Milk is considered to be a complete diet, as it contains 18 essential nutrients that are required by the body. It is also believed to reduce the likelihood of osteoporotic fractures.
However, a new study published in the British Medical Journal suggests that high intake of milk is associated with higher fracture risk and higher rate of death among both men and women.
This brings us to the question: How much milk is good for health?
As per the dietary guidelines for Indians, three portions of milk and milk products, with each portion being of 100 gm, is to be included in the balanced diet of adult men and women. For pregnant and lactating women, it is five portions per day.
Overall consumption less in India
Dairy products are a major source of calcium in the West. In comparison to South India, dairy consumption is slightly more in North India. However, the overall consumption is less than recommended. Majority of Indians enjoy cereals and green vegetables and these are important sources of calcium for them. While the low income group looks at milk as a “prestige food”, even in the high income groups, milk and other dairy products are not a priority.
K. Sunitha Premalatha, chief dietician at Yashoda Hospital, said, “Milk and eggs are the only two foods consumed by humans that are designed to meet the entire nutritional need of the body. It has been observed that milk has a balanced nutrient composition and can meet the needs as it has protein, Vitamin B2 and B12, calcium, potassium, phosphorous, magnesium and trace elements like zinc, iodine, chromium and others.”
All the macro and micro-nutrients are present in an easily digestible and absorbable form. Milk provides important nutrients to children and adolescents and is required during development and growth.
Benefits outweigh side effects
Milk is certainly good for health. It has calcium, protein and amino acids. It is good for bone health too. Dr Hari Kishan Boorugu, consultant physician at Apollo Hospitals, said, “The debate over good and ill effects of milk have been raging for too long. But milk has more benefits than risks. However, drinking raw milk can result in some bacterial illnesses. The oxidative stress, which is found due to milk consumption, is based on one study and cannot be concluded as an accepted fact.”
Oxidative stress can also be because of infections, drugs and foods that contribute to this stress. Buffalo milk has more fat and absorbable calcium in comparison to cow’s milk, but the overall nutritional values are comparable. All in all, moderate consumption of milk is recommended for all.
Adults, senior citizens need low cal milk
While milk is good for health, its absorption varies in middle-aged and elderly people. The reason is that in adults, 40 to 50 per cent of milk is excreted. As a result, absorption of calcium in the body is reduced. Senior citizens must consume 200 ml low calorie skimmed milk per day. This will help them get 35 per cent of the calcium. Dr Shiva Raju, senior physician and diabetologist at Krishna Institute of Medical Sciences, explained, “The need to reduce milk consumption among older people is felt because too much of high fat milk can lead to diabetes, cardiovascular diseases and also cancer. It is important to reduce the quantity of milk and dairy products like cheese, butter, flavoured milk to avoid the fat content and added sugars. Instead low calorie milk or skimmed milk is preferred.”