Milk and dairy products are frequently criticised for causing acne, raising inflammation, and impeding weight loss.
However, for people who are not lactose intolerant or allergic, research does not back up these assertions. In reality, milk has numerous health benefits.
Benefits of Milk
1. Improved bone health
Milk is a great vegetarian protein source that is high in calcium and vitamin D, both of which are needed for bone health.
Calcium is essential for the development and maintenance of strong bones, and vitamin D helps calcium absorption from meals.
As a result, having milk in your diet can promote bone health and potentially prevent osteoporosis over time.
2. Weight Loss Support
There are many misconceptions about milk’s effect on weight, but studies show that regular consumption will most likely not inhibit weight loss.
This is due to milk’s delicious combination of carbohydrates, protein, and fat, which can keep you feeling satiated for longer.
Milk contains nutrients that promote energy levels and overall bodily function.
A meta-analysis published in *Nutrients* found that incorporating dairy in a calorie-restricted diet resulted in higher weight loss and fat reduction while maintaining lean muscle mass.
Although milk is not a miracle weight-loss answer, it can help people maintain or lose weight if consumed as part of a well-balanced diet.
3. Reduced Risk of Diabetes
Drinking milk may reduce the likelihood of acquiring type 2 diabetes.
An study of 22 research involving over 600,000 people indicated that total dairy consumption was inversely related to diabetes risk—that is, those who drank dairy on a regular basis were less likely to develop the illness.
Furthermore, replacing sugar-sweetened beverages with milk has been demonstrated to lower the incidence of type 2 diabetes.
4. Heart Health Benefits
The link between milk and heart health is complex and frequently contradictory.
While some studies suggest that dairy can reduce the risk of stroke, cardiovascular disease, and hypertension—most likely due to its potassium concentration—others show that saturated fat consumption may raise the risk of stroke.
Overall, most recent evidence indicates that milk has a minor or neutral influence on heart health. Moderation is important with any cuisine.
5. Cognitive decline prevention
Milk’s nutritional profile may aid to retain cognitive sharpness as we age.
A 2021 review in *Nutrition & Metabolism* discovered a relationship between milk consumption and a lower risk of Alzheimer’s disease.
Another 2020 study published in *Nutrients* found that skim, fermented dairy, and buttermilk consumption improved executive functioning.
Thus, integrating milk into your diet may benefit your brain function as you age, thanks to its calcium, protein, and vitamin B12 content—essential nutrients for older adults.
Conclusion
In conclusion, while milk is not everyone’s favourite beverage, it can provide numerous health benefits to those who tolerate it well.
Consuming milk as part of a varied diet can assist ensure that you get the nutrients your body requires.
