Milk Safety Overview: The Dangers of Raw Milk and the Pros and Cons of Milk Alternatives
Shanthi Appelo, MS, RD
| 4 min read
By: Shanthi Appelö, registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan.
Americans are consuming more dairy than ever, particularly cheese, yogurt and butter, according to the U.S. Department of Agriculture. June is National Dairy Month, a good time to look at the pros and cons of dairy milk, how dairy compares to milk alternatives and the dangers of raw milk.
Pros and cons of dairy milk
There are four common types of dairy milk available:
- Skim milk: 0% fat, 83 calories per cup
- Low-fat milk: 1% fat, 2.5 grams per cup, 103 calories per cup
- Reduced-fat milk: 2% fat, 5 grams per cup, 124 calories per cup
- Whole milk: 3.25% fat, 8 grams per cup, 148 calories per cup
Dairy milk is a good source of 18 of 22 essential nutrients, including:
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Protein
- Vitamin A
- Vitamin B12
- Vitamin D (if fortified)
- Vitamin K2
- Zinc
Calcium and protein are two of milk’s strengths. Dairy milk has about eight grams of protein per cup and nine essential amino acids the body cannot produce, making it a complete protein. Protein is essential for oxygenating red blood cells and building and repairing cells in the muscles, bones and skin.
Dairy milk has about 300 milligrams of calcium per cup depending on the fat percentage of the milk. Calcium is an important part of bone and tooth development, and it prevents bone loss and osteoporosis.
One of the cons of dairy milk, cheese and other dairy products, however, is the saturated fat content. Saturated fat can increase levels of LDL or “bad cholesterol,” which increases risk of heart disease. Whole milk and 2% milk particularly have higher levels of saturated fat with about 4.5 grams and 2.7 grams of saturated fat, respectively, per cup. An individual should not have more than 20 grams of saturated fat per day in a 2,000-calorie diet. Those who have high cholesterol or risk of heart disease should limit their daily intake of saturated fat to no more than 6% of their overall diet.
Dairy milk is also calorie dense and naturally high in sugar at about 12 grams per cup, making it a food to avoid for those limiting their calorie and sugar intakes.
Dairy milk vs. milk alternatives
Nearly 70% of the world’s population has some form of lactose intolerance, according to the National Institutes of Health, taking dairy off the table for many. Lactose is a sugar found in dairy milk and can cause digestive issues such as gas, bloating and diarrhea.
Americans are drinking less milk. Environmental concerns from dairy farming and plant-based diets are among the reasons people turn to milk alternatives. Here is a look at three popular alternatives:
Oat milk
- Typically contains added calcium, Vitamin A and Vitamin D
- Has more fiber and protein than other milk alternatives
- Low environmental impact
- Has more calories and carbohydrates than other alternatives
Soy milk
- Low in saturated fat
- High in protein
- Can be high in calories if sweetened
Almond milk
- Rich in Vitamin E.
- Fewer calories than dairy milk
- Low in protein and fiber
- Poor environmental sustainability
The dangers of drinking raw milk and misconceptions
While drinking raw milk has been a trend on social media, one should never drink unpasteurized milk. Raw milk can contain live viruses such as H5N1 bird flu and bacteria such as E. coli, Listeria and Salmonella. Before Lous Pasteur invented pasteurization in 1864, raw dairy products could have germs that spread diseases such as typhoid fever, tuberculosis and diphtheria.
Pasteurization is a process that heats milk to 161 degrees Fahrenheit for 20 seconds to kill viruses and bacteria that can cause illness. This process keeps the healthy vitamins and minerals in milk products while making them safe to consume. Check labels to make sure all dairy products are pasteurized before consumption.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan. For more health, exercise and recipe tips, visit AHealthierMichigan.org.
Image: Getty Images
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