Milk has long been a staple of diets around the world, providing essential nutrients such as calcium, vitamin D and protein. However, the ideal amount of milk consumption can vary greatly depending on individual needs, dietary preferences and health conditions.

Recent research has called into question long-standing dietary guidelines recommending eating three servings of dairy products per day for teens and adults.

In a 2020 review published in the New England Journal of Medicine, Harvard professors David Ludwig and Walter Willett raised concerns about the actual benefits of milk, particularly for adults.

Although milk may help increase height in children, its benefits for bone health in adults are less clear.

Ludwig and Willett found that countries with the highest intake of dairy products also had the highest rates of hip fractures, challenging the notion that milk builds strong bones in adulthood. They also highlighted potential health risks associated with excessive dairy consumption, including a higher risk of prostate and endometrial cancer.

a balanced diet?

When discussing milk in the context of a balanced diet, Willett stresses the importance of considering what comes with it. Full-fat milk contains saturated fat, while low-fat options can lead to overeating due to reduced satiety.

Although plant-based milk alternatives such as soy and almond milk are popular, they often contain added sugar. Both researchers suggested that for most adults, milk — whether it’s dairy or plant-based — should be considered an alternative. They also suggested other calcium-rich foods such as leafy greens, tofu and fortified orange juice as better options.

Concerns are growing about its quality in India, the world’s largest milk producing country.

New Delhi-based nutritionist Palak Nagpal said, “The milk we drink today is very different from the milk our ancestors drank. They did not face problems like acidity or lactose intolerance after drinking milk, but many of us face it now. The difference is that our grandparents drank milk from home-raised cows and not from large-scale dairy production.” She also pointed out that acne is becoming common among young adults who drink large amounts of milk.

A study published in 2012 in the Journal of Nutrition linked milk consumption to bone diseases, digestive problems, and even cancer, leading some to dub it “white poison.”

Cows now produce more than twice as much milk as before, largely due to growth hormones such as estrogen and bovine growth hormone, and antibiotics. These substances enter the human body when we drink milk, disrupting hormonal balance, contributing to digestive problems and causing premature puberty in children.

Given both these health and ethical concerns, it’s worth rethinking the role of milk in our diet and exploring healthier, cruelty-free alternatives.

Do babies need cow’s milk?

The milk we drink is usually produced by cows for their calves.

Children and calves have completely different nutritional requirements. While a human child takes about 180 days to double his or her weight, calves do so in just 40 days. This huge difference highlights that the nutrition that calves require is quite different from what humans require.

Dr Saroj Dubey, Consultant Gastroenterologist at Kailash Hospital, said, “Milk is very important for children as it provides essential nutrients like calcium and protein that help in their growth. But it is not necessary for adult men to drink milk. Adult women can prefer it for calcium intake.”

For adults, milk consumption often has a psychological aspect, with many believing it improves sleep quality.

While discussions about milk usually focus on cow’s milk, the most natural and nutritious milk source for infants is mother’s breast milk. The World Health Organization (WHO) recommends exclusive breastfeeding for the first six months, as it provides vital nutrients and strengthens the immune system.

How much milk should adults drink?

For adults who consume dairy products, the general recommendation is 2-3 servings per day. Each serving, about one cup (240 ml), provides about 300 mg of calcium, which is equivalent to the recommended 1000-1200 mg of calcium per day.

However, milk is not essential in the diet of adults. Although it is a convenient source of calcium and vitamin D, these nutrients can be obtained from other foods or supplements. Many adults, including those who are lactose-intolerant, live well without milk.

Although traditionally considered a staple of the diet, milk is not a necessity, especially when plant-based alternatives are available. While almond, cashew or oat milk cannot match cow’s milk in protein content, a balanced diet can easily meet nutritional needs.

High-quality proteins can be found in lentils, beans, tofu, tempeh, chicken, fish and eggs. Sources of calcium include sesame seeds, poppy seeds, ragi, figs, sweet potatoes, almonds, leafy vegetables and more.

Vitamin D intake along with calcium intake is very important for strong bones, especially as you age. Ensuring adequate calcium during childhood and adolescence is important for bone development.

Milk has long been a staple of the diet, but its necessity for adults is being questioned. With a variety of plant-based alternatives and other calcium-rich foods available, individuals can meet their nutritional needs without relying on dairy. Personal health, ethical concerns, and evolving research suggest a more flexible approach to milk consumption.