5 Ways That Drinking Milk Can Improve Your Health

Summary
Milk contains a wide array of nutrients,
including vitamins, minerals, protein, healthy fats and antioxidants. Keep in
mind that its nutritional content can vary depending on many factors.

Is Whole Milk Better Than Low Fat and Skim Milk?

Recent studies suggest that skim milk might not always be the best health-promoting choice. Though many official guidelines have long recommended avoiding whole milk, it can actually be a great addition to a nutrient-focused diet.

Milk is one of the most naturally nutritious beverages on the planet, which explains why it’s often a staple in school lunches and a popular drink for people of all ages.

For decades, nutrition guidelines have recommended low fat dairy products for everyone over 2 years old. However, in recent years, scientists have called this recommendation into question ( 1 ).

This article will review how the different types of milk stack up to determine which is the best option.

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There are several types of milk available in the dairy aisle of most grocery stores, which mainly differ in their fat content.

Whole milk is sometimes referred to as “regular milk” because the amount of fat in it has not been altered. Skim and 1% milk are produced by removing fat from whole milk.

Fat content is measured as a percentage of the total liquid by weight. Here’s the fat content of popular milk varieties:

• whole milk: 3.25% milk fat
• low fat milk: 1% milk fat
• skim: less than 0.5% milk fat

This table summarizes the nutrients in 1 cup (237 mL) of several milk varieties ( 2 , 3 , 4 ):

Since fat contains more calories per serving than any other nutrient, milk with a higher fat content is higher in calories ( 5 ).

Though each type of milk contains a similar amount of micronutrients, the amount of vitamin D can differ slightly. However, because most milk manufacturers add vitamin D to milk, each variety generally contains a similar amount ( 6 ).

Another significant nutritional difference between milk varieties is the amount of omega-3 fatty acids, a type of fat that has been linked to many health benefits, including improved heart and brain health, as well as lowered inflammation. The more fat a cup of milk has in it, the higher its omega-3 content ( 7 ).

Additionally, studies have shown that organic whole milk contains an even higher amount of omega-3s than regular whole milk. However, this distinction is mostly seen in “grass-fed” milk, which is almost always organic anyway. So if you’re looking for higher omega-3s per serving, check to make sure you’re buying grass fed milk ( 8 , 9 , 10 ).

Summary

The major difference between the types of dairy milk available is fat content. Whole milk contains more fat and calories than skim milk.

For years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its saturated fat content.

Mainstream nutrition recommendations advise limiting saturated fat because it can increase cholesterol levels, which is a risk factor for heart disease ( 11 ).

Based on this information, experts made the assumption that saturated fat must increase the risk of heart disease. However, there was no experimental evidence to prove that this was true ( 12 , 13 ).

In the 1970s, public policy was adopted based on this assumed connection between saturated fat and heart disease. As a result, official guidelines instructed people to reduce their saturated fat intake ( 12 ).

A cup (237 mL) of whole milk contains 4.5 grams of saturated fat, which is about 20% of the daily amount recommended by the 2020-2025 Dietary Guidelines for Americans. For this reason, the guidelines recommend consuming only low fat or skim milk ( 4 , 13 ).

In recent years, this recommendation has been called into question. There is emerging experimental data to indicate that eating moderate amounts of saturated fat does not directly cause heart disease ( 14 , 15 ).

Summary

In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not fully support this recommendation.

While those with high cholesterol levels or heart disease may need to defer to their doctor’s recommendations and monitor their intake of saturated fat, it can still be enjoyed as part of a balanced diet for individuals without those two conditions.

In fact, multiple studies suggest that increased saturated fat intake is not directly associated with a higher risk of heart disease, stroke, heart attack, or heart disease-related death ( 16 , 17 , 18 ).

Originally, researchers believed that saturated fat increased cholesterol levels, which in turn increased the risk of heart disease. However, the relationship between saturated fat and cholesterol is much more complicated.

For starters, although saturated fat does increase levels of LDL (bad) cholesterol, it also increases levels of HDL (good) cholesterol, which can actually help protect against heart disease ( 19 , 20 ).

