The milk diet, involving significant milk consumption, has gained popularity for weight loss and other health-related purposes. While milk offers essential nutrients, it's crucial to understand both the advantages and potential drawbacks of relying heavily on it. This article explores the benefits and risks associated with a milk-centric diet, drawing upon research and expert opinions.
Nutritional Value of Milk
Milk contains 18 of 22 essential nutrients, including bioactive peptides and fatty acids like caseins, whey proteins, milk polar lipids (MPL), α-linolenic acid (ALA), conjugated linoleic acids (CLA), palmitic acid (16:0), lactose and calcium, phosphorus, magnesium, and vitamin D. These components contribute to various physiological functions, including anti-carcinogenic, anti-inflammatory, anti-oxidative, anti-adipogenic, anti-hypertensive, anti-hyperglycemia, and anti-osteoporosis effects.
Different types of milk offer varying nutritional profiles. For instance, one 244 g cup of whole milk contains approximately 149 calories, 7.9 g of fat, 7.7 g of protein, 12.3 g of sugars, 276 mg of calcium, 205 mg of phosphorus, 322 mg of potassium, and 3.2 mcg of vitamin D. In contrast, a cup of nonfat milk contains about 83 calories, 0.2 g of fat, 8.2 g of protein, 12.4 g of sugars, 298 g of calcium, 246 mg of phosphorus, 381 mg of potassium, and 2.9 mcg of vitamin D.
Benefits of a Milk-Based Diet
Weight Loss
A milk diet can potentially aid weight loss due to its calorie-cutting effect and ability to promote satiety. Milk's high calcium content may also contribute to fat reduction. Studies suggest that skim milk might be more beneficial for weight loss than other beverages. A milk-based meal replacement program can lead to significant weight loss and improvements in health outcomes for adults with severe obesity.
Nutrient Density
Milk is packed with essential nutrients and macronutrients, fulfilling the body's requirements. It provides calcium, which may accelerate weight loss.
Read also: Nutritional Profile of Rice Milk
Detoxification
In ancient times, milk was considered a powerful detoxifying agent. It may help detoxify the body.
Lean Body Mass
Milk is an excellent drink for building lean mass, which is necessary when trying to lose weight. Milk whey protein attenuates muscle loss and preserves myofibrillar protein synthesis in adults with obesity during very low calorie diets.
Reduced Refined Sugar Intake
Milk is naturally sweet, potentially reducing the need for refined sugar intake.
Bone Health
Milk can be good for the bones because it provides vitamin D and calcium. In fact, it may help prevent osteoporosis.
Brain Health
Some researchers have found that older adults who consume more dairy products have a higher amount of glutathione, a powerful antioxidant, in the brain.
Read also: Milk on Carnivore: Benefits & Risks
Blood Pressure and Heart Health
A higher potassium intake and a lower sodium intake are important for reducing the risk of cardiovascular disease, according to the AHA.
Depression
Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite, and sleep.
Risks and Considerations
Potential Allergies and Intolerances
Cow's milk allergy affects 0.6-3.0% of individuals. Lactose intolerance, with a prevalence of 0-17.9%, can cause symptoms like gas, bloating, and diarrhea. Casein sensitivity can trigger inflammation in the digestive system.
Hormones and Additives
Concerns exist regarding hormones and antibiotics in conventionally raised dairy products, potentially increasing cancer risks.
Saturated Fat
Whole milk contains a substantial amount of saturated fat, which can increase levels of LDL or “bad” cholesterol, so that's really the culprit there.
Read also: Paleo Diet and Milk
Cancer Risks
Some evidence suggests a high milk intake may increase the risk of ovarian cancer, prostate cancer, diffuse large B-cell lymphoma and gastric cancer.
Heart Disease
Milk can contain a large amount of saturated fat. So, when you look at whole milk or even 2% milk, it contains a substantial amount of saturated fat.
Acne and Skin Issues
Milk has been tied in with acne and skin issues. So, I don't know if we know the exact mechanism of how that can contribute, but we do know that there have been populations and people who suffer from acne, and once they reduce their dairy intake, their acne improves, and maybe they have a source of dairy and they start breaking out.
Nutritional Deficiencies
Following the milk diet for a very long period of time will leave you lacking other nutrients like magnesium, iron, vitamins C and D and fiber.
High Calcium Intake
A gallon of milk a day delivers 4,800 mg, well surpassing the daily recommendation of 1,000 mg for most adults. Such a high daily intake of this mineral could be harmful.
Environmental Impact
Dairy farming emits about 3.1 gigatons of carbon dioxide per year. This means that dairy farming makes up about 3% of all greenhouse gas emissions that are due to the influence of humans.
