Is It Healthy To Drink Milk? Nutrition Experts Weigh In
We may have grown up on “Got Milk?” ads, but our relationship to dairy has been subject to increased scrutiny over the past decade. Americans—especially younger generations—have been eschewing dairy milk in favor of plant-based alternatives. In fact, some coffee chains are even using oat milk as their default milk.
Milk from animals has been a foundational part of the human diet for millennia. But some skeptics argue that milk from other species has no place in our bodies. But how true is this claim? Can milk be a component of a healthy diet?
We consulted nutritionists and health experts to examine all of the ways milk can contribute to our overall nutrition—in good ways and bad.
What Are The Health Benefits Of Milk?
One of the features that makes dairy milk unique is that it's a source of complete protein. “Milk is a high biological value protein, meaning it contains all the essential amino acids needed for growth, maintenance, and optimal health,” says Amy Goldsmith, dietitian and owner of Kindred Nutrition.
Milk can also offer dietary fat, which is an essential component of a healthy diet. Diet trends over the past few decades have demonized the saturated fats found in milk, but Dr. Peter Brukner, Nutritionist and Founding Partner and Chairperson of SugarByHalf, argues that the risks may be overstated. "Some people are concerned that this type of fat could raise cholesterol levels and the risk of heart disease. But new studies show that dairy fat may not be as harmful as we thought before," says Brukner, "If you drink whole milk in moderate amounts, it can still fit into a healthy diet plan."
Milk is also rich in vitamin D, a nutrient in which many Americans are deficient. Vitamin D supports bone health, muscle and nerve function, and the immune system. Milk is also a great source of calcium, vitamin A, zinc, and selenium. "Milk and dairy products account for about one third of the calcium in U.S. diets, and as a source of many other micronutrients, it can be a great asset to the diet," says Rae Leach, Registered Dietitian for Harken Sweets.
These nutrients are naturally found in dairy milk, while plant-based milks are typically fortified to mimic the same nutrient profile. The protein content in most non-dairy milk (save for soy milk) pales in comparison to their cow-based counterpart. In many cases, drinking non-dairy milk requires supplementing your diet with essential nutrients from other food sources. But that doesn't necessarily mean that plant-based milk is inferior to dairy milk. "If you enjoy milk or don’t, the prevalence of milk alternatives available today makes it easy to enjoy creamy lattes and a healthy, balanced diet either way," Leach adds.
What Are The Health Risks Associated With Drinking Milk?
Just because dairy-based milk can offer certain health benefits does not mean that it belongs in everyone's diet. Each person has their own unique dietary requirements and goals. Your healthcare provider is ultimately your best resource when it comes to moderating or adjusting your dairy consumption. But there are a few rules of thumb worth considering.
It goes without saying that those who choose to follow a vegan or dairy-free diet should abstain from drinking it. While some people adopt these dietary restrictions by choice, there are certain health conditions that prohibit the consumption of milk entirely.
"Many people, especially children, have allergies to the proteins found in milk like casein and whey. For these individuals, even tiny amounts of dairy can trigger allergic reactions," Brukner says. Goldsmith adds that a fortified, high-protein plant-based milk is a better option for those with allergies.
Even those who have the ability to consume milk should consume it in moderation, like with most other foods. And if you have certain health conditions, health experts recommend being even more cautious about the milk they buy and the frequency in which they drink it.
“If you consume a lot of dairy and are at risk of heart disease, you would want to pay attention to the amount of fat intake,” Goldsmith says. She says an eight-ounce serving of whole milk clocks in at around eight grams of fat, while a serving of skim only contains half of a gram.
Certain people lack the ability to digest lactose, the primary sugar found in milk. Lacking the enzymes to break down lactose can cause gastrointestinal upset like bloating, stomach pain, and gas. But that doesn't mean that those who are lactose intolerant have to forgo dairy entirely. "Milks that include the enzyme lactase are available if these individuals wish to consume dairy milk, as well as pills that contain lactase to be taken along with a meal or beverage–although the effectiveness of these can vary based on the individual," Leach says.
While certain components of dairy milk can be beneficial for some and harmful to others, health and safety experts broadly agree that raw milk is generally unsafe to consume. Unpasteurized milk has become particularly buzzy in certain corners of the internet for its purported nutritional superiority. Healthcare professionals, on the other hand, argue that the risk of foodborne illness outweighs any of the purported benefits.
The Center for Disease Control considers raw milk one of the riskiest foods that we can possibly consume. Mitzi Baum, CEO of Stop Foodborne Illness, says that unpasteurized dairy is responsible for a growing number of illnesses and even deaths. "In 2023 alone, there were raw milk-related foodborne illness outbreaks in California, Idaho, Minnesota, Tennessee, Pennsylvania, and Utah," she says. So if you do choose to enjoy dairy, make sure to opt for pasteurized options and drink them in moderation.
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