Additionally, there are different types of LDL, and it’s the very small, dense particles of LDL that have the most damaging effects on the heart and arteries. Though saturated fat can increase cholesterol levels, it actually changes LDL from the small, dense particles to the large, less harmful particles ( 21 , 22 , 13 ).

Furthermore, other research suggests that certain foods high in saturated fat may impact heart health differently. For example, one review showed that cheese and yogurt were actually linked to a lower risk of heart disease, while red meat and butter were tied to a higher risk ( 23 ).

For this reason, it’s important to consider the overall nutritional composition of an ingredient rather than focusing solely on the individual nutrients it contains ( 24 ).

Even though a lot of new research is questioning the direct connection between saturated fat and heart health, it still can increase cholesterol levels in some individuals. Therefore, those with heart disease or high cholesterol levels may want to consider swapping out foods high in saturated fats for other ingredients instead.

In particular, studies show that replacing saturated-fat foods with whole grains or polyunsaturated fats — a type of fat found in foods like olive oil, nuts, and seeds — could be beneficial for long-term heart health ( 25 , 26 ).

Summary

Though it’s still important to moderate your saturated fat intake if you’re living with health conditions like high cholesterol or heart disease, studies are now showing that moderate saturated fat consumption does not directly increase the risk of heart disease in otherwise healthy individuals. Additionally, certain foods that contain saturated fat may affect heart health differently.

Always talk with your doctor about your specific health issues before incorporating new dietary patterns.

Many people avoid drinking whole milk because they assume the extra fat and calories will cause them to gain weight. However, many studies have shown that consuming high fat dairy products may actually help support weight management instead.

According to one 2016 study of 18,438 women, increased intake of full fat dairy products was linked to a lower risk of weight gain over an 11-year period. On the other hand, there was no significant association between low fat dairy intake and weight gain ( 27 ).

Another study from 2017 found that dairy fat intake was not linked to a higher risk of weight gain, heart disease, or type 2 diabetes ( 28 ).

Similarly, one 2020 review of 29 studies concluded that full fat dairy consumption was not associated with weight gain or fat gain in children ( 29 ).

The relationship between milk and weight management has been a research topic for several years, and findings have been inconsistent. However, most of these studies either include all types of dairy products or focus on low fat dairy ( 30 , 31 , 32 ).

In studies that look at only high fat dairy products, like whole milk, there is a pretty consistent connection between full fat dairy and lower body weight, suggesting that whole milk can be a great addition to a well-rounded, nutrient-dense diet and may help you maintain a moderate weight.

Summary

While more research needs to be done, there is not much evidence that drinking whole milk instead of skim causes weight gain.

Studies have found that whole milk could be linked to a lower risk of several chronic conditions, including:

• Metabolic syndrome. Multiple studies show that drinking whole milk may be associated with a lower risk of metabolic syndrome, a group of risk factors that can increase the risks of heart disease, stroke, and type 2 diabetes ( 33 , 34 , 35 ).
• Type 2 diabetes. In one large study, people with the highest amount of dairy-derived fatty acids in their bloodstreams had a 44% lower rate of diabetes. However, more research is needed, as some other studies have found that full fat and nonfermented dairy products may be associated with a higher risk ( 36 , 37 , 38 ).
• Infertility. Although more research is needed, some studies suggest that drinking milk may be associated with improved reproductive health and fertility in women ( 39 ).

It’s important to note that many other factors, such as physical activity, daily diet, and personal health history all play a role in the development of chronic diseases. Therefore, drinking whole milk is one small part of a much larger equation.

Summary

Drinking whole milk as part of a nutritious diet may actually have some health benefits, including a reduced risk of metabolic syndrome. It may also protect against type 2 diabetes and improve reproductive health for women, but more research is needed.

There are some situations where skim milk may be the best choice for you.

For example, if you’re following a very low calorie diet, choosing skim milk may be a better option as it’s lower in calories but contains about the same amount of protein per cup (237 mL) ( 2 , 4 ).