Milk Consumption and Specific Health Outcomes
Mortality
Milk consumption was not connected with total mortality, CVD mortality or all-cancer mortality, while it was associated with a elevated risk of mortality from coronary heart disease (CHD) and prostate cancer.
Cardiovascular Disease
Although high verse low milk consumption was not related to the risk of CVD, CHD and stroke, dose-response analysis manifested a 7% lower risk of stroke, a 6% lower risk of CVD, and a 4% lower risk of hypertension with increment of 200 ml milk consumption per day. However, high-fat milk intake was connected with a 4% higher risk of stroke.
Cancer Outcomes
High milk intake was consistently related to decreased risk of colorectal cancer (CRC). Conversely, compared with low milk consumption, high consumption were related to increasing risk of prostate cancer, diffuse large B-cell lymphoma and gastric cancer.
Metabolic Outcomes
Higher milk intake was contrarily related to the T2DM risk, metabolic syndrome and obesity. Dose-response analysis suggested that the 200 g/day increment of milk was related to a 13% lower risk of metabolic syndrome and a 16% lower risk of obesity.
Skeletal Outcomes
Milk consumption was not related to the risk of hip fracture while every additional 200 g/day milk consumption was connected with a 39% lower risk of osteoporosis.
Neurological Outcomes
High milk intake was connected with a decreased risk of Alzheimer's disease (AD), but it was connected with the increased risk of Parkinson’s disease (PD). Linear dose-response relationship manifested that PD risk would be increased by 17% for every 200 g/day per day increase in milk consumption.
Infant Outcomes
High milk consumption was related to an elevated risk of developing Fe-deficiency anaemia but not of type 1 diabetes mellitus in infancy.
Other Outcomes
Milk intake was positively connected with the increased risk of acne but not with endometriosis or dental erosion.
Types of Milk
Cow's Milk
Present day cow’s milk is not a single product. It can be fresh or long life, fat free, lactose free, fortified with added omega-3s, hormone free, organic, or raw, among other options.
UHT Milk
UHT is an acronym that stands for ultrahigh temperature. UHT milk has been heated to a temperature 130-140 C for 3-5 seconds, which kills germs and makes it shelf-stable.
Powdered Milk
Also called dry milk, it is milk that has been evaporated to remove all the liquid. Powdered milk is shelf-stable.
Buttermilk
It is made by fermented regular milk with a special bacterial culture, which adds flavor, aroma, body, and acidity.
Flavored Milk
It is regular cow's milk that has flavor and sweeteners added.
Condensed Milk
This milk has had some water removed and sugar added. This is used mainly for baking.
Evaporated Milk
This milk has had about half its water removed using a special process. Unlike condensed milk, it usually doesn't have any sugar added.
Milk Alternatives
Nondairy Milk Options
Several nondairy milk options are available for those who cannot drink cow’s milk or prefer to avoid it. Nondairy options include almond, oat, cashew, coconut, rice, hemp, and soy.
Recommendations and Precautions
Moderation and Variety
A balanced approach is crucial. While milk can be part of a healthy diet, it shouldn't be the sole source of nutrition.
Individual Needs
Individual responses to milk vary. Factors like lactose intolerance, allergies, and personal preferences should guide dietary choices.
Low-Fat Options
Opting for low-fat or fat-free milk products can help reduce saturated fat intake.
Organic Choices
Choosing organically raised dairy products can minimize exposure to hormones and antibiotics.
Professional Guidance
Consulting a healthcare professional or registered dietitian is recommended before embarking on a milk-based diet, especially for individuals with existing health conditions.
The Gallon of Milk a Day (GOMAD) Diet
The gallon of milk a day (GOMAD) diet is exactly what it sounds like: a regimen that involves drinking a gallon of whole milk over the course of a day. This is in addition to your regular intake of food.
Pros
Liquid calories don’t make you feel as full as those from solid food, so it’s easier to drink an additional 2,400 calories than to eat them.
Cons
A gallon of milk provides very high amounts of certain nutrients. But that’s not always a good thing. A gallon of milk also adds up to 80 g of saturated fat. That’s about 400 percent of the daily recommended limit. Such a high daily intake of this mineral could be harmful. GOMAD can result in uncomfortable gastrointestinal symptoms that can show up as early as day one. While some of the weight put on as a result of GOMAD will be muscle mass, a significant amount will also be fat. Your body can’t use that many calories all at once, so the leftovers will be stored as fat.
How to Add More Milk to Your Diet
Milk Tea
It is a popular drink in many cultures. To make it, you can brew your tea in milk instead of water. Or, add milk to already brewed tea.
Substituting Milk for Water
Milk itself is about 88% water. You can substitute milk for water in many recipes. This can make your recipes more substantial and richer tasting.
Replacing Cream with Milk
Cream is thicker and fattier than milk, but you can replace milk with cream in your recipes to cut fat.