How to Drink Milk for Better Health

Co-authored by Jennifer Lease, RD, CDN and Eric McClure

Last Updated: September 30, 2022 References Approved

Milk is very important for a healthy lifestyle, as studies show that people who drink milk avoid significant fat gain. Milk contains calcium for healthy bones, phosphorous, magnesium, protein, vitamin B12, vitamin A, zinc, riboflavin, folate, vitamin C, and most importantly, vitamin D.^{[1]
X
Research source}^{[2]
X
Expert Source

Jennifer Lease, RD, CDN
Registered Dietitian & Trained Chef
Expert Interview. 15 September 2021.}

The USDA has shown drinking milk to prevent osteoporosis, because of its nutrients: calcium and vitamin D. Other evidence shows the intake of milk and milk products is linked to improved bone health and the reduced risk of cardiovascular disease and Type 2 diabetes.^{[3]
X
Research source}

Steps

1
Buy organic milk. Studies have shown that organic milk is much healthier than regular milk. Organic milk comes from cows that haven't been given growth hormones, it is wholesome, produced without harmful pesticides, etc.
- Organic milk isn't produced with antibiotics. Overuse of antibiotics is a serious health problem. Organic milk comes from cows that were not given antibiotics, so it doesn't contribute to the growing problem of bacterial resistance.
- Organic milk is very high in conjugated linoleic acids (CLA). CLAs are important healthy fats that have been proven to have been linked to reduced heart disease and diabetes. As a matter of fact, in the Archives of Internal Medicine, researchers from Massachusetts General Hospital and the Harvard School of Public Health reported that dairy products that are low in fat, including milk, is shown to lower the risk of type 2 diabetes (in men).
- Another big advantage of organic milk over regular milk is its ability to go for a long time without turning sour: organic milk is heated to around 280 °F (138 °C), so it would take up to two months for it to turn sour. Because of the fact that regular, pasteurized milk is heated to 145 °F (63 °C), it doesn't have the same life. So if you are worried about milk turning sour fairly quickly, then organic milk may actually allow you to save money. ^{[4]
  X
  Research source}
- Understand that it's the right thing to do. Organic cows must be able to access open air, unlike factory cows. Cows that produce organic milk or organic cows from many dairy farms are allowed to graze freely in the organic pasture. This type of farming is considerate to animals, and isn't cruel, is very supportive of wildlife, is good for many rural communities, is respectful of air, water, and soil, and is healthy for people.
2
Be aware that if you are trying to drink more milk by putting milk in your cup or mug of tea, the benefits of the tea will be canceled entirely. ^{[5]
X
Research source}^{[6]
X
Research source}^{[7]
X
Research source} Rather than putting milk in your tea, try putting in honey instead. Also, try to put milk in coffee rather than tea, as milk doesn't affect the health benefits of coffee.

Advertisement
3
Be aware of all the vitamins and minerals found in milk:
- Calcium: Keeps bones and teeth healthy; helps your body maintain bone mass.^{[8]
  X
  Expert Source
  
  Jennifer Lease, RD, CDN
  Registered Dietitian & Trained Chef
  Expert Interview. 15 September 2021.}
- Protein: A good source of energy: builds and repairs your muscle tissue; good after work-outs.
- Potassium: Helps you keep good blood pressure.
- Phosphorus: Helps strengthen your bones and gives you energy.
- Vitamin D: Helps your body maintain your bones.^{[9]
  X
  Expert Source
  
