The right way to consume milk

Milk has long been considered a staple in many diets worldwide, prized for its nutritional benefits and versatility. It provides essential nutrients like calcium, protein, and vitamins that are crucial for overall health. However, the question of how much milk one should consume daily for optimal health, and the implications of overconsumption, is an important one.Recently, Bollywood actor Bobby Deol in an interview with Curly Tales disclosed how big a fan of milk he was! Being a hardcore Punjabi, he used to drink a lot of milk. In the interview, Bobby revealed that he had a special glass gifted to him by his father Dharmendra, which was a tall glass so that he could have more milk. Further, Bobby shared that there was a time when he would drink as many as 7-8 glasses of milk every day and he used to have digestive issues. So, we spoke to a few nutritionists about how much milk is okay to be consumed by an adult in a whole day and if overconsumption is an issue, and this is what they had to say.

Recommended daily intake of milk
The recommended daily intake of milk varies depending on age, sex, and dietary needs. According to the Dietary Guidelines for Americans, adults should aim for three servings of dairy per day, which includes milk, yoghurt, and cheese. A standard serving size of milk is 1 cup (approximately 240 milliliters). We spoke to Dr Sangeeta Tiwari, Clinical Nutritionist, Artemis Lite, NFC, New Delhi about the daily requirement of an adult and she says, “An adult should consume 400ml of milk in a day 200 ml in the morning and 200 ml in the evening. This amount provides essential nutrients like calcium, vitamin D, and protein, contributing to bone health, muscle function, and overall well-being. For children and adolescents, the recommended intake is often slightly higher to support growth and development.”

How much nutrition does milk offer?
Milk is a rich source of several essential nutrients. Renowned for its calcium content, milk plays a crucial role in maintaining strong bones and teeth, with one cup providing approximately 30 per cent of the daily recommended intake of calcium. Additionally, milk is a complete protein, containing all nine essential amino acids required for muscle growth and repair, with around 8 grams of protein per cup. Many milk varieties are fortified with vitamin D, which aids in calcium absorption and supports bone health, making it vital for maintaining bone density and overall health. Furthermore, milk is a good source of vitamin B12, essential for red blood cell formation and neurological function. Phosphorus, another important mineral found in milk, helps maintain healthy bones and teeth while supporting energy metabolism.

Effects of overconsumption
While milk is a nutritious beverage, excessive consumption can lead to several health issues. As per a Delhi-based popular Nutritionist Sandhya Gugnani, “The right amount of milk to be consumed daily for adults varies on individual nutritional needs, preferences and health goals. And if overconsumed, it can lead to potential health issues like hormonal imbalance, increased intake of saturated fat, weight gain due to excessive calorie intake, digestive issues especially if someone is lactose intolerant and a risk of developing kidney stones.”

While Dr Sangeeta says, “Milk contains calories and fats, which, when consumed in excess, can contribute to weight gain and obesity. Also, overconsumption of milk, especially in lactose-intolerant individuals, can cause bloating, gas, and diarrhoea. Too much calcium can lead to hypercalcemia, which may cause kidney stones and impaired kidney function. Excessive intake of dairy products may impact hormone levels due to the presence of natural hormones in milk. Furthermore, high intake of full-fat milk can increase saturated fat intake, potentially raising cholesterol levels and the risk of heart disease.” So, the consumption of 7-8 glasses of milk in nowhere healthy and is bound to cause digestive issues in an adult. Also, “If a person is consuming more milk they need to take care of their calories intake for males as milk does not have enough calories as well as it will lead to hormonal imbalance and problems like PCOD and PCOS can arise in females.”

Here are some of the reasons why milk should not be overconsumed…

Nutrient Imbalance: Excessive milk intake can lead to an imbalance of nutrients. For instance, too much calcium from milk can interfere with the absorption of other essential minerals, such as magnesium and zinc. A study published in the American Journal of Clinical Nutrition found that high calcium intake might reduce the absorption of other minerals, leading to potential deficiencies.

Digestive Issues: Overconsumption of milk can lead to gastrointestinal issues, particularly in individuals with lactose intolerance. Lactose intolerance is a condition where the body lacks sufficient lactase enzyme to break down lactose, the sugar found in milk. Symptoms of lactose intolerance include bloating, gas, and diarrhoea.

Weight Gain: Drinking excessive amounts of milk can contribute to weight gain, particularly if it is consumed in large quantities or if full-fat milk is chosen. A study published in the Journal of the American Dietetic Association indicated that excessive dairy consumption could contribute to increased calorie intake and weight gain.

Bone Health Concerns: Contrary to popular belief, some studies suggest that very high milk consumption might not necessarily lead to better bone health and could even be associated with certain health risks. A study published in the British Medical Journal found that higher milk consumption did not reduce the risk of fractures and might be linked to increased mortality. This suggests that while milk is beneficial for bone health, moderation is key.
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Kidney Stones: High calcium intake from milk can contribute to the formation of kidney stones in susceptible individuals. Calcium oxalate stones are a common type of kidney stone that can be influenced by excessive calcium intake. A study in the Journal of Urology highlighted the link between high calcium intake and an increased risk of kidney stones.

Hormonal Imbalances: Milk contains natural hormones that could potentially affect hormone balance if consumed in excessive amounts. While the levels of hormones in milk are generally low, some studies suggest that high dairy consumption could impact reproductive health and hormone levels.
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Recommendations and conclusion
For most individuals, consuming 1-3 cups of milk daily, depending on age and dietary needs, aligns with dietary guidelines and provides beneficial nutrients without significant risk of overconsumption. It’s important to consider individual dietary needs and health conditions when determining milk intake.

Moderation is crucial. Excessive milk consumption should be avoided to prevent potential negative effects such as nutrient imbalances, digestive issues, and weight gain. Balancing milk intake with other sources of nutrition and considering lactose-free or plant-based alternatives can be beneficial for those with lactose intolerance or those seeking to manage their calorie intake.
So, in general, while milk is a valuable source of nutrients, it is essential to consume it in appropriate amounts to reap its benefits without facing adverse effects. Experts always agree that it is always better to consult with a healthcare provider or a registered dietitian if they are experiencing any difficulty with milk consumption.
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