In today's coffee culture, a variety of non-dairy milk alternatives like almond, oat, macadamia, coconut, or soy are commonly available in cafes. Ordering a coffee with cow's milk may sometimes even elicit judgmental stares from fellow customers. Despite its numerous proven health benefits, many people still wonder if consuming milk is good for their health or if it should be avoided altogether.
Dairy milk has been a controversial topic of discussion for some time now, and there has been a noticeable shift in people's attitudes towards this product. In the past, cow's milk was highly regarded for its ability to promote strong bones and was popularized by successful advertising campaigns such as "Got Milk" that featured various celebrities, including Beyoncé, Harrison Ford, and Venus and Serena Williams.However, with the rise in popularity of plant-based milk alternatives, many individuals are turning away from dairy milk due to concerns over animal fat and lactose intolerance. In fact, a 2020 report by the USDA found that sales of non-dairy milk alternatives were steadily increasing and beginning to replace the sales of dairy milk.
The debate surrounding cow's milk has left many individuals questioning whether it is a healthy beverage choice or if they should opt for non-dairy alternatives. To explore the potential effects of drinking milk, the expert insights of Lauren Manaker, MS, RDN, a registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. In this article, we will examine four potential benefits and two potential side effects of consuming milk.
What Are the Health Benefits of Drinking Milk? 4 Possible Benefits Explored
1) Milk Can Help Strengthen Your Bones
The longstanding belief that drinking milk can lead to stronger bones has been the subject of much debate. However, Lauren Manaker, a registered dietitian and author, confirms that milk does indeed contain essential nutrients that support bone health, including calcium, magnesium, and zinc.
A recent report published in Nutrients has suggested that individuals should not avoid milk later in life, as it can help maintain bone mass and prevent osteoporosis, a common issue among aging populations.
Furthermore, a 2022 report highlights the importance of the combination of calcium and protein found in milk for maintaining healthy bones, particularly in children and older adults. The report notes that individuals on a plant-based diet may be at a higher risk of bone fractures due to a lack of these essential nutrients, making it important for these populations to not avoid milk or dairy products.
2) Increase Your Protein Intake with Milk
Dairy products are often considered as excellent sources of high-quality protein. However, many individuals tend to steer clear of these foods and drinks due to their higher fat content. If you're one of those people who avoids drinking milk, you may be missing out on a simple way to get a significant protein boost.
If you're looking to increase your protein intake, choosing milk over non-dairy alternatives may be a wise choice. One standard cup of whole milk contains approximately 8 grams of high-quality protein, while non-dairy options like almond milk typically only provide about 1 gram on average.
3) Boost Your Immune Health with Milk
Manaker suggests that milk can be beneficial for the immune system due to its rich nutrient content, including zinc and vitamin A. The Centers for Disease Control and Prevention (CDC) also highlights the importance of vitamin A in maintaining immune health and promoting good eyesight, especially for children who require adequate levels of this micronutrient from an early age. Studies have shown that zinc can also aid in boosting immunity, and some reports suggest that it is one of the essential nutrients required for immune system function.
Given these findings, it is not surprising that a recent study published in Frontiers in Nutrition demonstrated that milk, which contains both zinc and vitamin A, may be particularly effective in supporting immune function in the upper respiratory tract and intestines.
4) You will receive additional B vitamins.
Consuming a single serving of dairy milk can provide your body with a beneficial increase in various B vitamins. The most abundant B vitamin found in milk is B12, which can promote the health of your blood vessels and nerve cells. Although you may not immediately identify other B vitamins on the nutrition label, several of them have alternative names.
For instance, riboflavin is referred to as B2, niacin is known as B3, biotin is referred to as B7, and folate is labeled as B9. Although the quantity of these B vitamins present in milk is modest, they can still contribute to your daily recommended intake.
Possible Adverse Effects of Consuming Milk
1) Increased Intake of Saturated Fat
While milk offers several health benefits, it is important to consider the potential downsides, such as an increased consumption of saturated fat compared to dairy alternatives.
A single cup of whole milk contains approximately 4.5 grams of saturated fat, while 1% milk contains only about 1.5 grams. While a small amount of saturated fat is not harmful, diets that are high in this type of fat may lead to elevated cholesterol levels and increase the risk of heart disease. This is not to suggest that milk should be entirely eliminated from one's diet, as it offers several advantages. However, since the American Heart Association recommends limiting saturated fat intake to 13 grams per day (or 5-6% of daily calories) for optimal heart health, it is crucial to monitor milk consumption.
2) Possibility of Lactose Intolerance
Determining whether milk is good for you depends on whether or not you are lactose intolerant. While this may be an unpleasant thought, many individuals fear the possibility of giving up beloved dairy products like cheese and wine. However, if a doctor confirms that you are lactose intolerant, it may be necessary to eliminate dairy from your diet.
According to the Mayo Clinic, lactose intolerance occurs when your body is unable to digest the sugars present in milk and other dairy products, resulting in symptoms such as bloating, constipation, diarrhea, and other gastrointestinal discomfort. While this issue is typically mild and unlikely to have long-term effects, consuming milk can lead to discomfort and unpleasant symptoms.
The Final Verdict: Is Milk Beneficial for You?
Based on Manaker's perspective and research findings, it is generally considered safe to conclude that drinking a small quantity of milk on a regular basis can be an excellent choice for maintaining a healthy body, particularly for children and older adults who may require additional calcium and protein for their bones.
As long as milk consumption is moderated, saturated fat intake is monitored, and potential intolerance symptoms are monitored, milk can be a healthy addition to one's diet.