Is Milk Good or Bad for You? What Research Says

The average American consumes about 559.9 pounds of milk and dairy products per year. Europeans get about 9% of their daily calories from these foods. But is milk good for you? 

Milk is a natural source of protein and amino acids. Since it has few calories, it fits into most diets. Plus, it boasts an excellent nutritional profile, offering hefty doses of calcium, potassium, phosphorus, and vitamin D. 

A cup of cow’s milk provides nearly one-third of the daily recommended calcium intake. You’ll also get decent amounts of magnesium, zinc, and B vitamins. Goat’s milk is even more nutritious. 

Despite its high nutritional value, this popular food is growing controversial in some circles. 

Several studies say that it may have harmful effects on the body, leading to weight gain, digestive distress, hormonal issues, and more. The same goes for dairy products and other foods containing milk. 

Today we’ll discuss the latest research on milk to help you make the right choice. We will debunk the most popular myths surrounding it and investigate its potential risks and health benefits. 

Milk Nutrition Facts 

Did you know that milk provides 18 out of 22 essential nutrients, including calcium and vitamin D?

This beverage is chock-full of protein and micronutrients. Its nutritional value depends on the type of milk and its composition. 

One cup of cow’s milk with 3.25% fat contains the following: 

• 146 calories
• 7.9 grams of protein
• 12.8 grams of carbs
• 7.9 grams of fat
• 28% of the DV (daily value) of calcium
• 22% of the DV of phosphorus
• 13% of the DV of selenium
• 24% of the DV of vitamin D
• 26% of the DV of riboflavin
• 18% of the DV of vitamin B12

Low-fat milk (1%), by comparison, has just 102 calories per cup. It also provides the following nutrients:

• 8.2 grams of protein
• 12.2 grams of carbs
• 2.4 grams of fat
• 23% of the DV of calcium
• 19% of the DV of phosphorus
• 15% of the DV of selenium
• 15% of the DV of vitamin D
• 35% of the DV of riboflavin
• 48% of the DV of vitamin B12

Note that lactose, a natural sugar, provides all of the carbs in this beverage. Full-fat milk, for example, contains 12.8 grams of carbs per cup, all of which come from sugar. 

Lactose can also trigger allergic reactions. The U.S. National Library of Medicine reports that 65% of all adults cannot fully digest this sugar due to a mutation in the LCT gene or a gradual reduction in its activity. 

Milk and Bone Health: Debunking the Myths 

Calcium and vitamin D, two of the most abundant nutrients in milk, keep your bones strong. Harvard Medical School states that dairy products have the highest concentration of absorbable calcium per serving. 

Not everyone agrees with these claims, though. The China Study claims there is some evidence that milk and dairy actually deplete calcium from your bones. 

For example, a 20-year cohort study published in the BMJ assessed the impact of milk consumption on over 106,000 people. 

Those who consumed this beverage regularly had an increased risk of fractures and higher mortality rates. These effects were more pronounced in women than men. 

However, this study and others are controversial, and need some additional context.

First of all, it took place in Sweden, where about 20% of adults get too little vitamin D during the winter months. This nutrient helps your body absorb calcium and contributes to normal bone mineralization. 

The above study doesn’t mention whether or not the milk was fortified with vitamin D. On top of that, it says nothing about the subjects’ health, diet, or lifestyle habits. 

All in all, it misses the big picture and cannot prove direct cause and effects between milk consumption and fractures or early death. 

As the Scientific American notes, nutrition is just one of the many factors affecting your bones. Drinking, smoking, lack of exercise, genetics, and metabolic disorders, such as obesity, can all contribute to osteoporosis.

Simply put, it’s easy to blame milk for the high prevalence of fractures and other bone problems related to genetics or lifestyle factors.

The Role of Milk in Your Diet 

According to the Food and Agriculture Organization, this beverage provides 19% of the dietary protein supply in Europe. Furthermore, it accounts for 12 to 14% of the dietary fat intake in Europe, America, and Oceania. 

Selenium, an essential mineral in milk, protects against oxidative stress and regulates thyroid function. It also plays a role in DNA synthesis and reproductive health. Deficiencies in this mineral can lead to male infertility. 

According to a 2016 study in Scientific Reports, increased selenium intakes may lower the risk of breast, lung, gastric, prostate, and esophageal cancer. Note that this effect was only associated with the consumption of selenium-rich foods, not supplements. 

Milk also offers large amounts of phosphorus, a mineral that promotes bone mineralization and cell signaling. A diet low in phosphorus may cause anemia, osteomalacia, muscle weakness, and even respiratory failure. 

The B vitamins in milk and dairy support energy production by helping the body break down nutrients and use them for fuel. 

Vitamin B12 is particularly important as it contributes to red blood cell formation and hemoglobin synthesis. Your body also needs it to metabolize protein and fats. 

Low vitamin B12 levels in the bloodstream may affect physical performance and post-workout recovery. The same goes for vitamin B6, thiamin, and riboflavin. Athletes need higher doses of these nutrients in their diets to preserve lean mass and cope with the demands of strenuous exercise. 

The National Institutes of Health reports that 1.5 to 15% of the population is deficient in vitamin B12.

Due to its high content of B vitamins, milk may help prevent nutrient deficiencies and support your training goals. Yet, many athletes avoid this product. That brings us to the next point — why is milk bad for you? 

