A baby’s first meal, milk is touted for its nutrition for a variety of reasons. It is a hearty and soothing drink, loved by many for its taste and nutritional benefits. However, some worry that drinking a lot of milk could lead to weight gain. Although milk is good for your health, drinking too much of it can lead to excess nutrient consumption, but can it lead to weight gain?
“Is it good to drink a lot of milk?” is a question that concerns many. Milk contains various nutrients, including fat, which provide calories. Some types of milk also contain added sugar. Consuming too many calories from any source, including milk, can lead to weight gain.

Milk and weight gain: fact or fiction

Milk, a staple in many diets, has sparked debate over its impact on weight. Moderate milk consumption can help with weight management. However, excessive consumption, especially of whole milk, can contribute to weight gain due to its calorie content.
A cup of milk, regardless of its fat content, contains about 11 to 12 grams of carbohydrates. The number of calories varies between varieties of milk: whole (146 calories), reduced fat (122 calories), low fat (102 calories) and fat free (86 calories).
A 2019 report in the Journal of Advances in Nutrition suggests that consumption of full-fat dairy products is not directly associated with weight gain. In fact, regular consumption of dairy products could increase lean muscle mass and reduce body fat, especially when chosen over carbohydrate-rich foods.

Although milk provides calcium and protein, it is not universally suitable. People with lactose intolerance, those wanting to lose weight, or those following specific diets may need to moderate or seek alternatives to regular milk consumption.
While milk may be beneficial for some, it may not be suitable for everyone, especially those managing their weight.

Learn more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat the Healthy Way

How to avoid gaining weight through milk consumption

To avoid gaining weight, choose low-fat milks and limit added sugar. Follow the suggested daily milk intake guidelines, ranging from children (4 cups) to adults (3 cups) to pregnant and lactating women (4 cups). Ultimately, maintaining a healthy weight involves balancing calorie intake and calorie expenditure.

Benefits of consuming milk

Regardless of its fat content, a cup of milk contains about 8 grams of protein. This can support your physical activity and strength training programs.
Additionally, milk is an excellent source of:
Riboflavin, or vitamin B2,
B12
Potassium
Phosphorous
Increasing the levels of vitamins A and D is another common practice in milk processing. Drink milk may reduce your risk of developing certain diseases and conditions. Regular consumption of dairy products was associated with a lower risk of heart disease and several types of cancer, such as colorectal, bladder, breast and stomach cancers, according to a 2016 National Library study. of Medicine. A decreased risk of type 2 diabetes has also been linked to milk and other dairy products.