Is Milk Good For You?

Yep - unless it isn't. Here are the many benefits to drinking milk, as well as how to get them if you can't drink it

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Once, not so long ago, the answer to the question "do you drink milk?" would have been a simple one, because everyone drank milk. And although the majority of people still do drink milk, the picture today is a little more complicated, with milk alternatives on the rise as dairy-free diets grow in popularity.

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If you're someone who has given up milk for any reason, be it lactose intolerance, veganism or just not liking the stuff, it's important to make sure you're getting enough of the nutrients found in milk (especially calcium) from other sources. For an expert view on the benefits of milk and the problems associated with lactose intolerance, plus advice on the best foods and drinks to replace the nutrients commonly found in milk in your diet, we spoke to dietitian Junee Sangani. 

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What are the nutritional benefits of milk?

Milk is a great source of protein and calcium and plays an important role in bone health. Milk actually contributes 19% of the calcium intake in the diets of US adults. For our body to get the same amount of calcium as that obtained from a glass of milk, we would have to eat 63 brussel sprouts, 11 servings of spinach or four servings of broccoli.

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The protein found in dairy can also make us feel fuller for longer and delay our desire to eat, while the calcium may help to reduce the amount of fat that is absorbed in our gut.

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In addition to protein and calcium, milk also provides nutrients such as iodine, phosphorus, potassium and vitamins B2, B1, and B12, which are beneficial after a workout in particular. Research suggests that milk provides benefits in muscle recovery and hydration after training - it's a natural, tasty and affordable way to help your body get all the nutrients it needs following intense exercise.

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Recent studies have also found that despite its saturated fat content, milk and dairy foods have shown to significant association in increasing the risk of developing heart disease or type 2 diabetes.

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Are there any downsides to milk?

Although milk is a great source of protein, for certain individuals - for example, those with chronic kidney disease - excessive consumption of milk can be dangerous thanks to its phosphate levels. Also, some flavored milks contain large quantities of sugar, as much as double the amount of sugar of regular cow's milk, so it's a good idea to check their nutritional information before consuming.

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What is lactose intolerance and how prevalent is it?

Lactose intolerance is a type of enzymatic food intolerance which occurs when people have little or no lactase, so they can get digest lactose. Lactase is an enzyme that aids digestion of lactose, which is milk sugar. This breaks down lactose into two sugars called glucose and galactose, which can be easily absorbed into the bloodstream. People with lactose intolerance don't produce enough lactase, so lactose stays in the digestive system where it's fermented by bacteria. This leads to the production of various gases, which cause the symptoms associated with lactose intolerance.

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Depending on the underlying reason why the body isn't producing enough lactase, lactose intolerance may be temporary or permanent. Most cases that develop in adults are inherited and tend to be lifelong, but cases in young children are often caused by an infection in the digestive system and may only last for a few weeks. Many people who have this condition can tolerate small amounts of lactose so there may be no need to avoid dairy completely. 

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In the US and Ireland only 5% of the population are thought to suffer from lactose intolerance. It's thought that this is because the climate is more conducive to dairy farming, and consequently milk and dairy products have been part of the adult diet for centuries. In other countries, and in areas where dairy is not traditionally consumed, the prevalence increases.

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