Milk has long been debated, but research shows that it may offer several health benefits.
Here is an overview of what actually happens in the body with daily consumption, according to EatingWell.
Strengthens your bones
Milk contains both calcium and vitamin D, which are essential for building and maintaining strong bones.
Vitamin D helps the body absorb calcium, which may help prevent osteoporosis.
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Good source of protein
Milk serves as a vegetarian source of protein, contributing to the body’s building and maintenance of muscles and tissues.
Supports weight loss or weight balance
The combination of carbohydrates, protein, and fat in milk makes it filling, which can help regulate hunger and support a healthy weight.
Provides energy for the body
The carbohydrates in milk provide energy, helping the body function optimally in everyday life.
Increases satiety
Protein and fat in milk can make you feel fuller after consumption, which may make it easier to eat a balanced diet.
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Does not necessarily negatively affect weight
Research published in The New England Journal of Medicine shows that milk and dairy products do not lead to weight gain, but not necessarily to weight loss either.
Impact on type 2 diabetes
A study published in Clinical Nutrition indicates that milk did not show an increased effect in developing prediabetes.
However, the results are not consistent. For example, another study published in Cardiovascular Endocrinology & Metabolism found a positive association between the development of prediabetes and milk consumption.
Effect on heart health
There are conflicting results, but some studies, such as one published in Nutrition & Metabolism, show that dairy products may be associated with a lower risk of cardiovascular disease and stroke.
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May contribute to better brain function
Milk consumption has been linked in a study published in Nutrients to a lower risk of cognitive decline and diseases such as Alzheimer’s.
Provides important nutrients
A glass of milk contains vitamin B12, calcium, and potassium, as well as protein and fat, all of which are important for the body.
Problems with lactose intolerance
People lacking the enzyme lactase may experience digestive issues when consuming milk, as they are unable to break down lactose.
Relevant in case of allergy
Milk allergy may make it necessary to completely avoid milk and dairy products.
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Cancer risks
Research published in Nutrients suggests that high intake may be associated with a lower risk of certain cancers, such as colorectal cancer, while the link to other types of cancer remains unclear.
Can be used in many dishes
Milk is a versatile ingredient that can be used in smoothies, soups, sauces, and desserts to provide a creamy consistency.
Sources: EatingWell, The New England Journal of Medicine, Clinical Nutrition, Cardiovascular Endocrinology & Metabolism, Nutrition & Metabolism, and Nutrients.
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