The impact of milk on human health: an expert advises when to drink it and when to skip it

When I was little, my grandmother always told me to drink a lot of milk to be healthy and have strong bones. Now that I’m older and have occasional intestinal problems, she tells me it’s because I drink a lot of milk and should cut it out. So what’s the truth? When should one drink milk and when should one not? I’ve been trying to limit it lately, or replace it with plant-based alternatives. But many people around me still don’t know when milk is good for them and when it can harm them.

Milk contains important nutrients such as calcium, protein and B vitamins that support healthy bones, muscles and proper functioning of the nervous system. Thanks to its high quality protein content, it helps the body to regenerate and grow tissues, which is especially important for children, athletes or during physical exertion. Regular consumption of milk can also contribute to better dental health. On the other hand, excessive drinking of this beverage can be problematic.

Why and who is bothered by milk?

Milk can be good for the body, but excessive consumption is no longer advisable. Nutrition professor Frank Hu points out that the biggest problem tends to be with whole cow’s milk and fatty dairy products because they contain more saturated fat, which, if consumed in excess over a long period of time, can increase the risk of obesity, high cholesterol or heart problems. In some people, more milk can also cause bloating, diarrhoea, acne or poorer digestion, adds clinical dietitian Ewa Cierpiał.

On the other hand, she says that completely eliminating milk from the diet, often enforced by the loud claims of pseudo-experts, can do more harm than good.

It is true that after I stopped drinking conventional milk in large quantities and replaced it with plant-based milk for the most part, my digestive problems and skin improved. If you prefer to stick with the classics, goat’s milk tends to be more digestible for some people than cow’s milk because it has a slightly different fat and protein composition. Of course, people who are lactose intolerant, allergic to milk proteins or have skin problems should be especially careful when drinking these drinks.

How much milk to drink and what are the alternatives?

Although milk is healthy in its own way, it should be drunk in moderation. Specifically, Frank Hu recommends about one glass a day for healthy people, and the rest of the dairy products should be supplemented with a balanced diet. Personally, I have milk rather sparingly, using it in my coffee, baking and cooking. I have a litre bottle for about four days anyway. Sometimes I have regular cow’s milk, but most often I drink almond milk now.

There are other alternatives that you can use:

• Soy milk – it contains a lot of protein and is closest in composition to classic cow’s milk.
• Oat milk – has a naturally mildly sweet taste and contains fibre to aid digestion.
• Almond milk – tends to be low in calories and contains healthy unsaturated fats.
• Coconut milk – has a distinctive flavour and is especially suitable for coffee, desserts or exotic foods.
• Rice milk – is easily digestible and suitable for people with soy or nut allergies.
• Cashew milk – has a creamy consistency and mild taste suitable for smoothies or coffee.
• Pea milk – contains quite a bit of protein and tends to be more environmentally friendly.

It’s also great news that plant milks are often sold flavoured (chocolate, vanilla, caramel) and taste great in coffee.