If drinking milk makes sense or not

“Drink milk if you want to grow strong,” this was one of the many most repeated phrases in childhood, almost like a dogma. But, once adults, are it true? For some, the glass of milk before sleep is a nostalgic pleasure; For others, a expendable and even problematic product. The truth is that milk is in the center of a debate in which nutritionists, doctors and scientific studies do not always coincide.

Can you continue drinking milk? The short answer: yes, provided there is no allergy or intolerance. This has been explained by the Nutrition Dr. María Ortega, from the Complutense University of Madrid, In an interview for Men’s Health: “Discharge from dairy products without justification is a mistake. It is difficult to achieve the contribution of some adequate nutrients without dairy.” Along the same lines, the dietitian-nutritionist Julia Farré He recalled that milk provides proteins of high biological value, calcium and vitamins A and D.

However, like They have underlined Giuseppe Russolillo and Leticia López in Cidateplus, the answer also depends on food culture and genetics. In Europe, dairy consumption has been entrenched for centuries, which has resulted in a lower prevalence of lactose intolerance.

Milk defenders. From this perspective, Ortega has underlined its protein value: 80% casein, slow absorption, and 20% dairy, rapid absorption. This combination guarantees a constant supply of amino acids. Although that is not all. The Healthline portal duck That milk provides 18 of the 22 essential nutrients, such as calcium, phosphorus, potassium and vitamins A and B12. In addition, they link it with greater appetite control, prevention of type 2 diabetes and cardiovascular health benefits.

For its part, Dietitian Vedika Premani He recalled in statements for Vogue That a daily glass of milk remains a good ally against osteoporosis and the loss of bone mass in adulthood. While dietitian Sara Langnas, she stands out as a useful recovery drink after physical exercise thanks to her protein and carbohydrate contribution.

Not all experts are enthusiastic. Here come the cons. CIBEROBN researchers have observed in an investigation that a high consumption of whole milk was associated with greater cognitive impairment in adults with cardiovascular risk. The association was not found with low fat, yogurt or cheese.

From Harvard, professors David Ludwig and Walter Willett They have questioned the recommendations of three daily dairy rations. In an article in New England Journal of MedicineThey pointed out that countries with greater consumption also register more hip fractures. In addition, they warned of a possible relationship with greater risk of prostate and endometrium cancer.

Not everything is cow’s milk. In recent years, vegetable drinks –soja, oats, almond, rice – have gone from being a resource for lactose intolerant or vegan to becoming one more option. However, As my partner explained in Xatakamost of these drinks contain less protein and essential amino acids than milk, and in many cases more added sugars. This is the result of the Maillard reaction that occurs during the ingredients, reducing the final nutritional value.

Dietitian Julia Farré has pointed out In which these drinks, unless they are fortified, usually provide less calcium, vitamin D and quality proteins than animal milk. Even so, As experts cited by Vogue have explainedthey can be a valid option when enriched versions are chosen and, in addition, they have the argument of environmental sustainability, which weighs more and more in consumption decisions.

And lactose intolerance? Beyond benefits or risks, one of the most determining factors is individual tolerance. Lactose is the natural sugar of milk and is digested thanks to lactase enzyme. As has detailed Leticia López in Cuidateplus: “Phylogenetically the natural would be to lose this enzyme with age, but a genetic polymorphism allows many people to continue producing a lifetime.” Therefore, lactose intolerance affects unequally in the world: only 5% in northern Europe, compared to 95% in Asians. In Spain, the figures are between 20 and 30%.

Symptoms range from gases and abdominal pain to diarrhea. However, like Dietitian Julia Farré has clarified: “It is not usually a 100%intolerance: many people do not tolerate milk, but yes the yogurt or cured cheeses, which contain less lactose.”

What if we don’t want to drink milk? Here the experts agree: it is not essential. According to Vogueit is possible to obtain calcium and green leafy vegetable proteins (kale, broccoli, spinach), legumes, spine fish (sardines, canned salmon), tofu enriched with calcium or fortified vegetable drinks. Yogurt and cheese, due to their lower lactose content, are usually better tolerated by those who have more sensitive digestions.

Is it worth it? Science does not offer a unique response, but a consensus: milk is not essential, but it is not dangerous if consumed in moderation and individual tolerance. If we feel good, it can remain a practical, nutritious and culturally rooted food in our diet. If not, there are enough alternatives to meet the needs of calcium, proteins and vitamins without opening the tetrabrik. Perhaps, as experts remember, the true key is to listen to our own body. Because deep down, the question is not whether milk is good or bad, but if it is for each of us.

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