Nutritionists reveal the benefits of drinking milk – and why when it comes to our health, the creamier the better

Britons used to be powered by milk, sinking five pints a week back in 1974 – more than double the current average intake of around two pints. 

Milk has been a staple in the human diet for over 9000 years, but recent decades there has been a switch to alternatives made from nuts and grains in line with an explosion in people opting for vegan diets or discovering they struggle to digest lactose, the protein found naturally in milk.

Currently in Britain nearly one in every ten glasses of milk drunk is a plant based alternative – just a decade ago, the figure was one in a hundred.

Experts warn that as a result of people turning away from good old fashioned dairy milk means they are missing out on key nutrients.

A single glass contains high–quality protein to support muscles and calcium to keep bones and teeth strong.

What’s often overlooked is that milk is also packed with a range of essential vitamins and minerals that support the body in less obvious ways.

It’s a key source of vitamin B12, which helps keep the nervous system healthy and supports red blood cell production — vital for energy levels and concentration.

Milk also contains iodine, a mineral many people don’t realise they’re low in, which plays a crucial role in metabolism and brain function.

 

It’s also rich in potassium, important for muscle function and helping to regulate blood pressure, and phosphorus, which works with calcium to strengthen bones.

‘The current trend is for people to look for calorie–dense unprocessed foods, so people should really be looking to switch back to dairy milk,’ says Jodie Relf, a registered dietician. 

Health advice in the UK suggests dairy foods should be a regular part of a balanced diet, but moderation is key.

Two to three portions of dairy a day – one portion of milk is roughly a 200ml glass –  is generally considered enough for most adults, whether that comes from milk, yoghurt or cheese.

With that in mind, we asked the experts to explain why good old fashioned cow’s milk is a great addition for a healthy diet – and the best pint to pick up on your next shop. 

What’s the difference between skimmed, semi–skimmed and full fat milk?  

Unlike semi–skimmed, full–fat milk keeps its natural milk fat intact, which carries important fat–soluble vitamins, particularly vitamin A, essential for healthy vision, immune defence and skin.

The extra fat also helps the body absorb certain nutrients more effectively and contributes to greater satiety — meaning a glass of full–fat milk can feel more satisfying and keep hunger at bay for longer.

Full–fat milk still delivers all the nutritional staples people expect: high–quality protein for muscle maintenance, calcium and phosphorus for bone strength, iodine for metabolism and brain function, and vitamin B12 to support the nervous system and energy levels.

‘People do need to be braver in choosing whole milk over skimmed alternatives, for one it does taste better, it is not detrimental to our overall health, and again it is more satiating,’ says Ms Relf.

Nichola Ludlam–Raine, a spokesperson for the British Dietetic Association, argues that the choice between full fat and semi–skimmed should depend on who is drinking it.

‘Full–fat milk contains more calories and saturated fat compared to semi–skimmed or skimmed milk, which may be beneficial for those needing more energy or wanting to increase satiety,’ she says.

‘However, for those managing weight or cardiovascular risk factors, semi–skimmed or skimmed milk may be a better option, as they provide the same essential nutrients with fewer calories and less saturated fat.’

She says saturated fat in milk appears to have a different impact within the body from that found in butter, coconut oil and fatty meats.

‘Some studies suggest that the matrix of dairy – which includes calcium, protein and other bioactive compounds – may help mitigate some of the potential negative effects of saturated fat on cholesterol levels. However, current guidelines still recommend prioritising unsaturated fats for heart health.’

What is lactose–free milk?  

For people who are lactose intolerant, experts say that the best option is lactose free dairy milk as opposed to trendy nut milks.

Lactose is a type of sugar naturally found in milk and dairy products. Usually, when a person eats something containing lactose, an enzyme called lactase breaks it down into simple sugars called glucose and galactose. These simple sugars are then absorbed into the bloodstream.

Lactose–free milk is regular cow’s milk that has undergone a process to break lactose down into simple sugars.

This is achieved by adding the lactase enzyme directly to the milk – breaking down the sugars and making it easier for people with an intolerance to consume.

‘Lactose free milk has a very similar nutritional profile to ‘normal’ dairy milk so it is the best option for these people,’ says Clementine Vaughan, a registered nutritionist.

Goat’s milk

Goat’s milk has a similar nutritional profile to cow’s milk, but boasts a higher vitamin and mineral content, including magnesium and potassium. 

For instance, one cup of goat’s milk provides about 498 mg of potassium, while cow’s milk offers around 322 mg. 

Goat’s milk also contains higher levels of phosphorus, a vital mineral for building strong teeth and bones. It has about 271 mg per 100 grams compared to 222 mg in cow’s milk. 

The milk also provides higher levels of vitamins A, C, and B1. Cow’s milk, on the other hand, contains more selenium, folate, and riboflavin. Cow’s milk is also significantly higher in vitamin B12. 

An added benefit is that it also contains special sugars called oligosaccharides, which helps to foster helpful digestive bacteria in the gut. 

