Is Milk Good For Weight Loss?

Listen to this article on Spotify, watch it on YouTube, 或者用中文读。

Milk is a staple in many households around the world, often enjoyed as a refreshing beverage or used as an ingredient in countless recipes. But when it comes to weight loss, milk’s role in a healthy diet can be a topic of debate.

While some swear by its benefits for shedding pounds, others claim it’s a hindrance to their weight loss goals. In this article, we’ll take a closer look at milk and dairy and whether it can be a good food to include in a weight loss diet.

What is milk?

Milk, the liquid nourishment produced by mammals for their offspring, serves as a vital source of nutrition. This holds true for various mammals, including humans and cows.

While mammals exclusively produce milk, it’s essential to note that some non-mammals also generate milk-like substances for their young. However, these are not technically considered milk because true milk originates from mammary glands.

For instance, birds like pigeons and flamingos produce a milk-like substance named bird milk or crop milk. This substance, produced in a sac-like structure called the crop, is regurgitated for their young. Yet, since the crop lacks mammary glands, it doesn’t fit the technical definition of milk.

All mammals, irrespective of having nipples, produce milk. A unique example is the platypus, which lacks nipples. Instead, it secretes milk through pores on its skin, and its young ones lick the skin to consume the milk.

While various substitutes and alternatives exist, including nut and plant-based milks like almond milk, this article focuses on animal milk. Although nut and plant-based milks present distinct benefits and drawbacks, these won’t be explored here.

Comparisons with milk

Cow vs goat milk

Although milk from other mammals, such as buffalos and camels are available in certain markets, we will focus on the two most common commercially available milks, which is cow’s milk, and goat’s milk.

When it comes to comparing goat milk and cow milk, a key distinction is in the calorie content. Notably, a glass of goat milk packs more overall calories than its cow counterpart. This difference is attributed to higher levels of protein and fat in goat milk, coupled with slightly lower sugar content compared to whole-fat cow milk.

Drinking goat milk might offer a slightly more satisfying and hunger-suppressing experience due to its richer nutritional profile.

Moreover, goat milk boasts a potentially superior nutritional content, featuring increased amounts of essential nutrients like Vitamin A, C, and various minerals. Additionally, it may contribute to improved iron absorption from food.

For those grappling with lactose intolerance or difficulty digesting cow milk, goat milk presents a more tolerable option. With lower lactose levels, it is a gentler choice for sensitive stomachs.

However, it’s important to note the distinct characteristics of goat milk. Its robust, sometimes described as grassy or tangy, taste and thicker texture may require some acclimatization. Additionally, it comes at a higher cost and is less readily available compared to cow milk.

In North America, cow milk is far more common for consumption, but globally, goat milk enjoys broader popularity.

Ultimately, the decision to choose between goat and cow milk hinges largely on personal preferences. Opt for goat milk if cow milk triggers bloating or gas. However, if the peculiar taste and increased cost of goat milk don’t align with your preferences, there’s no need to make the switch.

In terms of general nutrition, the differences between cow and goat milk are minor, ensuring you won’t miss out on essential nutrients by sticking to cow milk.

Different % fat milks

When navigating the dairy aisle for milk, you’ll encounter various options categorized by their fat content: whole milk (3.25% milk fat), reduced-fat milk (2%), low-fat milk (1%), and fat-free milk (0%), also known as skim milk.

Despite the fat distinctions, all these milks contain the same amount of protein and carbs. In terms of essential vitamins and minerals, there’s no substantial difference among them, thanks to the standard fortification practices across milk varieties.

The higher fat content in some milks imparts a richer flavor and may contribute to better appetite suppression compared to their lower fat counterparts. However, it’s essential to note that higher fat milks come with a higher calorie density due to their fat content.

If your priority is appetite control and you don’t mind the extra calories, higher fat milks might be more satisfying. On the other hand, if your dietary strategy involves calorie counting, opting for lower fat milks could be preferable as they are lower in overall calories.

Milk vs alternative milks

If you’re considering milk alternatives, like almond milk, they offer a lighter option with fewer calories and less fat, making them ideal for those aiming to cut back on calorie and fat intake. Notably, commercial alternatives are often fortified with calcium, providing a calcium content comparable to traditional milk.

