“Want strong bones?” “You’ll grow taller!” “Got milk?” Sound familiar? Chances are you’ve been told to drink more milk as a kid. But have you ever wondered how much of this is actually true? 

Milk remains one of the most popular beverages across the nation for good reason. Just one glass of milk is packed with many nutrients essential for a healthy body, including calcium, protein, and Vitamin D. Currently, the “Dietary Guidelines for Americans” by the US Department of Health and Human Services strongly recommends that each person consume approximately three cups of low fat or fat-free dairy on a daily basis. However, depending on who you talk to or which health magazine you find yourself reading next, the effects of regular milk consumption can easily become a hot topic for discussion. More recently, plant-based alternatives such as soy and almond milk have risen in popularity, especially among individuals who have dietary and allergy concerns with cow’s milk. With a wide variety of milk types to choose from, this article will assess the most important health effects of cow's milk on the body and then briefly discuss several alternatives so that you can incorporate milk into a healthy, balanced diet that works for you. 

Some important benefits of drinking milk: 

• Prevention of bone fractures and osteoporosis 

  Many dairy products like milk provide an abundance of just the right nutrients for building strong bones in childhood and maintaining them throughout adulthood. These include protein, calcium, phosphorus, magnesium, and manganese zinc, just to name a few. Low milk intake often results in deficiencies of these important nutrients and minerals, which have been shown to significantly increase the risk of developing osteoporosis, a disease resulting in weakened bones, more susceptible to fractures. 

• Reduced risk of hypertension and stroke 

  Studies have revealed that a high intake of low-fat milk and dairy products (200 to 300 mL per day) generally does not increase the risk of cardiovascular disease and can actually lower blood pressure. Furthermore, another study found an inverse association between milk - particularly low-fat milk - intake and the likelihood of a stroke with a 7% lowered risk per 200 mL consumed per day. On the other hand, high-fat dairy products like butter and cheese have been linked to increased high density lipoprotein (HDL) and low density lipoprotein (LDL) cholesterol concentrations with the latter predicting risk of cardiovascular disease. While no association has been found between blood pressure and the consumption of high-fat dairy products, there could be an increased risk for cardiovascular disease. 

• Rich source of protein 

  Among other valuable nutrients like calcium and magnesium, a glass of milk offers a great supply of high-quality protein which is known for weight loss and the maintenance of healthy weight due to its satiating effect. One study found that children with high dairy intake were 38% less likely to be overweight compared to those with low dairy intake. Overall evidence reveals that frequent intake of milk and dairy products, especially fermented products like yogurt and cheese, likely contributes to lower risks of developing type 2 diabetes due to their beneficial effects on the gut microbiota. 

While cow’s milk offers some benefits that simply cannot be found in other products, there is still a wide variety of great milk alternatives to choose from. Since whole milk may be higher in saturated fats, one can opt for 2% milk or even fat-free milk, which is significantly lower in calories and certain nutrients like Vitamin K. For lactose intolerant individuals, lactose-free milk might be the most viable option. Plant-based milk alternatives, on the other hand, come with their pros and cons. While low in saturated fats and cholesterol, many contain a higher amount of oil and added sugars, some equal to that of sugary beverages. It is also important to note that, with the exception of soy milk, plant-based alternatives generally contain significantly lower amounts of protein compared to cow’s milk. 

As different types of milk offer their own pros and cons, it is in your best interest to do your own research and choose depending on your nutritional needs and concerns. Whether you include cow’s milk, lactose-free milk, or rice milk in your diet, chances are your overall health can significantly benefit from the valuable nutrients that just one glass of milk can provide.