cell division occurring in your baby's early development.

When to start drinking milk during pregnancy

The benefits of milk consumption during pregnancy begin early. As soon as you discover that you're expecting, you can start incorporating milk into your daily diet to provide your body and your growing baby with essential nutrients. However, if you're new to a specific type of milk, it's a good idea to introduce it gradually to ensure your body tolerates it well.

How much milk can pregnant women drink

While milk is undoubtedly a nutritious choice during pregnancy, moderation is key. Aim to include a variety of nutrient-rich foods in your diet to ensure a well-rounded intake of vitamins and minerals.

Generally, consuming around two to three servings of dairy or dairy alternatives per day can provide the necessary nutrients without overwhelming your diet with excessive calories.

It's important to listen to your body and consult with your healthcare provider to determine the optimal milk consumption for your individual needs.

In conclusion, the choice of milk during pregnancy can have a significant impact on both the expectant mother's health and the development of the growing baby.

Whether you opt for the convenience of UHT milk or the natural processing of pasteurised milk, incorporating milk into your diet early in pregnancy can provide numerous benefits.

Remember, moderation is key, and consulting with your healthcare provider will help you determine the right amount of milk to include in your daily routine.

ALSO READ: Food pyramid for pregnant women: What to eat and what to avoid

This article was first published in theAsianparent.