Milk: Benefits, Downsides and Nutrition Facts

Q: Does milk cause phlegm?

Probably not. Although many people feel that way, clinical studies have not found a direct link between milk intake and increased phlegm production. The sensation is often due to milk's thick texture lingering in the throat (fat coating), which mimics the feeling of phlegm, but it is not real inflammatory mucus.

Q: Does milk leach calcium from the body?

A complicated myth. The claim is that animal protein creates acidity in the blood, and the body breaks down bone (alkaline calcium) to balance it. Modern studies do not broadly support this theory (the acid-ash hypothesis). Protein is just as essential to bone health as calcium, and dairy intake is generally associated with higher bone density, not lower.

Q: Is goat's milk healthier than cow's milk?

It has certain advantages. The nutritional composition is similar, but in goat's milk the fat globules are smaller, which makes it easier to digest. It also contains less lactose and a different type of casein (A2), which may be less allergenic or inflammatory for some people who are sensitive to cow's milk.

Q: Is low-fat or whole milk better?

It depends on the goal. In the past, low-fat was recommended to reduce calories and cholesterol. Today, studies show that milk fat contributes to satiety, and full-fat dairy intake may actually be associated with a lower risk of obesity. Vitamin D, for example, is absorbed only in the presence of fat, so 0% fat milk is less effective in terms of vitamin absorption.

Milk (in Hebrew, “חלב”), and especially cow’s milk, is one of the most basic foods in Western culture. It is the first source of nutrition for all mammals, designed to meet all the needs of the growing young. However, drinking it in adulthood (and especially drinking the milk of another species) is a phenomenon unique to humans, and it is the subject of much health and ethical debate.

Nutritional composition: a complete package

A glass of milk (200 ml) is a small “nutrition bomb” containing almost all the macronutrients:

Complete protein: Milk contains about 3% protein, divided into two main groups: casein (about 80%) and whey protein (about 20%). These proteins are well absorbed by the body and provide all the essential amino acids for building muscle.
Fat: Ranges from 0% (skim) to 3-4% (whole milk). Milk fat contains saturated fatty acids, but also fat-soluble vitamins (A, D, E, K).
Carbohydrates: The sugar in milk is called lactose.

Vitamins and minerals

Calcium: The best-known source of calcium in the Western world. Calcium is essential not only for bones and teeth but also for normal muscle and nerve function. The bioavailability of the calcium in milk is higher than that of many plant sources.
Vitamin B12: Milk is an excellent source of this vitamin, which is essential for the nervous system and for producing red blood cells.
Potassium and magnesium: Minerals essential for balancing blood pressure.

The lactose issue

Lactose is a disaccharide made of glucose and galactose. To digest it, the body needs an enzyme called lactase. In most mammals (and in many humans too), lactase production drops significantly after the nursing age. As a result, about 65% of the world’s population has some degree of lactose intolerance, which shows up as gas, bloating and diarrhea after consuming milk.

The solution: Hard cheeses (Parmesan, yellow cheese) and yogurt are naturally very low in lactose, since bacteria broke it down during fermentation.

Milk and tea: the odd couple

Adding milk to tea is a classic British custom. Chemically, the protein casein binds to the polyphenols (the tannins and antioxidants) in tea.

The upside: This neutralizes the bitterness of the tannins and makes the tea softer and more pleasant to drink.
The downside: This binding reduces (by about 10-20%) the body’s ability to absorb the antioxidants. It doesn’t cancel the benefits of tea, but it weakens them somewhat.

Benefits of milk

Highly available complete protein: About 6–7 grams of protein per glass, containing all the essential amino acids. Whey protein is rich in leucine, the amino acid that switches on the muscle-building mechanism.
Especially available calcium: The bioavailability of the calcium in milk is higher than that of most plant sources, in which oxalates and phytates block some of the absorption.
A complete nutritional package: Milk provides protein, calcium, vitamin B12, phosphorus, potassium and riboflavin all at once — a combination that is hard to get from any other single food.
Fortified with vitamin D in many countries, making it a significant source of a vitamin that is hard to get from food.
Workout recovery: The ratio of protein to carbohydrates in milk makes it an effective, inexpensive recovery drink.

Downsides of milk

Lactose intolerance: The most common downside — about 65% of the world’s population develop a decline in lactase production after infancy, and the result is gas, bloating and stomach pain. The solutions: lactose-free milk, hard cheeses, yogurt or kefir.
Milk protein allergy: A completely different condition from lactose intolerance — an immune reaction to casein or whey proteins, common mainly in childhood and potentially severe. Here there is no solution other than complete avoidance.
Saturated fat: Whole milk contains about 4.5 grams of saturated fat per glass. Research on dairy products and heart health is complex and not clear-cut, but people who need to limit saturated fat should factor this in.
Acne: Several observational studies have found an association between milk intake — especially skim milk — and worsening acne, probably through an effect on IGF-1. The findings do not prove causation.
Milk is not essential: You can certainly get calcium and protein from other sources — tahini, almonds, tofu, leafy greens and fortified plant drinks.

Frequently asked questions about milk

Question: Does milk cause phlegm? Answer: Probably not. Although many people feel that way, clinical studies have not found a direct link between milk intake and increased phlegm production. The sensation is often due to milk’s thick texture lingering in the throat (fat coating), which mimics the feeling of phlegm, but it is not real inflammatory mucus.

Question: Does milk leach calcium from the body? Answer: A complicated myth. The claim is that animal protein creates acidity in the blood, and the body breaks down bone (alkaline calcium) to balance it. Modern studies do not broadly support this theory (the acid-ash hypothesis). Protein is just as essential to bone health as calcium, and dairy intake is generally associated with higher bone density, not lower.

Question: Is goat’s milk healthier than cow’s milk? Answer: It has certain advantages. The nutritional composition is similar, but in goat’s milk the fat globules are smaller, which makes it easier to digest. It also contains less lactose and a different type of casein (A2), which may be less allergenic or inflammatory for some people who are sensitive to cow’s milk.

Question: Is low-fat or whole milk better? Answer: It depends on the goal. In the past, low-fat was recommended to reduce calories and cholesterol. Today, studies show that milk fat contributes to satiety, and full-fat dairy intake may actually be associated with a lower risk of obesity. Vitamin D, for example, is absorbed only in the presence of fat, so 0% fat milk is less effective in terms of vitamin absorption.