For individuals crafting homemade nut milks, it’s crucial to recognize that non-commercial versions may lack the natural calcium found in store-bought alternatives.

When delving into milk alternatives, soy milk and cashew milk emerge as top contenders in the protein department. This makes them excellent choices for vegetarians or individuals seeking to boost their protein intake. However, not all are high in protein so it’s important to choose a milk alternative that fits your individual dietary needs.

Milk vs other dairy

Compared to most other dairy products, milk tends to be lower in calories per weight, however it’s mostly due to the fact that milk contains much more water.

When it comes to dairy products, cheeses tend to be the highest in calories, protein, fat, and calcium.

Other types of animal milk

A number of other types of animal milk are consumed worldwide. Most of which are not readily available in North America.

Sheep Milk

Sheep milk is another animal milk that is consumed in some parts of the world, particularly in the Middle East and Mediterranean regions. It is higher in protein and fat than cow’s milk, with one cup of sheep milk containing about 8 grams of protein and 17 grams of fat.

Sheep milk has a rich, creamy taste and is often used to make cheese and other dairy products. It is less widely available than cow’s milk and is generally more expensive.

Camel Milk

Camel milk is a staple in many African and Middle Eastern countries and is gaining popularity in other parts of the world. It is higher in several key nutrients, including iron and vitamin C, than cow’s milk. One cup of camel milk contains about 5 grams of protein and is lower in fat than cow’s milk.

The taste of camel milk is slightly salty and has a distinct flavor that may take some getting used to. It is more expensive than cow’s milk and is not widely available in most grocery stores.

Buffalo Milk

Buffalo milk is another animal milk that is consumed in some parts of the world, particularly in South Asia. It is higher in fat and protein than cow’s milk, with one cup of buffalo milk containing about 9 grams of protein and 8 grams of fat.

The taste of buffalo milk is rich and creamy, with a slightly sweet flavor. It is more expensive than cow’s milk and is not widely available in most grocery stores.

Milk for weight loss

Pros

Milk is a highly nutritious beverage that provides a variety of vitamins and minerals that are important for overall health. Here are some of the key beneficial nutrients found in milk:

• Protein Powerhouse: Milk is a rich source of high-quality protein, which plays a crucial role in preserving muscle mass during weight loss. Adequate protein intake helps in maintaining a healthy metabolism and contributes to the feeling of fullness, reducing overall calorie consumption.
• Calcium Content: Milk is renowned for its calcium content, essential for bone health. Additionally, calcium may contribute to weight loss by promoting the breakdown of fat cells and inhibiting the storage of fat.
• Vitamin D Boost: Fortified milk is an excellent source of vitamin D, crucial for calcium absorption and bone health. Adequate vitamin D levels have been associated with improved weight management.
• Hydration Support: Staying well-hydrated is key for weight loss, and milk is an effective hydrating beverage. The water content in milk contributes to overall fluid intake, supporting metabolic processes.
• B Vitamins: Milk contains various B vitamins, including B12 and riboflavin, which are essential for energy metabolism. A well-regulated metabolism aids in weight loss by efficiently utilizing calories.
• Conjugated Linoleic Acid (CLA): Some studies suggest that milk, particularly from grass-fed cows, may contain conjugated linoleic acid (CLA). CLA has been associated with reduced body fat and enhanced weight loss.

Cons

Although milk is mostly water by weight, as a liquid, it can contain a significant amount of calories.

In most circumstances, as a drink to quench thirst, you’ll have better drink alternatives for weight loss, like water, tea, or coffee with nothing added. That being said, the good amounts of protein and fat make it a more filling alternative to other sweet drinks.

Dairy and obesity?

The connection between milk or dairy intake and obesity has been the focus of various studies, leading to conflicting results.

Certain studies propose that a higher consumption of milk or dairy products could aid in weight loss and obesity prevention. Conversely, others find no significant association, or even a potential positive link between milk intake and obesity.

A contributing factor to these varied outcomes is the role of calcium, a prevalent component in milk and dairy items. Calcium is believed to influence body weight and metabolism by potentially increasing fat oxidation, reducing fat absorption, and curbing appetite.

In-depth investigations have delved into the specific link between dietary calcium intake—often derived from milk or dairy products—and obesity. A 2022 meta-analysis in Advances in Nutrition suggests that dairy products, particularly milk and yogurt, are associated with a lower risk of overweight or obesity, low-fat dairy and milk for hypertension, and yogurt for type 2 diabetes.

