Health Benefits of Milk: Should You Drink It Every Day?
One of the most iconic advertising campaigns in history, the “Got Milk?” initiative by the California Milk Processor Board changed how Americans viewed milk. From the 1990s to the early 2000s, celebrities like Harrison Ford, Jennifer Hudson, and Taylor Swift proudly sported milk mustaches in advertisements, reinforcing milk’s image as an essential part of a healthy diet.
Decades of promotion led to a surge in milk consumption, and today, the global dairy industry is valued at over $893 billion. But beyond marketing, does milk truly offer the nutritional benefits it claims?
Milk can be a valuable part of a balanced diet, but its daily consumption depends on individual health conditions. While most people can benefit from milk’s nutrients, some may experience digestive issues due to lactose intolerance or dairy allergies.
“For those who can tolerate dairy, milk provides a balance of macronutrients like protein, fat, and carbohydrates, making it a well-rounded dietary option,” says Bonnie Taub-Dix, registered dietitian and author of Read It Before You Eat It – Taking You from Label to Table.
However, the calorie and fat content of milk vary depending on the type chosen. Whole milk, for instance, contains higher fat levels than skim or low-fat versions. “Drinking whole milk instead of skim milk is like having a cup of skim milk with two slices of butter melted in it,” Taub-Dix explains.
Despite its many benefits, milk isn’t suitable for everyone. Michelle Jaelin, a Canadian-based registered dietitian, points out that some individuals may experience bloating, gas, or discomfort due to lactose intolerance. Additionally, milk contains about 12 grams of natural sugar (lactose) per cup, which can affect those with sensitivities to sugar intake.
Another consideration is the presence of contaminants in raw milk. Experts strongly advise against drinking unpasteurized milk due to the risk of bacterial infections. “If you’re considering drinking raw cow’s milk, please do not—it’s simply too risky,” warns Palumbo.
Today, consumers have various milk options, ranging from traditional cow’s milk to plant-based alternatives. While cow’s milk offers the most comprehensive nutrition profile, plant-based options like almond, soy, oat, and coconut milk are popular among those with dietary restrictions.
While plant-based milks can be a good alternative, Jaelin cautions that “Most plant-based milks have long ingredient lists, often containing added sugars, emulsifiers, and stabilizers, making them ultra-processed foods.”
The Dietary Guidelines recommend consuming two to three servings of dairy per day, which can include milk, cheese, or yogurt. However, as with any food, moderation is key. “Just because something is good for you doesn’t mean consuming large amounts is better,” Taub-Dix explains.
If you’re looking for a milk alternative but still want to benefit from its nutrients, fortified plant-based options can be a great substitute. However, it’s essential to read food labels carefully to ensure you’re getting adequate nutrients without excessive added sugars.
Milk has long been recognized as a nutrient-dense beverage, contributing to bone strength, muscle repair, and overall health. While its health benefits are undeniable, not everyone can tolerate dairy, and the type of milk consumed matters. Whether you choose traditional cow’s milk or plant-based alternatives, selecting the right option based on your health needs and lifestyle is crucial.
For those who can tolerate dairy, the health benefits of milk make it a valuable part of a balanced diet. However, individual preferences, dietary restrictions, and health goals should guide milk consumption choices.
In the end, milk can be a beneficial addition to your diet—but as with all foods, balance and moderation are key.