Is Milk Bad for You?

Many organizations, including PETA, have a strong stand against milk, scientifically blaming it for acne, ovarian cancer, weight gain, and more. 

A solid argument is that humans are the only mammals that drink milk from other species, especially beyond childhood. This may explain why so many people have lactose intolerance. 

Sure, you may feed a puppy with cow’s milk — and it won’t have any issues. That’s because all juvenile animals have optimum levels of lactase, the enzyme that breaks down lactose, according to the Naked Scientists.

Most humans, on the other hand, lack this enzyme and cannot digest milk properly. Therefore, they may not fully absorb the nutrients in milk and its derivatives. 

Another concern is that milk causes water retention under the skin due to its high sodium content. That’s why bodybuilders and other athletes cut out dairy before competing. However, there isn’t enough evidence (if any) to support this claim. 

One cup of whole milk has slightly over 100 milligrams of sodium — that’s only 4% of the recommended maximum daily intake. Beef, eggs, and other high-protein are much higher in sodium, but you wouldn’t remove them from your diet, right? 

However, you may feel better after cutting out dairy, even if you’re not intolerant to lactose. Here is why. 

Milk and Digestive Health

Cow’s milk contains a phosphoprotein called A1 casein. Along with A2, it makes up beta-casein, which accounts for about one-third of the total protein content of bovine milk. In some countries, it’s possible to buy milk that is free of A1 and has fewer or no gastrointestinal effects. 

The problem with A1 casein is that it triggers inflammation and may cause digestive discomfort, states a 2017 review in Advances in Nutrition. 

This compound also delays intestinal transit and may lead to bloating loose stools, and indigestion. Due to its inflammatory effects, it may cause leaky gut syndrome and affect your ability to absorb nutrients. 

Furthermore, some people are allergic to milk without realizing it. This condition is more common in children, but it may affect adults too. 

Its symptoms vary from mild to severe and may include wheezing, diarrhea, vomiting, stomach pain, shortness of breath, and others. These issues typically occur soon after you drink milk. 

If that’s your case, you’ll feel better after eliminating milk from your diet. The benefits are even greater if you replace it with more nutritious foods, like beans, nuts, seeds, or vegetables.

Soy milk, for example, has 7 grams of protein and just 4 grams of carbs per cup. 

It’s also significantly lower in sodium than cow’s milk and contains no lactose or casein. One serving provides about 23% of the daily recommended calcium intake, which is similar to the calcium content of bovine milk. 

Antibiotics in Milk 

Most studies on milk and its side effects are not conclusive, but one thing is for sure: milk contains antibiotics and hormones that can wreak havoc on your health. 

Recombinant bovine growth hormone (rBGH), for instance, is used by American farmers to boost milk production in cows. Canada and most European countries have banned this substance years ago. 

According to the American Cancer Society (ACS), rBGH is not active in humans. However, it does increase IGF-1 (insulin-like growth factor-1) levels in cows and may have the same effect on humans. 

IGF-1 concentrations in adults who drink milk are about 10% higher than in those consuming little or no milk. Elevated IGF-1 levels may promote tumor growth, but more research is needed to confirm it. As the ACS notes, many stores no longer sell milk from rBGH-treated cows. 

A 2019 review published in the Journal of Advanced Veterinary and Animal Research warns that milk contains antibiotics that may cause serious damage to our health. 

About 36% of all milk samples had residues of beta-lactam antibiotics. Researchers have also found traces of tetracycline, sulfonamides, and fluoroquinolones in the samples analyzed. 

According to the above source, approximately 63,000 tons of antibiotics are used in livestock each year. Milk and dairy containing antibiotic residues above the legal limits may have serious side effects, including:

• Antibiotic resistance
• Allergic reactions
• Increased risk of cancer
• Infertility
• Congenital defects
• Gut flora imbalances
• Genetic mutations 

The antibiotics that cause animals to cause gain weight have the same effect on humans. 

These drugs alter the gut microbiota, affecting your appetite, food preferences, and metabolism. In several studies, antibiotics increased body weight, body mass index, and fat mass.

Alternatives to Milk

Most health professionals recommend milk and dairy as part of a balanced diet. These foods may help fill nutritional gaps and protect against certain conditions, such as high blood pressure and stroke. The evidence is mixed, though. 

To stay on the safe side, drink milk in moderation and choose low-fat varieties. Try not to exceed 300 milligrams per day — that’s slightly more than one cup. 

Better yet, swap cow’s milk for almond, coconut, oat, soy, hemp, or cashew milk. 

These beverages are low in saturated fat and contain no hormones or antibiotics. Some are rich in protein, making it easier to build muscle on a vegan or vegetarian diet. 

The nutrients in milk can be obtained from other foods. 

Tofu and other soy products, for example, contain just as much protein and calcium as cow’s milk. Brazil nuts are packed with selenium, while beef, poultry, liver, and fish contain large doses of vitamin B12. 

While we have many products that utilize the protein and nutritional value of milk, we have many that are completely dairy-free. If you are looking to slim down, consider our Real Keto Fat Burner. It features a unique mix of four lipotropics to help you break through plateaus and speed up fat loss.

What’s your take on this? Is milk bad for you? Share your thoughts below!