Another meta-analysis in the International Journal of Food Sciences and Nutrition in 2021 concluded that dairy products, irrespective of fat content, may contribute to reducing fat mass and BMI. However, calcium supplements may not yield the same results.

The relationship between milk or dairy intake, calcium intake, and obesity remains intricate and not entirely clear. While some studies propose a modest positive effect of calcium intake through milk or dairy on body weight and obesity, further research is essential to confirm these findings and comprehend the underlying mechanisms.

Health risks

Lactose intolerance

For those with lactose intolerance, the inability to fully digest lactose, the sugar in milk, can lead to symptoms like bloating, gas, stomach pain, diarrhea, and nausea.

Lactose intolerance is a manageable condition, and many lactose intolerant individuals can still enjoy dairy products by consuming them in smaller amounts or choosing lactose-free dairy alternatives.

Lactase supplements are also available over-the-counter and can help digest lactose in the digestive system.

Milk and inflammation

Concerns about milk’s potential link to inflammatory health problems stem from its saturated fat content, associated with an increased risk of heart disease.

Some studies suggest a correlation between high dairy intake and certain cancers, but these are largely observational and show weak or inconsistent associations.

Excessive intake of saturated fat or calories from any source can contribute to health problems.

However, moderate milk consumption within a balanced diet and active lifestyle is generally considered safe.

Milk and hormones

Conventionally raised dairy cows may receive hormones like bovine somatotropin (BST) and bovine growth hormone (BGH) to boost milk production.

Most of the hormones used in dairy cows are broken down in the cow’s digestive system, and only small amounts are present in the milk.

While the US FDA deems this safe and sets limits, some consumers opt for organic or hormone-free options. The amount of hormones in milk from treated cows is minimal and unlikely to pose health risks.

Milk and acne

Research explores a potential link between milk consumption and acne, attributing it to hormones like insulin-like growth factor 1 (IGF-1) in cow’s milk.

This may stimulate skin oil glands, contributing to acne development. It can also contribute to the production of other hormones, such as androgens, which can further exacerbate acne.

However, not all studies confirm this association, and individual responses vary. So some consumers opt for elimination diets to assess the impact of dairy on their acne.

Having milk for weight loss

When it comes to weight loss, incorporating milk into your diet can contribute essential nutrients that aid in fat breakdown and metabolism. However, if your weight loss plan is already rich in nutrients, including adequate calcium and Vitamin D, other alternatives like water might suffice.

Eliminating milk entirely is unnecessary unless you have allergies or sensitivities. In specific cases, such as a strict vegetarian diet lacking in calcium and protein, a glass of milk can supplement these vital nutrients for effective weight loss.

For a subtle boost, consider adding small amounts of milk to your beverages, enhancing their fullness. For instance, adding whole milk to your morning coffee can help you skip breakfast without feeling famished until lunch.

Alternatively, having a glass of milk an hour before dinner can curb excessive hunger, promoting a more controlled and smaller dinner intake.

However, if you prefer a lighter option, quenching your thirst with water is a suitable choice. If you’re a milk enthusiast, opting for 1% milk strikes a balance between enjoying milk and managing calorie intake effectively.

Learn more about

• Is Cheese Good For Weight Loss?
• Yogurt vs Greek Yogurt for Weight Loss
• Other foods for weight loss

See also

• 
  Doctor Reviews: Bee Bread
  Bee bread is fermented bee pollen, and may be quite nutritious, but lacks any researched health benefits in humans.
• 
  Arsenic in rice
  Rice often contains trace amounts of arsenic. White rice, and basmati rice from California, India, and Pakistan, tend to have lower amounts.
• 
  Mercury in fish and seafood
  Mercury is found in nearly all seafood, however tend to be in the highest concentrations in top-feeding, predatory fish, like shark and tuna.
• 
  Best Sugar Substitutes for Weight Loss
  Natural sweeteners may be better for health than artificial sweeteners, however using sugar substitutes does not support weight loss.
• 
  The Glycemic Index Diet: an overview
  The Glycemic Index diet focuses on foods that are lower in glycemic index and load, which can help with diabetes and weight loss.