As goat’s milk has lower levels of lactose it is often preferred by people who experience bloating from cow’s milk. 

Nutritionist Rob Hobson says: ‘Goat’s milk has a slightly different protein and fat structure compared to cow’s milk, which means some people find it easier to digest. 

‘The fat globules are smaller and it naturally contains less A1 beta-casein, which may explain why it feels gentler on the gut for some people. 

‘Nutritionally, there are modest differences so goat’s milk contains similar amounts of protein and calcium, but slightly less folate and vitamin B12, and marginally higher levels of some minerals such as calcium and potassium. These differences don’t make it inherently healthier though. 

‘Goat’s milk can be a useful alternative for people who don’t get on well with cow’s milk, but it offers no clear nutritional advantage for the general population and isn’t suitable for those with a true milk protein allergy.’

Why is Jersey milk so special?

Gold top milk does offer superior nutritional benefit to standard cow’s milk. 

The creamy milk produced by Jersey cattle, a heritage breed originally from the island of Jersey in the English Channel, is a nutrient dense beverage.

Jersey milk has a superior nutritional profile compared to standard cow’s milk, containing approximately 18–20 per cent more protein and 20 per cent more calcium. 

It is also richer in essential vitamins A and D, phosphorus, and omega–3 fatty acids.

The majority of milk sold on supermarket shelves is A1 – meaning it has a high amount of a protein called A1 βbeta-casein which can cause people digestive problems.

However, many Jersey cows produce milk with higher A2 protein, which is easier for the digestive system to break down.

One 2014 study in 41 people showed that A1 milk causes softer stools than A2 milk in some individuals, while research in Chinese adults found that A2 milk led to significantly less digestive discomfort after meals.

‘Nutritionally, it provides slightly more fat-soluble vitamins like A and D, but also more saturated fat and calories. That’s not a problem in moderation, but it may not be ideal for people managing cholesterol or energy intake,’ says Mr Hobson. 

What about fermented milk? 

Kefir is a type of cultured dairy product, rich in probiotics, vitamins and even has antibacterial properties. 

Research has suggested that fermented milk can boost digestion and help improve the body’s immune response.

A cup of kefir contains around eight nine of protein while being  rich in B vitamins (B12, riboflavin), magnesium, and phosphorus.

Research has also linked kefir to improved brain health.

A small trial involving people with Alzheimer’s disease found that drinking kefir daily for 90 days led to a 28 per cent improvement in overall cognition and a 66 per cent boost in immediate memory tests.

Laboratory studies suggest compounds in kefir may also reduce inflammation and oxidative stress in the brain, mechanisms thought to play a role in slowing cognitive decline.

While it is not going to replace milk on your morning bowl of cereal, experts say that a glass can be a powerful addition to your daily diet. 

‘There are a host of health benefits from eating fermented foods,’ says Dr Sean Preston, Consultant Gastroenterologist at London Digestive Health.

‘The primary reason for this is the probiotic, or live bacteria, that is present, which can help digestion and support the gut microbiome,

‘Theoretically there is also a possible benefit of reducing the risk of bowel cancer by creating a diverse gut microbiome and preventing the production of pro–carcinogenic compounds.’

However experts say that there is a benefit to making your own.  

‘Kefir has been everywhere recently and that is likely to do with the fact that it is more palatable than many other fermented foods,’ says Dr Dean Preston, Consultant Gastroenterologist at London Digestive Health.

‘However, that means that many of the supermarket versions are high in sugar and added flavourings, so the benefit will not be as great.’

It’s made by adding kefir grains – a combination of yeast and bacteria – to milk. This results in a thick, tangy beverage that tastes similar to yogurt.

Although you can buy Kefir for around £3 a litre, kits where you add kefir cultures to milk and let it stand for 24 hours can produce over 100 litres for £15 (plus the milk needed for the recipe).

The problem with ‘vegan’ milks  

Experts say that people opting for trendy, dairy–free alternatives may be missing out on key nutrients.

‘Dairy milk is a great source of iodine, Vitamin B12 and of course, protein and calcium,’ says Ms Relf.

‘However alternatives will not provide this same balance of nutrients. For example in dairy milks for 200ml – enough for your morning bowl of cereal – you will get around eight grams of protein, it is about one gram in almond milk.

‘If you opted for a dairy then you would feel fuller for longer throughout the day, which in turn will mean you are less likely to turn to snacks.’

Plant based alternatives are often fortified – where vitamins and minerals are added to enhance its nutritional value – but experts warn that it still does not provide the same health benefits of dairy.

‘Firstly even with fortification, you will not be getting the calcium that you would be getting from dairy,’ says Ms Vaughan.

‘But also many people who opt for these products are ‘worried well’ but they often do not realise that organic options are not fortified, so they will be missing out on those added vitamins that try to mimic dairy milk.’

Experts also warn that non–dairy alternatives are processed with added ingredients.

‘Typically manufacturers have to add seed oils, stabilisers and ingredients to make the drink palatable,’ says Ms Relf.