Skim milk is also considered a nutrient-dense ingredient, meaning it provides a large dose of vitamins and minerals with very few calories.

In fact, skim milk is one of the richest food sources of calcium, providing around 325 mg per cup. This is even higher than the calcium content of whole milk, which is 306 mg per cup ( 2 , 4 ).

It can also be a great way to increase your intake of several other important vitamins and minerals, including vitamin D, phosphorus, and potassium ( 2 ).

Summary

Skim milk provides approximately the same amount of protein and calcium as whole milk but contains fewer calories.

One of the main reasons whole milk was called out was because of its saturated fat content, which was previously directly connected to issues like heart disease.

However, new research questions this direct connection. While individuals who are already living with high cholesterol and heart disease should defer to their doctor’s advice and limit their intake of saturated fat, people without such conditions may be able to consume it in moderate amounts without it impacting their overall health.

Talk with your doctor about your specific health history and what’s the best option for you when it comes to saturated fat intake.

Just one thing

Try this today: An easy way to enjoy whole milk is by adding it to smoothies. Try blending whole milk with your favorite fruits, veggies, and leafy greens for a delicious and nutritious snack.

5 Ways That Drinking Milk Can Improve Your Health

Milk has been enjoyed throughout the world for thousands of years ( 1 ).

By definition, it’s a nutrient-rich fluid that female mammals produce to feed their young.

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):

Milk is an excellent source of vitamins and minerals, including “nutrients of concern,” which are under-consumed by many populations ( 3 ).

It provides potassium, B12, calcium and vitamin D, which are lacking in many diets ( 4 ).

Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1).

Additionally, it’s an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s ( 5 ).

Conjugated linoleic acid and omega-3 fatty acids are linked to many health benefits, including a reduced risk of diabetes and heart disease ( 6 , 7 , 8 , 9 ).

The nutritional content of milk varies, depending on factors like its fat content and the diet and treatment of the cow it came from ( 10 ).

For example, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids ( 11 ).

Also, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress ( 12 ).

Summary
Milk contains a wide array of nutrients,
including vitamins, minerals, protein, healthy fats and antioxidants. Keep in
mind that its nutritional content can vary depending on many factors.

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.

Branched-chain amino acids may be particularly helpful in building muscle, preventing muscle loss and providing fuel during exercise ( 16 , 17 ).

Drinking milk is associated with a lower risk of age-related muscle loss in several studies.

In fact, higher consumption of milk and milk products has been linked to greater whole-body muscle mass and better physical performance in older adults ( 18 ).

Milk has also been shown to boost muscle repair in athletes.

In fact, several studies have demonstrated that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and even decrease muscle soreness ( 19 , 20 , 21 ).

Plus, it’s a natural alternative to highly processed protein drinks marketed toward post-workout recovery.

Summary Milk is a rich source
of quality protein that contains all nine essential amino acids. It may help
reduce age-related muscle loss and promote muscle repair after exercise.

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.

Studies have linked milk and dairy to a lower risk of osteoporosis and fractures, especially in older adults ( 23 , 24 , 25 ).

What’s more, milk is a good source of protein, a key nutrient for bone health.

In fact, protein makes up about 50% of bone volume and around one-third of bone mass ( 26 ).

Evidence suggests that eating more protein may protect against bone loss, especially in women who do not consume enough dietary calcium ( 27 ).

Summary
Milk contains a variety of nutrients
that benefit bone health, such as calcium, vitamin D, phosphorus and magnesium.
Studies suggest that consuming milk and dairy products may prevent osteoporosis
and reduce the risk of fractures.

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).

Furthermore, the conjugated linoleic acid in milk has been studied for its ability to boost weight loss by promoting fat breakdown and inhibiting fat production ( 32 ).

Additionally, many studies have associated diets rich in calcium with a lower risk of obesity.

Evidence suggests that people with a higher intake of dietary calcium have a lower risk of being overweight or obese.

Studies have shown that high levels of dietary calcium promote fat breakdown and inhibit fat absorption in the body ( 33 , 34 ).

Summary
Adding milk, especially whole milk, to your diet may prevent weight
gain.