10 Milk Myths & Facts Backed by Research – World Milk Day.
By Ellie Hadjilucas Public Health & Sports Nutritionist
As we celebrate World Milk Day on 1st June, it’s timely to examine some widespread misconceptions about milk. Scientific research offers clear insights into milk’s nutritional role, health effects, and environmental impact. Let’s explore 10 common milk myths, backed by current evidence.
1. Myth: Milk is only meant for calves, not humans.
Fact: While milk evolved to nourish calves, human consumption of cow’s milk dates back thousands of years. Humans have adapted genetically (lactase persistence) to digest milk beyond infancy. Moreover, milk’s nutrient profile supports human health across all ages (Swallow, 2003; Itan et al., 2010).
2. Myth: Plant-based beverages provide equivalent nutrition to cow’s milk.
Fact: Although plant-based alternatives (e.g., soy, almond, oat) vary widely, most lack the complete protein profile and bioavailable micronutrients like iodine and vitamin B12 found naturally in cow’s milk, unless fortified (Rosi et al., 2019).
3. Myth: Milk increases mucus production and worsens respiratory conditions.
Fact: Clinical studies and meta-analyses have found no causal link between dairy intake and increased mucus or asthma exacerbations (Baraniuk et al., 2016; Pinnock et al., 1994).
4. Myth: Full-fat dairy is detrimental to cardiovascular health.
Fact: Emerging evidence from cohort studies suggests that full-fat dairy may have a neutral or even protective effect on cardiovascular disease risk, possibly due to unique fatty acids and dairy bioactive compounds (Dehghan et al., 2018; Astrup et al., 2020).
5. Myth: Milk is only essential for children’s growth.
Fact: While calcium and vitamin D from milk are critical during childhood for bone development, studies show adults also benefit from dairy intake, which supports bone mineral density and reduces osteoporosis risk (Lanou et al., 2005; Weaver et al., 2016).
6. Myth: Pasteurisation destroys the nutrients in milk.
Fact: Pasteurisation involves heating milk to kill harmful bacteria but retains most nutrients, including calcium, protein, vitamins B2, B12, and D. Some minor losses (like vitamin C) occur, but since milk isn’t a major vitamin C source, the impact is minimal (Chen et al., 2014; Hendriksen, 2005)
7. Myth: Milk consumption contributes to obesity.
Fact: Randomised controlled trials show that dairy protein enhances satiety, preserves lean muscle during weight loss, and can assist in weight management when consumed as part of a balanced diet (Kratz et al., 2013; Givens & Gibbs, 2020).
8. Myth: Dairy products cause or exacerbate acne.
Fact: Evidence is mixed and inconclusive; some studies find weak associations with certain dairy types, but no definitive causality has been established (Di Landro et al., 2012; Adebamowo et al., 2005).
9. Myth: Organic dairy is nutritionally superior to conventional dairy.
Fact: Systematic reviews show minimal differences in macronutrients and micronutrients between organic and conventional milk; however, organic dairy may have higher omega-3 fatty acids due to pasture feeding (Średnicka-Tober et al., 2016).
10. Myth: Adults do not require calcium-rich foods.
Fact: Adequate calcium intake remains crucial throughout adulthood to maintain bone homeostasis and reduce fracture risk, especially post-menopause (Heaney, 2000; Weaver et al., 2016).
References:
- Lanou, A. J., et al. (2005). The role of dairy foods in bone health. Nutrition Reviews, 63(9), 293–301.
- Rosi, A., et al. (2019). Nutritional value of plant-based milk alternatives. Nutrients, 11(11), 2536.
- Baraniuk, J. N., et al. (2016). Effect of dairy on mucus. Journal of Allergy and Clinical Immunology, 137(2), 586–589.
- Dehghan, M., et al. (2018). Dairy intake and cardiovascular disease risk. BMJ, 360, k322.
- FAO. (2021). Environmental sustainability of dairy.
- Swallow, D. M. (2003). Genetics of lactase persistence. Annual Review of Genetics, 37, 197–219.
- Kratz, M., et al. (2013). Dairy, weight, and metabolism. Advances in Nutrition, 4(4), 470–488.
- Di Landro, A., et al. (2012). Dairy and acne. Journal of the European Academy of Dermatology and Venereology, 26(8), 1107–1115.
- Średnicka-Tober, D., et al. (2016). Organic vs conventional milk composition. Critical Reviews in Food Science and Nutrition, 56(9), 1440–1452.
- Itan, Y., et al. (2010). The origins of lactase persistence in humans. PLoS Computational Biology, 6(8), e1000897.
- Chen, C., et al. (2014). Effects of pasteurisation on milk nutrients. Dairy Science & Technology, 94(1), 5–19.
- Hendriksen, B. L. M. (2005). Nutritional changes after pasteurisation. International Journal of Food Science and Nutrition, 56(3), 165–171.
