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Jan 12, 2024 · In a broad-ranging review of data from over 78,000 children and adults ages 7–30, consuming dairy—drinking milk and eating cheese—increased the chances of breakouts. Researchers aren’t sure why this happens but believe an inflammatory (immune) response to dairy may be to blame.
- Overview
- 1. Milk Is Packed With Nutrients
- 2. It’s A Good Source of Quality Protein
- 3. Milk Benefits Bone Health
- 4. Helps Prevent Weight Gain
- 5. Milk Is a Versatile Ingredient
- Milk Is Not for Everyone
- The Bottom Line
By definition, milk is a nutrient-rich fluid that female mammals produce to feed their young. It’s loaded with important nutrients and a great source of protein. Drinking milk milk may be good for your bones and even for weight loss.
Milk has been enjoyed throughout the world for thousands of years (1).
The most commonly consumed types come from cows, sheep and goats.
Western countries drink cow’s milk most frequently.
Milk consumption is a hotly debated topic in the nutrition world, so you might wonder if it’s healthy or harmful.
Below are 5 science-backed health benefits of milk so you can decide if it’s the right choice for you.
The nutritional profile of milk is impressive.
After all, it’s designed to fully nourish newborn animals.
Just one cup (244 grams) of whole cow’s milk contains (2):
•Calories: 146
•Protein: 8 grams
•Fat: 8 grams
Milk is a rich source of protein, with just one cup containing 8 grams.
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation (13).
Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level (14).
There are two main types of protein found in milk — casein and whey protein. Both are considered high-quality proteins.
Casein makes up the majority of the protein found in cow’s milk, comprising 70–80% of the total protein content. Whey accounts for around 20% (15).
Whey protein contains the branched-chain amino acids leucine, isoleucine and valine, all of which are linked to health benefits.
Drinking milk has long been associated with healthy bones.
This is due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K2.
All of these nutrients are essential for maintaining strong, healthy bones.
Approximately 99% of your body’s calcium is stored in your bones and teeth (22).
Milk is an excellent source of the nutrients your body relies on to properly absorb calcium, including vitamin D, vitamin K, phosphorus and magnesium.
Adding milk and dairy products to your diet may prevent bone diseases like osteoporosis.
Several studies have linked milk intake to a lower risk of obesity.
Interestingly, this benefit has only been associated with whole milk.
A study in 145 three-year-old Latino children found that higher milk-fat consumption was associated with a lower risk of childhood obesity (28).
Another study including over 18,000 middle-aged and elderly women showed that eating more high-fat dairy products was associated with less weight gain and a lower risk of obesity (29).
Milk contains a variety of components that may contribute to weight loss and prevent weight gain.
For example, its high-protein content helps you feel full for a longer period of time, which may prevent overeating (30, 31).
Milk is a nutritious beverage that provides a number of health benefits.
Moreover, it’s a versatile ingredient that can be easily added to your diet.
Aside from drinking milk, try these ideas for incorporating it into your daily routine:
•Smoothies: It makes an excellent, high-protein base for
healthy smoothies. Try combining it with greens and a small amount of
fruit for a nutritious snack.
Although milk may be a good choice for some, others can’t digest it or choose not to consume it.
Many people can’t tolerate milk because they’re unable to digest lactose, a sugar found in milk and dairy products.
Interestingly, lactose intolerance affects around 65% of the world’s population (35).
Others choose not to consume milk or dairy products due to dietary restrictions, health concerns or ethical reasons.
This has led to a wide variety of nondairy milk alternatives, including:
•Almond
Milk is a nutrient-rich beverage that may benefit your health in several ways.
It’s packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein.
Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.
Many people are unable to digest milk or choose to avoid it for personal reasons.
- Jillian Kubala, MS, RD
Apr 14, 2024 · Here's Exactly What Happens to Your Body if You Drink Milk Every Day. Registered dietitians discuss the biggest health benefits. Erica Sweeney. Apr 14, 2024. “It does a body good.” That...
- Builds muscles. If you aspire to build a strong, muscular body, milk is your go-to strength booster. The body needs protein to build muscle and milk is one of the best natural sources of good-quality protein.
- Strengthens teeth. One of the best food choices for optimum dental health is milk. Milk provides a high amount of calcium, phosphorus, and iodine needed for the remineralization of teeth, making them sharper and stronger.
- Promotes proper sleep. Stress is one of the main causes of sleep deprivation. Many people toss around in their bed and find it really difficult to sleep properly when under stress.
- Boosts hydration. Along with water, milk is a top choice to refuel your body and keep it hydrated throughout the day. Drinking milk after exercising helps rehydrate the body quickly and replenish electrolytes that have been depleted during exercise.
Here's what the experts have to say about what really happens to your body when you drink milk. First things first—what actually happens in your stomach right after a glass of milk? Once milk is in your body, it actually chills in your stomach for a bit as it prepares to be digested.
Feb 15, 2024 · Drinking milk hasn’t been linked to weight gain or obesity, and it may help curb appetite. An older study of 49 people showed that dairy helped people feel fuller and reduced...
Lactose intolerance is an inability to digest the sugar found in milk, and can cause diarrhoea and stomach cramps. It’s not the same as a cow’s milk protein allergy, caused by an immune response to milk proteins, which can lead to wheezing or an itchy rash.
