You might feel drinking milk thrice a day is great for your health, but that isn’t true. You need to account for the side effects of milk that are magnified when you drink it in large quantities.
As children, we were often told that milk is great for our health, so much so that we were asked to consume large quantities. That’s because it is a good source of calcium and contributes to healthy bones. No wonder then we assume that milk is beneficial for our health, and will impact us positively. But did you know drinking too much milk can cause more damage than good? Yes, there are side effects of milk too.
How much milk should you consume?
Research suggests that people over the age of nine should drink three cups of milk every day. That’s because milk and other dairy products are excellent sources of calcium, phosphorus. vitamin A, vitamin D, riboflavin, vitamin B12, protein, potassium, zinc, choline, magnesium, and selenium.
But there are some people who must stay away from milk completely, these include those who are lactose-intolerant. Lactose intolerance is caused by a deficiency of an enzyme in the body called lactase, which breaks down lactose found in milk and is essential for its complete digestion.
In fact, those who suffer from lactose intolerance suffer from abdominal cramps, bloating and diarrhea.
Side effects of milk, especially when you drink it in copious amounts
1. It might cause nausea
As per the American National Institutes of Health, 65% of adults have some form of lactose intolerance. Nausea is one of the biggest symptoms, and in extreme cases, vomiting can happen after consuming any form of dairy that contains lactose, including milk, ice-cream and cheese.
2. It can cause bloating and digestive issues
This is a symptom that is not just seen in those who are lactose-intolerant, but even other people. Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea. If your body is not able to break down lactose properly, it travels through the digestive system and is broken down by gut bacteria. Because of this reason, gassiness and other digestive issues can happen.
3. It can cause acne
It is believed that the milk that is available today contains growth and milk-production-regulating hormones. This is known to worsen acne by disrupting insulin regulation through something called insulin-like growth factor-1. Unlike popular perception, skim milk can make your acne worse, which is why it is better to go for full-fat cow milk, which is generally not injected with hormones.
4. Milk could cause some types of cancers
There’s very little research on this, but some go on to say that too much milk can cause certain types of cancers like prostate or breast cancer. Most of these studies are epidemiological, which means that they look at trends in consumption and illness in people over time.
So ladies, do not go overboard with milk, because it might cause more harm than good!
Nutrients in milk
Milk is considered a whole food. It provides 18 out of 22 essential nutrients.
Milk also provides:
- iron
- selenium
- vitamin B-6
- vitamin E
- vitamin K
- niacin
- thiamin
- riboflavin
Fat content varies. Whole milk contains more fat than other types:
- saturated fats: 4.5 grams
- unsaturated fats: 1.9 grams
- cholesterol: 24 milligrams (mg)
Benefits of milk
Appetite control
Drinking milk hasn’t been linked to weight gain or obesity, and it may help curb appetite. A 2014 study showed that dairy helped people feel fuller and reduced how much fat they ate overall.
some studies have shown that full fat dairy intake is associated with lower body weight. And some have shown that dairy intake, in general, may prevent weight gain.
Bone development
Milk may help improve weight and bone density in children, according to a 2016 study. It also reduces the risk of childhood fractures.
Research shows that pregnant women who ate a healthy diet that included plenty of dairy- and calcium-rich foods had children with better bone growth and mass, compared with women who followed less healthy diets.
Milk also provides proteins that are necessary to build and maintain healthy bones, teeth, and muscle. A cup of milk provides around 7 to 8 grams of casein and whey proteins.
Bone and dental health.
A cup of milk contains almost 30 percent of the daily requirement of calcium for adults. Milk also contains potassium and magnesium. These minerals are important for healthy bones and teeth.
Dairy provides almost 50 percent of the calcium in a typical American diet.
Most milk has added vitamin D. A cup of fortified milk contains about 15 percent of the recommend daily amount. Vitamin D is an important vitamin that plays many roles in the body, including promoting calcium absorption and bone mineralization.
Diabetes prevention
Type 2 diabetes is a disease characterized by high blood sugar levels. Diabetes can increase your risk for:
- Heart disease
- Stroke
- Kidney disease.
Several studies have found that drinking milk may help prevent type 2 diabetes in adults. This may be because milk proteins improve your blood sugar balance.
Heart health
Milk fat may help raise levels of HDL ( good) cholesterol. Having healthy HDL cholesterol levels may prevent heart disease and stroke.
Additionally, milk is a good source of potassium. This mineral helps regulate blood pressure. Pastured or grass fed cows make milk with more omega 3 fatty acids and conjugated linoleic acid. These fats help protect heart and blood vessel health.
Alternatives to milk.
Cow’s milk alternatives for infants and toddlers with milk protein allergies include:
| Type | Pros | Cons |
| Breastfeeding | Best source of nutrition | Not all women can breastfeed |
| Hypoallergenic formulas | Produced with enzymes to break down milk proteins | Processing may damage other nutrients |
| Amino acid formulas | Least likely to cause an allergic reaction | Processing may damage other nutrients |
| Soy-based formulas | Fortified to be nutritionally complete | Some may develop an allergy to soy |
Plant and nut-based milks are suitable for individuals who are lactose intolerant or vegan include:
| Type | Pros | Cons |
| Soy milk | Contains similar amount of proteins; half the carbs and fats of whole milk | Contains plant estrogens and hormones |
| Almond milk | Low fat; high calcium (if enriched); high vitamin E | Low protein; contains phytic acid (hinders mineral absorption) |
| Coconut milk | Low calories and carbs; half the fat | No protein; high saturated fats |
| Oat milk | Lower in fat; high fiber | High carbs; low protein |
| Cashew milk | Low calories and fat | Low protein; fewer nutrients |
| Hemp milk | Low calories and carbs; high essential fatty acids | Low protein (though more than other plant-based milks) |
| Rice milk | Low fat | Low protein and nutrients; high carbs |
| Quinoa milk | Low fat, calories, and carbs | Low protein |
The Takeaway.
Milk is naturally packed with essential nutrients in a convenient and accessible form. Drinking milk is particularly important for children. It may help you and your child maintain good health.
Milk nutrition varies. Milk from grass-fed or pastured cows provides more beneficial fats and higher amounts of some vitamins.
More research is needed on the amount of milk that’s most beneficial and the effects of antibiotics and artificial hormones given to dairy cows.
It’s best to choose organic milk from cows that are free of growth hormones. Milk alternatives can also be part of a healthy, balanced diet.