  Jennifer Lease, RD, CDN
  Registered Dietitian & Trained Chef
  Expert Interview. 15 September 2021.}
- Vitamin B12: Helps maintain healthy red blood cells and helps maintain nerve tissue.
- Vitamin A: Helps maintain the immune system; helps maintain normal vision and good skin.
- Niacin: Improves your metabolism; have a glass before doing aerobics. ^{[10]
  X
  Research source}
4
Drink milk to avoid illnesses. The USDA has shown drinking milk can help to prevent osteoporosis, because of its nutrients: calcium and vitamin D. Other evidence shows the intake of milk and milk products is linked to improved bone health and the reduced risk of cardiovascular disease and Type 2 diabetes. ^{[11]
X
Research source}
5
Be aware as to whether or not your milk or milk products are made out of pasteurized milk or not. Pasteurization kills bacteria and other harmful microorganisms that are found in raw milk, and it is dangerous to drink raw milk.
- Be sure to read the label. Safe milk, meaning pasteurized milk, will have the word "pasteurized" on the label. If the word "pasteurized" is not found on the label of a product, it may contain raw milk.
- Do not be afraid to ask your grocer or store clerk whether milk or dairy products have been pasteurized, especially milk or milk products sold in refrigerated cases. Do not buy milk or milk products at farm stands or farmers' markets unless you can confirm that they have been pasteurized.^{[12]
  X
  Trustworthy Source
  US Food and Drug Administration
  U.S. government agency responsible for promoting public health
  Go to source}
6
Drink milk to help reduce acidity.^{[13]
X
Research source} Heartburn is caused a lot of the time by acidity,^{[14]
X
Research source} so logically milk naturally relieves heartburn.
7
Drink milk to have clear skin. For thousands of years, milk has been known to keep skin clear. The lactic acid found in milk aids in removing dead skin cells, and therefore keeps your skin clear and rejuvenated.^{[15]
X
Research source}
8
Drink milk for healthy teeth. Milk has been shown to protect the enamel against acidic foods. Also, the calcium and vitamin D found in milk keeps bones strong, although teeth are not considered bones.^{[16]
X
Research source}
9
Drink milk to lose weight. Many dieters do not consume dairy, because they think that milk will not help them lose weight. Studies performed by the Ben-Gurion University has shown that including more calcium in your diet may lead to continuous weight-loss. Drinking 12 ounces (350 ml) of milk every day assists the loss of more than 12 lbs on average, while people who only consume a cup of milk a day lose on average 7 lbs.

Expert Q&A

Question

Is skim milk better for you than whole milk?

Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Master's Degree, Nutrition, University of Tennessee Knoxville

Expert Answer

Skim milk is fat-free whereas whole milk contains a significant amount of saturated fat. This type of fat has been linked to chronic heart disease.
Question

What is the percentage of fat in whole milk?

Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Master's Degree, Nutrition, University of Tennessee Knoxville

Expert Answer

Whole milk contains 3.25% fat. There are 8 grams of fat per 8 ounces of whole milk.
Question

How can someone make an easy protein powder at home? N/A What are some things to keep in mind while you're eating if you're pregnant? N/A

Jennifer Lease, RD, CDN
Registered Dietitian & Trained Chef
Jennifer Lease is a Registered Dietitian and Trained Chef based in Denver, Colorado. With six years of experience in the food and nutrition fields, she specializes in a plant-forward approach to applying nutrition information to cooking. Jennifer holds a BS in Dietetics and a Dietetic Internship Certificate from The University of Delaware. She also received her professional chef training from The Natural Gourmet Institute for Health and Culinary Arts.

Jennifer Lease, RD, CDN

Registered Dietitian & Trained Chef

Expert Answer

It is ok, since milk can provide lots of calcium and vitamin D. However, you don't need to drink it everyday, since these nutrients can be found in many other foods.

Warnings

Be sure not to drink too much milk, as you may develop a kidney stone. This is unlikely unless you are prone to getting kidney stones, but another problem with drinking this much milk, is that 8 cups of liquid is about the amount you need in a day, and you are most likely drinking other liquids besides milk, so you will end up drinking too much liquid.

⧼thumbs_response⧽
Helpful 0 Not Helpful 0
Be aware that if you decide to drink raw, unpasteurized milk, you run the risk of becoming ill. Raw milk is milk from animals, that has not been pasteurized. There are many reasons one might consider adding raw milk to their diet, ranging from nutritional, to ethical, to environmental. Although milk and milk products provide many health benefits nutritionally, raw milk contains microorganisms that can have serious health risks to people. Raw unpasteurized milk can carry dangerous bacteria such as Salmonella, E. coli, and Listeria, which are known to cause illnesses. These dangerous microorganisms can seriously affect the health of anyone who consumes raw milk, or eats foods made from raw milk, especially among pregnant women, children, the elderly, and people with weak immune systems. ^{[17]
X
Trustworthy Source
US Food and Drug Administration
U.S. government agency responsible for promoting public health
Go to source}

⧼thumbs_response⧽
Helpful 0 Not Helpful 0