For decades, milk was the undisputed pillar of any healthy breakfast. However, in recent years, we have witnessed a real demonization of dairy products, with claims that they are “unnatural” for adults, culprits of increased cholesterol, and even linked to cancer. Yet, there are several myths about milk that deserve to be debunked.
We Are Designed for Dairy
One common argument against adult milk consumption is that humans are the only mammals who do so. However, experts clarify that while a portion of the global population loses the ability to digest lactose after childhood, many retain this enzyme throughout their lives due to genetic adaptation. Consequently, there is no solid reason to recommend that all adults stop drinking milk solely based on lactose intolerance.
Research reinforces this point; a study conducted in Galicia involving 850 participants demonstrated that although 38% experience lactose metabolism alterations, symptomatic intolerance drastically drops to 2% for a glass of milk and 8% for yogurt when consumed in typical amounts.
The Truth About Mortality
Another prevalent myth is that dairy consumption increases mortality and cardiovascular risks. Contrary to this belief, a comprehensive umbrella review from 2021 found no evidence supporting the notion that milk is harmful. In most scenarios, the impact of milk consumption is neutral, and in several circumstances, it appears beneficial.
A 2026 meta-analysis involving over 1.6 million participants established a “U”-shaped correlation, suggesting that optimal dairy consumption lies between 250 and 300 grams per day, enhancing life expectancy.
Cancer and Dairy
Debates surrounding dairy products and cancer risk are omnipresent. The latest reviews indicate that dairy consumption may actually reduce the likelihood of developing various cancers, including colorectal, bladder, liver, oral cavity, and even ovarian and breast cancers.
The Calcium Dilemma
With the surge in plant-based diets, many assert that alternatives such as spinach and oat drinks contain equal or greater amounts of calcium than milk. However, the concept of bioavailability is crucial here. A study from 2024 showed that the bioaccessibility of calcium from dairy products is between 19% and 34%, far exceeding that of plant alternatives, which ranged from 5% to 20%.
This difference stems from the synergistic effect of lactose and casein in milk, which enhances calcium absorption in the intestines. Conversely, many plant-based sources are rich in phytates and oxalates, which inhibit calcium absorption.
Protein Quality
When it comes to protein, dairy products exemplify superior quality. Utilizing the Digestible Indispensable Amino Acid Score (DIAAS), dairy proteins yield scores exceeding 1, indicating an excellent supply of highly digestible essential amino acids—far superior to most plant proteins.
In conclusion, recent studies suggest that milk remains an essential part of a balanced diet for many adults. As we continue to explore the relationship between dairy consumption and health, it’s clear that the age-old myths need revisiting and clarification.