Is milk good for you?

Over the past decade more people have started using milk alternatives because they find dairy hard to digest, they believe it causes excess mucus or that it potentially increases risk of cancer. But are these fears well founded? Read on to find out.

Nutritional profile of whole cow’s milk

Figures per 100ml:

• 65Kcal/273KJ
• 3.5g protein
• 3.7g fat
• 4.7g carbs
• 4.7g sugars
• 124mg calcium

Milk contains almost every nutrient your body needs. It’s an excellent source of high-quality protein as well as a variety of fats and carbs – the main carb is the natural sugar, lactose. It’s also a valuable source of vitamins and minerals including calcium, phosphorous, magnesium and vitamins A and B12.

Benefits of drinking milk

Due to its high levels of nutrients, dairy – including milk – continues to be included in most country's dietary guidelines. Milk is a good source of high-quality protein as it provides casein, whey and essential amino acids. This means it has a satiating effect and supports the absorption of bone-healthy minerals like calcium and phosphorus. Milk protein in the form of casein may also lower blood pressure.

Whey protein is rich in amino acids, including leucine, and these are beneficial for growing and maintaining muscle, which is why whey is a popular choice for athletes and gym goers. For similar reasons, including milk in the diets of the elderly may help reduce frailty and muscle loss, known as sarcopenia. Also, because milk offers a balanced nutritional composition, it is filling and helps curb appetite and cravings, making it useful for weight management.

Drawbacks of drinking milk

A common drawback is that many adults, and some children, may be intolerant to the milk sugar, lactose. This is because they lack the ability to produce the enzyme (lactase) needed to break it down. For those people, milk consumption may lead to bloating, excess wind, cramps, diarrhoea and vomiting. Allergy is rare in adults but common in children – symptoms include skin rash, swelling, breathing problems and bloody stools. Some infants who consume cow's milk may be at risk of iron-deficiency anaemia when compared to those who receive follow-on formula or who continue breast feeding.

Another common concern is that the hormone content in milk, there to support the growing calf, may adversely impact human health. For example, the growth hormone insulin-like growth factor-1 (IGF-1), along with steroid hormones like oestrogen, may lead to tumour growth. High levels of IGF-1 are also thought to be a potential trigger for the skin condition acne.

Numerous studies have looked at the connection between milk and cancer – however, findings have been mixed. This may be because of the different types of milk, such as skimmed versus whole, and the variation in milk due to the cow it comes from. There are studies suggesting a link between whole milk and prostate cancer, although others suggest milk could potentially lower the risk of colorectal cancer.

One commonly held belief is that cow’s milk causes an increase in mucus production, but this has no evidence to support it, which means eliminating cow’s milk for this purpose is not recommended.

Alternatives to milk

Browse the shelves in your local supermarket and you’ll find plenty of milk-style drinks made from nuts, seeds, oats and other grains. In fact, over a quarter of UK households bought a plant-based alternative more than once in 2023. Many argue that consuming milk as an adult is unnatural and even more so when the milk is sourced from another species.

If you do opt for a plant-based alternative, choose a sugar-free one that is fortified with micronutrients to support your intake of calcium, the vitamin B group, vitamin D and, if possible, iodine.

Find out which milk is right for you.

So, is milk good for you?

Milk is an accessible source of essential nutrients including protein, calcium and vitamin B12, making it particularly nourishing for the young and the elderly. As research currently stands, unless you have an allergy or an intolerance, a moderate amount of cow’s milk appears to be a healthy inclusion in a varied, balanced diet.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post-graduate diploma in personalised nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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