Do you avoid drinking milk to avoid gaining weight? Or have the notion that milk is only for children? It isn't uncommon to be surrounded by myths about common food items, such as milk. However, debunking myths becomes crucial as milk is often considered an essential part of the diet. We spoke to Dr Neeti Sharma, Senior Consultant, Nutrition and Dietetics, Marengo Asia Hospitals, Sector 56, Gurugram, who sheds light on misconceptions about milk that one should stop believing.
Myths And Facts About Milk
Myth 1: Milk Causes Weight Gain
Fact: When consumed in moderation, milk is a valuable source of essential nutrients, including calcium and protein. Dr Sharma said, “The key to maintaining a healthy weight is a balanced diet and regular exercise, not the avoidance of nutrient-rich foods like milk. So the next time you avoid milk due to weight gain, you may want to reverse your decision.”
According to research by Preventive Medicine Reports involving 145 Latino children aged three years old, it was found that consuming higher-fat milk was linked to a reduced likelihood of obesity in childhood.
Myth 2: Milk Is Only for Children
Fact: Contrary to popular belief, milk is beneficial for individuals of all ages. It provides vital nutrients like calcium, vitamin D, and protein that contribute to bone health and overall well-being. Adopting milk into a well-balanced diet is important throughout one's life.
According to a randomised controlled trial by the Journal of the Academy of Nutrition and Dietetics, increased intake of milk and dairy products has been associated with enhanced overall muscle mass and improved physical performance in the elderly.
Also Read: Dark Chocolate Vs Milk Chocolate: Expert Explains Their Differences And Answers Which Is Healthier?
Myth 3: All Types of Milk Are Equal
Fact: Did you know that nutritional content varies among different types of milk? Whole milk, skimmed milk, and plant-based alternatives each offer unique advantages. Hence, it's essential to choose the type of milk that aligns with individual health goals and dietary preferences.
Myth 4: Milk Causes Acne
Fact: There is insufficient scientific evidence to support the notion that milk directly causes acne. Dr Sharma said, “Acne is a multifaceted condition influenced by genetics, hormones, and skincare habits. Cutting out milk entirely may not be the solution; rather, maintaining good skin care practices is crucial.”
Myth 5: Lactose-Intolerant Individuals Should Avoid All Dairy
Fact: Dr Sharma clarified that lactose-intolerant individuals can often tolerate small amounts of dairy or choose lactose-free alternatives. Additionally, fermented dairy products like yoghurt may be better tolerated. Hence, it's crucial to consult with a healthcare professional for personalised advice.
Also Read: Raw Milk For Skincare: Here Are Its Benefits And How To Use It
Myth 6: Milk Is the Sole Source of Calcium
Fact: While milk is an excellent source of calcium, it's not the only one. Dr Sharma advised, “A varied diet that includes leafy greens, nuts, and fortified foods to ensure an adequate intake of calcium. Diversifying calcium sources is particularly important for those with dietary restrictions.”
Bottomline
Dr Sharma concluded, “Milk, when consumed as part of a balanced diet, contributes valuable nutrients essential for overall health. It is crucial to consult with nutrition experts for personalised advice based on their unique health needs and goals.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your dietician for a dietary plan tailored to your needs and body type.]