Cow’s milk is considered to be the superfood that all generations of people, starting from the very young’ uns to the geriatric, prefer to have a glass each day. Remember the days when BornVita was always a morning-evening part of the meal? Our parents, especially mom, use to have their utmost faith in drinking milk to be the healthiest ever for any kid.
You might have that habit even today! But, do you really feel drinking milk is as healthy as our mom took it to be? Even though milk is a popular food, recent studies have suggested that milk might have certain harmful effects on the body. Whereas, on the other hand, a lot of studies focus on the health benefits of drinking milk.
To get a bigger picture, let us dive deeper and know more about both sides of drinking milk.
Cow Milk Benefits And Disadvantages
To get on to the benefits of drinking milk, let us start with the nutrient composition of milk. As per science and even for the whole society, milk is a whole food that provides all total of abundant 18 out of 22 essential nutrients.
As in the picture, you can see that it comprises almost all the nutrients whereas, 18 nutrients are considered completely present in the required amount.
Fats that are present in the milk varies with the concentration of milk. Whole milk is found to contain more fats than the other types, that includes:
Saturated fats: 4.5 grams
Unsaturated fats: 1.9 grams
Cholesterol: 24 milligrams (mg)
Benefits of Drinking Milk
Here are some of the best benefits that you can gain from Milk
1. Puts a curb on your appetite
You might have noticed that drinking milk is not very frequently associated with losing or gaining weight, but it is a fact that drinking milk limits the further intake of fats by any person. Milk is one such heavy food that when consumed will make your tummy feel compact, and unable to consume more of any food item. A study of 49 people in 2013 successfully showed that dairy helps people to stay fuller for a longer time which as a result lessens the total intake of fats. There are also some studies that relate milk as a remedy for balancing body weights.
2. Bone development
Do you know why our parents made us drink milk when we were kids? Or why do pediatrics advise young kids to drink milk? The reason they did so is that milk is well known to improve weight and bone density in children. They help babies develop such a strong skeleton that they stay safer from getting their bones fractured easily. Research has also shown that pregnant ladies who depend on a healthy diet with plenty of dairy and calcium-rich foods are gifted with healthy children. Whereas, for those who depend on poor diets give birth to a comparatively weaker child.
3. Bone and dental health
A cup of milk contains right around 30 percent of the everyday necessity of calcium for grown-ups. Milk is additionally known to contain potassium and magnesium. These minerals are vital for the healthy growth of bones and teeth. If you have dental issues, it is widely recommended to give your baby enough of calcium, potassium, and vitamin-rich food items.
4. Prevents diabetes
Type 2 diabetes is characterized by high blood sugar levels. There are studies that suggest that drinking milk is capable to prevent diabetes in a person. This is most probably because of the proteins present in milk that fosters an improved blood sugar level.
5. Health health
Another important health benefit of drinking milk is the ability to improve the health of the heart. Milk contains certain nutrients, such as omega 3 fatty acids, potassium, etc. that reduced the odds of any kind of heart disease.
Disadvantages of Drinking Milk
There are certain side effects of drinking milk which you may be prone to. Let us discuss them.
Teenagers who consume more dairy products, eg. milk have more acnes than the ones who do not consume milk. It is proved in a study conducted whereas, more study is needed to conclude well on the relation between acne and diet.
2. Other skin conditions
According to clinical reviews, drinking milk might worsen some skin diseases, such as eczema or rosacea.
As per the estimation of some expects, approximately 5 percent of children have a milk allergy. It can cause skin reactions such as
Some other serious reactions include
- Bloody stool
- Difficulty breathing
4. Lactose intolerance
Cow’s milk contains lactose in a higher amount as compared to the milk of any other animal. For a lot of the population, lactose intolerance is sort of ubiquitous. Even you might be the one with lactose intolerance, it is that common! To avoid any irritation due to lactose, you should try to limit your dairy intake. Consuming cow milk is never an option that you should think about.
Sounds quite out of context but yes it is cancer. The excess calcium present in milk and other food increases the chances of prostate cancer. Milk sugars may be linked to a slightly higher risk of cancer in the ovaries (ovarian cancer).
Some alternatives to milk
Soy milk: Contains the same amount of proteins, whereas half the amount of fats and carbs present in cow milk.
Almond milk: Almond milk is abundantly rich in calcium and vitamin E. They have low fats as compared to that provided by cow’s milk. If you think about replacing dairy milk with almond milk then we would say, not a bad option.
Cashew milk: This is an alternative but it has fewer nutrients as compared to cow’s milk.
Coconut milk: They are high saturated fats with low calories and carbs.
Some other alternatives include
- Hemp milk
- Rice milk
- Quinoa milk
Before consuming too much dairy milk, you should also keep in mind the negative impacts that you might have. Also, before completely stop drinking milk think about the nutrients and other health benefits you will be saying no to.
Make a balanced decision!
Also Read; Raw Milk Benefits for Your Overall Health