Milk has long been at the centre of health and nutrition debates. Some people swear by its benefits, while others hesitate to include it in their diet.
To clear up confusion, Dr. Suma Uday, senior consultant in paediatric endocrinology and metabolic bone disease at Narayana Health, Bengaluru, and also practicing at Birmingham Children’s Hospital, UK, addressed some of the most common doubts about milk consumption.
Should Milk Be a Part of the Daily Diet?
According to Dr. Uday, milk remains an important part of a balanced diet.
“Milk should be part of the diet as milk has calcium, which is required for strong bones,” she said.
However, she noted that while milk is rich in calcium, it’s often misunderstood as a source of vitamin D.
“People often think milk has vitamin D, but that’s not true. Unless milk is fortified, there is very little to no vitamin D in it,” Dr. Uday clarified.
This means milk alone cannot meet all your nutritional requirements, and a balanced diet remains essential for overall health.
Are There Health Risks Linked to Cow Milk?
With growing wellness trends questioning the benefits of cow milk, Dr. Uday addressed whether it poses any real risks.
“There are no risks with cow’s milk, unless one is allergic to cow’s milk protein,” she explained.
For most people, milk is safe and beneficial. Only individuals diagnosed with milk allergies or lactose intolerance should limit or avoid it, as per medical advice.
Do Vegan Milk Alternatives Offer the Same Nutrition?
Plant-based milk options — such as almond, soy, oat, and rice milk — are increasingly popular. But are they as nutritious as cow milk?
Dr. Uday said there is no medical reason to switch unless it’s due to personal preference or allergy.
“There is no medical indication to add vegan alternative milk into the diet unless it is for personal preference,” she said.
She added that the nutritional value of vegan milk depends on its base ingredient.
“For instance, soya milk will have more protein than oat or rice-based milk,” she noted.
What Research Says About Plant-Based Milk
A study published in Food Research International earlier this year supports Dr. Uday’s statement. It found that most plant-based milks fall short in terms of overall nutrition compared to cow milk.
The lead author of the study, Professor Marianne Nissen Lund, emphasized the difference:
“We need to consume more plant-based foods. But if you believe that plant-based drinks can replace cow’s milk for nutrition, you’d be mistaken.”
This reinforces the importance of checking nutrition labels and opting for fortified plant milks if you choose to go dairy-free.
Bottom Line
Milk continues to be a valuable source of calcium and protein, supporting bone and muscle health. While vegan alternatives are fine for those who prefer them, cow milk remains nutritionally superior, unless there’s a medical reason to avoid it.
In Dr. Uday’s words, the choice should be guided by need, not trend — and fortified or balanced options should always be considered for optimal nutrition.
