Myths About Milk

Myths About Milk: That Needs to Be Shattered Down

Even since we are born we have been having milk. It is one of the most commonly consumed drinks around the world and an integral part of our diet. Milk is said to be a complete food as it provides the three essential nutrients needed for a balanced diet i.e. proteins, fats, and carbohydrates along with micro-nutrients like Calcium, Vitamins, Potassium, and Magnesium.

Yet, there are a lot of controversies doing rounds about the consumption and benefits of milk. Check out some common myths about Milk that needs to be shattered down.

#1.  Milk is the First Thing You Should Have in the Morning: 

Milk is a great choice for breakfast as it provides all the essential nutrients but you should not consume it on an empty stomach. Nutritionists and Health practitioners have stated that having milk as the first thing in the morning can lead to certain issues like poor digestion or gastric problems. So it is advised to start your day with something light. Those prone to cough and flu should also avoid having milk on an empty stomach. 

#2. Drink 2 Glasses of Milk Per Day:

Sure milk is the source of healthy nutrients but you don’t have to solely rely on it. There are other forms of milk like cottage cheese or yogurt which you can add to your diet to fulfill the daily needs of calcium and protein. Milk is a dietary choice and not a nutritional requirement.

#3. Boiling Milk Reduces Its Nutrients:

Raw milk obtained from dairy farms must be boiled to remove bacteria, but boiling or not packaged milk is in your hand as it has already been pasteurized. Even if you do, it is not going to affect the quality of nutrients that milk contains. You can boil milk again and again without losing its nutritional value.

#4. Milk is the Best Source of Calcium:

While milk is a great source of calcium, it certainly is not the best. For example, two tablespoons of chia seeds have six times more calcium than milk. Similarly, 100ml of milk contains 125 mg of calcium whereas 100 g of ragi contains 344 mg of calcium. You can see it the difference is in the data itself. It is also said that after the age of 3 our bodies lose the ability to break down the milk proteins (Casein) which inhibits the absorption of calcium from milk. Also, you need an optimum amount of Vitamin D in your body to absorb the calcium from foods.

#5. Milk Itself Can Be Taken as a Meal:

No doubt milk is a complete and nutrient-dense food but it is not a substitute for a regular meal. Besides the essential nutrients that milk provides, your body needs vitamins, minerals, and most importantly fiber which is lacking in milk. Substituting your meal with milk can also lead to a lack of calories that can affect growth and development especially in kids. Milk is a part of a balanced meal but can never be complete in itself. However, there is no need to eliminate it from your diet as long as you are getting good quality milk.

#6. Having Milk Causes Bloating:

This is true just in the case of a lactose intolerant person. In general drinking milk does not cause bloating unless you are not consuming it with a combination of certain foods.  Say, for instance, you should never consume milk with any fruit as it may make an acidic combination leading to indigestion. You can add spices like turmeric or cinnamon for better availability of protein in your body. So if you are feeling bloated, it is because your gut is not able to digest milk. In that case, try having milk with cereals or lightly brewed with tea leaves or tulsi which will help you improve your digestive functions.

#7. Drinking Milk Leads to Skin Acne: 

This myth has been circulating for years now. The theory behind this is that milk can congest your skin, cause the oil to build up leading to skin problems like pimples or acne. However, there is no scientific link between these two. Health experts and nutritionists say that acne is not caused by diet but by skin type, genetics, hormones, and exposure to pollutants. Eating a balanced meal, fruits, vegetables, and milk on the other hand can give your skin all the essential nutrients it needs. 

#8. Consuming Milk May Lead to Weight Gain:

Just like foods, drinking milk does not lead to weight gain- drinking too much of it might- but we don’t recommend having excessive amounts of anything. Milk is a healthy, and balanced diet but moderation is the key. In fact, having milk can prevent dips in blood sugar levels, reduce the urge to overeating, which can aid to support sustainable weight loss.

Bottom Line

Consuming milk is an individual choice. If you are lactose intolerant, you might cut down its consumption or avoid it completely but if you don’t have any such dietary issues, it’s up to your personal preference. From a healthy perspective, milk is a fantastic source of nutrients. However, we recommend you decide for yourself.