This month, I’m partnering with the National Milk Life Campaign’s Back-to-School program. I was compensated for writing this post, but all opinions are (as always!) my own.
To me, milk is a no-brainer. It’s something I’ve always had in the fridge, drank, and served to my kids. We go through a few gallons a week, drinking it straight-up, pouring it on cereal and oatmeal, using it as a base for smoothies, and adding it to recipes. But though milk has long been a healthy staple for me, I still get questions about it from parents—and I still hear a lot of misinformation. Here are four myths about milk I hear the most:
Myth: “You can get all the same nutrients from plant-based milks.”
Don’t get me wrong, I like and buy non-dairy milks and have recipes on this blog that use them. But it’s important to understand that they’re not one-for-one swaps with dairy milk when it comes to nutrition. Milk provides a solid package of nutrients, especially ones that kids tend to miss out on, like vitamin D, calcium, and potassium. It’s also a good source of protein, with 8 grams per cup. In comparison, almond milk is surprisingly low in protein, with only 1 gram per cup. Dairy milk packs 366 mg of potassium per glass, but rice milk has only 65 mg. The bottom line is that if you don’t use dairy milk, you really need to be sure you’re getting those nutrients in other foods or you may be missing out on essential nutrients.
Myth: “It’s full of sugar.”
I love that people are focused on eating less sugar. But I don’t love all the confusion over what sugar is, what it isn’t, and where we should be cutting it. Yes, you’ll see sugar listed on the Nutrition Facts Panel of milk. That’s because it contains a naturally occurring sugar called lactose. (That’s also why you’ll spot it in unsweetened yogurt.) When you hear experts saying we need to cut back on sugar, they aren’t talking about the kind of natural sugar in milk and plain yogurt or the kind found in fruit. They’re referring to added sugar, the kind put in by manufacturers.
Myth: “You have to buy organic milk.”
Some parents choose to spend their organic dollar on milk, and that’s fine. In fact, I’ve written about why I often buy organic milk in 4 Foods I’ve Changed My Mind About. But there are also times we buy conventional. Both organic and conventional milk have the same package of calcium and other essential nutrients. So if you only have the budget for conventional, buy conventional—and know that research hasn’t shown a significant difference in hormone levels between organic and conventional.
Myth: “Only full-fat milk is healthy.”
All varieties of milk, from fat-free to whole, are excellent sources of calcium and vitamin D and good sources of protein and potassium. There’s a trend in some circles to return to full-fat foods like whole milk, butter, and lard. But as a dietitian, I just haven’t seen enough evidence that saturated fat in foods has a real benefit to health. Meanwhile, the American Academy of Pediatrics continues to recommend fat-free or low-fat dairy for kids older than two. Here’s my advice: If your kids really like whole but you’re worried about extra fat and calories, look for other places in the diet (like chips and fast food) to trim. If your kids prefer skim or low-fat like mine do, that’s fine too. Whatever kind you choose, you’re still getting the same stellar nutrients.
For more about milk, including recipes for smoothies, breakfasts, baked goods, and more, visit MilkLife.
Recipes on this blog featuring milk:
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Thank you for doing this post. We are conventional dairy farmers. There is just so much junk information out there it is so good to here some truth. I would also like to say that we do love and take very good care of our cows the better they do the better we do.Conventional farmers love their cows too.
Thanks so much Emily! It is great to hear from a farmer–really appreciate hearing your perspective.
Great post! I also hear these same myths about milk. Another one, along with the sugar one, is that skim or low-fat milk has more sugar than whole milk – not true! While many other packaged and convenience type low- or reduced-fat foods are higher in sugar than the original, this is not the case with milk!
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Thanks Brittany!
Great article! What are your thoughts on DHA milk for kids?
Hi Jamie–I wrote about DHA (and DHA-added foods and beverages) for Stonyfield’s blog: http://www.stonyfield.com/blog/why-toddlers-need-dha/
Thank you!!
Great post!! I get asked ALL the time by my patients (especially diabetics) if they should be drinking almond milk vs regular milk, because regular milk is “full of sugar”. I always show them the two labels and compare grams of protein, which is particularly important for diabetics for blood sugar control. They’re usually surprised, and happy, when I recommend that they stick with real milk. If someone doesn’t have a lactose intolerance or is vegan, I see no reason to avoid.
About organic milk, there may be no clear evidence nutritionally, but I’ve noticed it tends to taste much better and much creamier – typically I find it tastes like it has 1 or 2% more milkfat than it actually does, compared to the conventional version. Which does make me suspect it’s probably also better for you, although I’m skeptical about the claims made about most organic foods.
Hi Anna–I believe that most organic milk is usually ultra pasteurized (heated to a higher temperature, which increases shelf life), and that may affect the taste/flavor. I think it’s important to find the milk you prefer, because that’s the milk you’ll actually drink and use.
these myths are spot on. so glad i can just reference your post next time I get asked about it!
Thanks so much Jessica!