We all have our favourite morning routines, and for many, a glass of milk is a comforting way to start the day. But have you ever wondered if drinking milk on an empty stomach is good for you? While milk is packed with essential nutrients like protein, calcium, and vitamin D, which can be beneficial for your bones and muscles, it’s not always the best choice first thing in the morning for everyone. Whether it’s about boosting energy, rehydrating, or potential digestive issues, there are both pros and cons to consider. We spoke to our expert Dr Rohini Patil, MBBS and Nutritionist, Founder, Nutracy Lifestyle, who explained the impact of drinking milk on an empty stomach.
According to the National Institutes of Health (NIH), individuals aged 19–50 should aim for about 1,000 mg of calcium daily. For women aged 51 and older and men aged 71 and older, the recommended intake increases to 1,200 mg per day.
Pros Of Drinking Milk On An Empty Stomach
Boosts Immediate Energy and Nutrient Intake
“Starting your day with a glass of milk can provide a quick source of energy and a range of essential nutrients. Milk is rich in protein, which helps build and repair tissues, vitamin D, which supports calcium absorption, and calcium itself, which is crucial for maintaining strong bones and teeth,” said Dr Patil. These nutrients are essential for overall health and can support muscle function and bone integrity, making milk a beneficial addition to your morning routine.
Rehydrates the Body After a Night's Sleep
Another significant benefit of drinking milk on an empty stomach is its ability to rehydrate your body. Since milk is composed of about 90% water, it helps replenish fluids lost during sleep. Proper hydration is vital for maintaining various bodily functions, including regulating body temperature, supporting metabolism, and keeping your energy levels stable throughout the day. Drinking milk can thus be an effective way to kickstart your hydration after a night's rest.
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Soothes and Supports Digestive Health
Milk can also have a soothing effect on the stomach lining, especially if it has been irritated by acidic foods consumed the previous day. This can aid in digestion and help alleviate discomfort associated with digestive issues. “Milk may provide relief from acidity and promote a more comfortable digestive process by coating the stomach, making it a potentially soothing choice for some individuals,” added Dr Patil.
Cons Of Drinking Milk On An Empty Stomach
Digestive Issues for Lactose Intolerance
“If you are lactose intolerant, you might come across digestive problems like diarrhoea, gas, and bloating if milk is consumed on an empty stomach. Lactose intolerance occurs when the body lacks the enzyme lactase, which is necessary for digesting milk,” said Dr Patil.
Approximately 65% of people experience decreased lactose digestion ability after infancy. This condition is most prevalent among individuals of East Asian descent, affecting 70–100% of this population.
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Potential Impact on Blood Sugar Levels
Milk contains natural sugars, such as lactose, which can elevate blood sugar levels. Consuming milk on an empty stomach may cause a more pronounced spike in blood sugar, which is a concern for individuals with diabetes or insulin sensitivity. Managing blood sugar levels is essential for overall health, and people with these conditions should be cautious about their milk intake and consider alternatives that better align with their dietary needs.
Effects on Nutrient Absorption
“Excessive consumption of milk can impact the absorption of other essential nutrients. High calcium intake from milk can interfere with the absorption of zinc and iron, minerals crucial for various bodily functions including immune support and oxygen transport,” added Dr Patil. To ensure balanced nutrient intake, it is important to consume milk in moderation and consider how it fits into your overall diet, especially if you are concerned about nutrient absorption.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]