How to Choose the Right Milk for Better Health
When considering how to drink milk for better health, it’s important to understand your options. Skim, 1%, 2%, and whole milk all offer the same essential vitamins and minerals. However, if you’re focused on how to drink milk for better health, choose skim milk for its lower calorie and fat content. Drinking milk for better health means selecting the type that best supports your goals—so go for skim milk if you’re watching your weight or aiming to reduce your fat intake..
- The percentages in milk indicate how much fat remains after pasteurization. Whole milk contains roughly 3.5% fat.
- Skim milk has less than 0.5% fat, and may be marketed as “fat-free.
Select 2% or whole milk if you’re trying to bulk up
If you’re exploring how to drink milk for better health, your fitness goals should guide your choice. For those aiming to gain weight or build muscle, drinking 2% or whole milk is a smart option. These versions provide more fat and calories, which can be converted into muscle mass during workouts. Learning how to drink milk for better health also means knowing when to choose 2% milk—especially if you want to better track your daily fat intake.
- Choose whole milk if you want the highest amount of fat possible or simply prefer the flavor.
Why Organic Milk Is a Smart Choice for Better Health
Organic milk contains more omega-3s and antioxidants, and less omega-6 than other types. These minerals and vitamins have been established to help prevent heart disease and muscle inflammation. Select organic milk if you’ve got a specific set of nutrients that you’re after.
- Organic milk typically provides a better ratio of fatty acids for your health. Too much omega-6 and too little omega-3 can potentially increase the risk of cardiovascular disease and diabetes.
- Read the label carefully on a bottle of organic milk to see if it’s “certified organic.” If it isn’t certified, then it hasn’t been checked by the federal government to confirm its contents.
Get a lactose-free milk, like soy or almond, if you’re lactose intolerant
If you’re trying to incorporate milk into your diet but happen to be lactose intolerant, opt for a lactose-free milk. Soy and almond milk are often fortified with nutrients found in regular milk, so check the label to ensure they match.
- You’ll have a lot of choices when it comes to picking a milk substitute since there tends to be a lot more variety from brand to brand.
Drinking Milk to Reach Nutritional Goals
Have 1 glass of milk a day to get enough vitamin A, calcium, and potassium. While there is some debate about the healthiness of consuming milk every day, drinking at least 8 fluid ounces (240 mL) of milk a day can provide you with a number of important nutrients. Milk has a lot of calcium, vitamin A, and potassium, which all aid the body with digestion, keep your bones healthy, and regulate muscles.
- One 8 fl oz (240 mL) glass of milk contains roughly 450 mg of potassium, 35% of your daily value in calcium, and 5% of your daily value in Vitamin A.
Drink a 4–8 fl oz (120–240 mL) glass after working out to build muscle
One tip for how to drink milk for better health is to consume 4 fl oz (120 mL) about 30 minutes after a workout. Milk provides protein, carbs, and electrolytes that support muscle recovery and growth—especially during strength training.
- Milk really isn’t the best option if you’re running or doing endurance training, since your muscles won’t benefit much from the contents in a glass of milk.
Consume 24 fl oz (0.71 L) of skim milk a day while pregnant to stay healthy
If you’re pregnant, consuming milk helps your bones stay strong while helping your unborn child grow. Three 8 fl oz (240 mL) glasses of milk a day will ensure that you get enough calcium, protein, and potassium while your body navigates resources between you and your child.
- To keep things simple, have 1 glass at breakfast, 1 glass at lunch, and 1 glass at dinner.
Use milk to strengthen your teeth and regrow your enamel
If you’re trying to regrow your enamel or simply strengthen your teeth, one 8 fl oz (240 mL) glass of milk a day can help you reach your goal. The calcium and minerals in milk will neutralize the acids in your mouth and promote salivation, which is a key component of healthy dental care. Have a glass daily while you’re working on your teeth to keep them strong and healthy.
- If you get a tooth knocked out, you can actually prevent the cells from dying by putting it in a small glass of milk after rinsing it under water!
Consuming Milk to Help with Medical Issues
Drink a glass of skim milk to help relieve heartburn. If you have an upset stomach or feel like you may get heartburn, drink an 8 fl oz (240 mL) glass of skim milk. The thick base that milk provides helps coat the lining of your stomach and can provide you with some much-needed relief. For some people, a glass of milk can help settle nausea after consuming too much spicy or salty food.
- Milk has the same effect in the mouth—if you eat something that sets your mouth on fire or makes it hurt, drinking a little milk can help greatly.
- Stick to skim milk instead of milk with a higher fat percentage. Milk with a higher fat percentage can sometimes make heartburn or an upset stomach worse.
Have a daily glass of milk to reduce your uric acid levels and prevent gout
Drinking a glass of milk daily can help lower uric acid levels. The proteins in milk assist in breaking down uric acid and flushing it out through urine. To prevent or manage gout, drinking milk regularly may lower the risk of uric acid crystallizing and causing complications.
- In recent years, uric acid has also been linked to other cardiovascular and metabolic problems. Even if you don’t have any of the risk factors for gout, milk can still provide some important health benefits.
Pour a glass of milk in the morning to reduce your blood glucose levels
If you’re pre-diabetic or at risk for type-2 diabetes, drinking an 8 fl oz (240 mL) glass of milk each morning may help lower blood sugar levels and curb sugar cravings by lunchtime. This results in a reduced glucose level, and drinking a glass every day can help fend off type-2 diabetes.
- Yogurt and cheese also have a similar effect. If you’re looking for a healthy breakfast and don’t have any milk, some yogurt is a good way to go.
