Is milk unnecessary?

For most Indians, a glass or two of milk is a must for their daily quota of calcium and protein. But it might not be the ideal source for adults

For years together, a majority of us gulped down at least two glasses of milk every day "for strong bones." But as adults, do we really need milk?

According to a study in the British Medical Journal, women who consumed three or more glasses of cow's milk every day had a 60 per cent increased risk for developing a hip fracture and a 16 per cent increased risk for developing any kind of bone fracture. The study followed 61,433 Swedish women aged 39 to 74 for 20 years and 45,339 men for 11 years. Compared to men, these women were far more susceptible to osteoporosis, despite relying on milk for their nutrition requirements.

Other studies have also drawn similar conclusions: a Harvard Nurses' Health Study that followed more than 72,000 women for 18 years found that these women had no increased protection from osteoporosis despite regular milk consumption. Besides, young adults who take more than three servings of milk have also been observed to have more acne problems.

  Loveneet Batra, clinical nutritionist at Fortis Healthcare at Delhi, believes that the problem isn't really with milk, but in the supply chain. "The quality of milk we get isn't up to the mark. Cows are often given growth hormones to aid mass-production," she says, adding, "But farm-fresh milk is quite nourishing for adults and children alike."

Though there are other kinds of milk available in the market, they don't give the same amount of protein as cow's milk does, says Batra. "Milk has 8 grams of protein in a cup; almond milk may only give you one or two. The latter is healthy, too, but it doesn't serve the same purpose."

Soy milk, which is available in different flavours, comes with added sugar. Soy milk also has phytoestrogen that causes hormonal imbalance in men and women. So, while one may perceive it to be a healthy alternative, it's not what it appears to be.

Milk specifically isn't advisable for those who suffer from asthma or wheezing and it is, of course, off the table for those who are lactose intolerant. While most may dismiss signs of lactose intolerance, which could be anything from an upset stomach to nausea, a study conducted at the Sanjay Gandhi Post Graduate Institute of Medical Sciences, Lucknow, concluded that 60 to 70 per cent of Indians are lactose intolerant, and the frequency varies depending on your genetics.

Another study found that individuals who were lactose intolerant and avoided dairy had reduced chances of developing breast, lung and ovarian cancers. Previous studies also point out that the risk of Parkinson's disease doubled in men who drink more than two glasses of cow's milk. But before we throw out the milk carton, it's important to note that such studies have not been conducted in the Indian scenario.

"The studies are conducted abroad where the diet is generally high-protein," says Batra. "But in India, where our diet consists of pulses and vegetables and not just meat, two glasses of milk a day are good enough, provided the milk comes from a reliable source."

Before she became a nutritionist, Mumbai-based Suman Agarwal went off milk for three years. The consequences were unhealthy. "My hair started greying and thinning and I started to develop pain in my bones. It stopped when I resumed dairy intake," says Agarwal, who now recommends milk and dairy products depending on the dietary needs of her clients.

However, when you opt for low-fat milk, you also lose out the nourishment that comes with it, like Vitamin A. "That's why if you are a person who eats at home and has control over your diet, regular milk is advised over low-fat versions," says Batra.

Since milk is slightly acidic in nature, it can lead to inflammation and joint pains in those who suffer from osteoporosis. In such cases doctors advise patients to have alkaline food. Milk with turmeric, for example, keeps the inflammation at bay.

However, if we were to rely solely on milk, we'd need to drink a litre of it, says Batra. A lot of people think you need milk to get calcium, but you can get calcium from other sources as well. Only, milk is just easier to consume than leafy green vegetables or lentils.

It's easy to get your nourishment in an Indian diet: a glass of milk in the morning, curd in the afternoon and paneer in the evening will suffice.

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Calcium-rich alternatives

• Cheese
• Leafy greens like spinach, kale, bok choy
• Yogurt
• Sardines
• Broccoli
• Whole grains
• Oranges

Good to know

• The ability to break down lactose often diminishes as we age.
• Abdominal pains, gas, diarrhoea and bloating are some of the indications if your body isn't breaking down lactose.
• Moderate consumption of dairy helps in remineralising tooth enamel.
• Drinking unpasteurised milk can lead to bacterial illnesses.
• Excessive protein can leech the calcium in the body and make our bones brittle; balance between both is recommended.
• High-protein food includes tuna, chicken, egg, nuts (cashews, almonds, pistachios), quinoa and beans.