What to know about milk

The dairy group includes cow’s milk and soy milk. The group contains the following key nutrient

• vitamin B-12

• protein

• potassium

• zinc

• choline

• magnesium selenite

The nutritional breakdown of milk depends on the fat content.

A 100-gram (g) serving of whole milk with 3.25% fat contains61 calories from a reliable source

• 4.8 g of carbohydrates.

• 3.25 g of fat.

• 3.15 g of protein.

A 100-g serving of low-fat milk contains 43 calories from a reliable source

• 4.97 g of carbohydrates.

• 0.97 g of fat

• 3.48 g of protein.

A 100-g serving of soy milk contains33 calories from a reliable source

• 1.67 g of carbohydrates.

• 1.67 g of fat.

• 2.92 g of protein.

Some important nutrients that all milk provides include:

Calcium

Dairy products, including milk, are among the richest dietary sources of calcium. Calcium is essential for bone and tooth health, blood clotting, and blood pressure.

Pair calcium-rich foods with sources of magnesium and vitamin D, as vitamin D supports calcium absorption in the small intestine, and magnesium helps the body incorporate calcium into the bones.

Choline

Choline is an important nutrient for sleep, muscle movement, learning, and memory. It also helps with nerve signals, fat absorption, and inflammation.

Potassium

Potassium is vital for heart health, which includes reducing the risk of stroke, heart disease, and high blood pressure.

A 100-g serving of cow’s milk contains around 162 mg of potassium, slightly more than many soy milk beverages.

In the case of lactose intolerance, however, a symptom such as diarrhea can lead to potassium depletion.

Fortified vitamins and minerals

Manufacturers fortify most milk, including cow’s, soy, almond, and others, with additional vitamins and minerals that are not present naturally. These added nutrients include vitamin A, riboflavin, vitamin B-12, and pyridoxine.

Exposure to light destroys some vitamins, especially A and riboflavin, so milk that is stored in transparent containers will have lower nutrient levels.

The following sections look at the possible adverse health effects of drinking milk.

Saturated fats

Dairy is high in saturated fats. The American Heart Association (AHA) points out that eating too many saturated fats can increase cholesterol levels, raising the risk of heart disease and stroke.

The AHA recommends that people get no more than 5–6% of their total calories from saturated fats.

Lactose intolerance

Lactose intolerance is a condition where the body does not produce lactase, an enzyme it needs to break down a sugar called lactose that occurs in milk.

An estimated 65% of people have a reduced ability to digest lactose after infancy. It is most common in people of East Asian descent, affecting 70–100% of these populations.

milk allergy

A milk allergy, or hypersensitivity, is different from lactose intolerance. In an allergy, the body reacts to the proteins, not the sugars, in milk.

A cow’s milk allergy can cause symptoms such as wheezing and asthma, diarrhea, vomiting, and gastrointestinal distress. Severe allergies can lead to anaphylaxis, a life-threatening allergic reaction.

such as wheezing and asthma, diarrhea, vomiting, and gastrointestinal distress. Severe allergies can lead to anaphylaxis, a life-threatening allergic reaction.

Too much potassium or phosphorous

Getting too much of certain nutrients can be harmful. Overconsumption from diet alone is rare, but certain medications or medical conditions can make it more likely.

If a person has kidney problems, too much potassium or phosphorous can be harmful. Too much potassium is known as hyperkalemia.

Too much calcium

Too much calcium, or hypercalcemia, can cause constipation, kidney stones, or kidney failure. It is rare for this to happen from diet alone, but it can be a risk when a person is taking calcium supplements.

Hormones and antibiotics

Cow’s milk may contain residues of hormones and antibiotics, as well as dioxins and polychlorinated biphenyls (PCBs).

These residue substances can have a negative impact on human health, including adverse effects on the nervous system, reproductive system, and immune system. They may potentially raise the risk of certain types of cancer.

While calcium and vitamin D from cow’s milk can benefit bone health, there is also some evidence that animal proteins in the diet, for example, from cow’s milk, have an acidifying effect.

According to Harvard researchers, this could harm bone health by causing the body to pull calcium from the bones to restore optimal blood pH levels. Not all agree with this, however.

As such, the net benefit of calcium in cow’s milk may be lower than expected. On August 1, 2010, this entry was published.