Milk nutrition facts
An 8-ounce (1 cup) serving of low-fat (2%) milk provides:
- Calories: 122
- Protein: 8 grams
- Total fat: 5 grams
- Saturated fat: 3 grams
- Carbohydrates: 12 grams
- Fiber: 0 g
- Sugar: 12 grams (naturally occurring)
Such as almond milk or oat milk. But what exactly happens to your body when you drink milk every day? We dig deep to share this. More Affordable Non-Dairy Alternatives
health benefits of milk
Your bone health may improve
Not only is milk a great vegetarian source of protein, but it's also rich in calcium and vitamin D—two nutrients that are critical for bone health. Calcium is a mineral needed to build and maintain strong bones, and vitamin D helps our bodies absorb calcium from food. Since milk is a great source of these two nutrients, it is one of the best foods to keep in your diet throughout your life to maintain bone health.
You may reach your weight loss goals
There are many misconceptions about how drinking milk affects your weight, but research shows that if you want to lose weight or maintain a healthy weight, drinking milk regularly may not harm your health. This is largely due to the satisfying combination of carbohydrates, proteins and fats in milk. The protein and fat can help make milk super filling, aiding weight loss. Carbohydrates provide you with energy and help your body function optimally. When you feel more satisfied with the food you eat, it's easier to satisfy your hunger and fullness cues and stick to a healthy, balanced eating pattern.
A meta-analysis of randomized controlled trials (the gold standard for research) published in the journal Nutrients found that adding dairy to a calorie-restricted diet led to greater weight loss and fat loss while reducing lean muscle loss. But that doesn't mean milk is a magic weight-loss food. Another review of studies found that consuming milk or other dairy products did not lead to significant weight loss, but it also did not lead to weight gain. If your goal is to lose weight or maintain a healthy weight, drinking a glass of milk a day may help (if you enjoy this type of food).
You may reduce your risk of diabetes
Drinking milk can help reduce the risk of type 2 diabetes. An analysis of 22 studies involving nearly 600,000 people found that total dairy intake was inversely associated with diabetes risk. This means that the more often people consume dairy products, the less likely they are to develop the disease. Other studies have found that replacing sugary drinks with milk can also help reduce the risk of type 2 diabetes.
You may be helping your heart health
There is a lot of conflicting evidence about how milk affects heart health. Remember the days when low-fat diets were all the rage and skim milk was the only milk people drank? This may be part of the reason for the confusion. Fortunately, we now know that fat is an important part of a healthy diet. However, the relationship between milk and heart health is a little complicated.
Some studies have found that dairy products may reduce the risk of stroke, cardiovascular disease, and high blood pressure, possibly due to their potassium content, while other studies have found that dairy products are associated with a higher risk of stroke, primarily due to saturated fat due to content. Numerous studies have found that milk intake is completely unrelated to heart disease. So what does this all mean? Overall, most recent studies have found that milk has mildly beneficial or neutral effects on heart health. As with other foods, if you enjoy it, enjoy it in moderation.
You may reduce your risk of cognitive decline
Milk's impressive nutritional profile may be why it can help keep your mind sharp as you age. A 2021 review of research published in the journal Nutrition & Metabolism found that milk intake is associated with a lower risk of Alzheimer's disease. Another study published in the journal Nutrients in 2020 found that nonfat dairy, cultured dairy, and buttermilk were linked to better executive function. So adding some milk to your morning oats or as a side to a snack may help boost brain health.
Researchers speculate that one reason milk may support healthy aging is the nutrients it provides. Milk is a good source of calcium, protein and vitamin B12, all important nutrients for older adults.
potential risks
You may have an increased risk of certain types of cancer
When it comes to how milk consumption affects cancer risk, the answer is complicated. Studies have found that it may reduce the risk of some cancers while increasing the risk of others. A review in the journal Nutrition & Metabolism found that high milk intake was consistently associated with a lower risk of colon and rectal cancer. While the researchers say the mechanism by which cancer risk is reduced is unknown, they hypothesize that calcium in dairy products may have chemopreventive properties. But another study in the review found that higher milk intake was associated with a higher risk of prostate cancer compared with lower milk intake due to its higher calcium content (although these results were not examined in found in calcium supplements or non-dairy calcium sources). There is not enough evidence to draw conclusions about breast, bladder, ovarian, and other types of cancer.
To be clear, this doesn't mean drinking a glass of milk a day will cause cancer. But it does show that more research is needed to clarify milk's relationship with certain types of cancer.
generalize
If you're not lactose intolerant or allergic to dairy, it's perfectly fine to drink a glass of regular milk every day. From improving bone health to helping mitigate cognitive decline, drinking milk and adding other dairy products to your diet can provide several health benefits. As with any food, remember that moderation is key (an 8-ounce serving of milk may not completely fill the many glasses in your cupboard). Since there are dairy farmers across the United States, try to choose locally produced milk. Connecting with local farmers can help you get better quality products with less impact on the environment.
