The best milks for your health, Skimmed, semi-skimmed or oat
Go back a few decades and it was only cartons of green, blue or red topped milk that you would find lining fridge doors in Britain. It was a simpler time. Now, even though we’re drinking half as much milk as we were 50 years ago, the variety on offer has grown.
The humble cow’s milk is passed over by one-in-three Britons who favour trendier soya, almond, oat or coconut options, presumably due to the belief that it is better for their health or the planet (with it costing double the price, it’s certainly not for the benefit of their wallet).
Though, with sales in decline and some brands discontinuing their dairy-free milk ranges, the category may have passed its heyday. The spotlight firmly on ultra-processed food – and the realisation that dairy-free milks are often full of oil, flavourings and stabilisers – seems to be shifting the health halo back to the minimally processed cow’s milk. But just how good is it for our health?
The health benefits of cow’s milk
1. It’s full of protein and calcium
Milk is a high-quality source of protein, says nutritionist Rob Hobson. Each 200ml glass contains around 7 grams of protein, contributing to the 45g and 56g that the average woman and man need per day.
Each glass also provides 130 milligrams of calcium (equating to around a third of your daily requirement). The mineral supports healthy bones, teeth and muscles.
2. It’s a great source of B12
A glass of milk contains almost all of our daily vitamin B12 needs (it offers up 1.3 micrograms (μg) and adults need 1.5μg per day). We need enough B12 for the body to make red blood cells, keep the nervous system healthy and release energy from food.
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3. It boosts serotonin
Cow’s milk may protect against anxiety and depression, research suggests. A study, which monitored rates of mental illness among more than 350,000 people in the UK, found that those who drank semi-skimmed cow’s milk were 12 per cent less likely to be depressed and 10 per cent less likely to have anxiety, compared to people who drink plant-based milk.
The reason for these findings could be because cow’s milk is rich in calcium and tryptophan, which help with mood regulation and brain health, Hobson says.
The fatty acids in semi-skimmed milk may protect the brain, which could play a role in reducing the risk of depression and anxiety, Hobson notes. “Plant-based milks like oat milk often lack these nutrients unless fortified, which may partly explain the findings,” he says.
“It’s important to note that this study shows an association rather than proving causation,” Hobson notes. “For those opting for plant-based milks, choosing fortified versions and ensuring a diet rich in calcium, vitamin D and healthy fats from other sources is essential.”
4. It helps lower your bowel cancer risk
Drinking cow’s milk every day may reduce the risk of developing bowel cancer by 17 per cent, research suggests. Scientists found that getting an extra 300mg of calcium per day, equivalent to a large glass of milk, was needed to see the effect.
The protective effect of milk may be down to calcium binding to carcinogenic compounds in the gut, such as bile acids and free fatty acids, reducing their potential to damage the colon lining, Hobson explains.
Calcium can also support healthy cell division and reduce inflammation in the colon, which are both important factors in cancer prevention, he notes.
“Milk also provides other nutrients, like protein, that support overall gut health and cellular repair processes,” Hobson says.
While milk appears to protect against bowel cancer, it’s also essential to eat a fibre-rich diet, limit consumption of processed meat, reduce alcohol intake, exercise and avoid smoking to reduce the risk of cancer, Hobson explains. “Milk can be part of a healthy diet, but its benefits work best alongside these other preventative measures,” he adds.
What are the healthiest types of cow’s milk to buy?
“The choice between skimmed, semi-skimmed and whole milk largely depends on personal taste and health goals,” says Hobson. Some people prefer the creamier texture of whole milk, while others prefer the lighter feel of semi-skimmed or skimmed varieties, he notes.
Whole milk, unsurprisingly, is the most calorific and fattening milk, with 132 calories and 7.4g of fat per 200ml. However, it naturally has slightly higher levels of fat-soluble vitamins like A, though lower-fat milks are usually fortified to add these back in, Hobson explains.
Semi-skimmed milk is the most popular option in the UK, selected by around 80 per cent of people, according to Ian Givens, a professor of food chain nutrition at the University of Reading. It has 100 calories and 3.6g of fat per glass.
Skimmed is the lowest-calorie option (74) and fat (0.6g) option. However, “very little” skimmed milk is actually bought in Britain, Prof Givens says.
Semi-skimmed and skimmed milk may be a better choice if you’re aiming to manage your weight or watch your cholesterol levels, Hobson notes.
Though research shows full-fat dairy can increase levels of “good” high-density lipoprotein (HDL) cholesterol, potentially balancing out the higher saturated fat content, he adds.
What about filtered, branded, organic and local milk?
Filtered cow’s milk, such as Cravendale, offers no significant nutritional advantage over regular milk, though it may keep slightly longer in the fridge (around seven days once opened compared to the usual five days for normal milk), Hobson says.
Whether you fork out on pricer branded milk, rather than choosing a cheaper supermarket carton, won’t have a bearing on your health. “I think this is more of a focus on provenance, taste or production methods,” says Hobson. “The nutritional differences are minimal unless the milk is fortified.”
Organic milk, however, may be worth the extra pennies, according to Hobson. “It often contains higher levels of omega-3 fatty acids and antioxidants like vitamin E, thanks to cows being pasture-fed or eating a natural grass-based diet, which is a key part of organic farming practices,” he explains.
However, Prof Givens says that, while this is true, organic milk does not contain enough extra nutrients compared to standard milk for it to influence our overall health. “The impact that this has on whole diet intake is very small and unlikely to represent a health benefit,” he says.
There has also been an increase in people buying milk from local farms. While this is a great way to support a local farm and the milk may be fresher, “unless it’s organic or grass-fed, it offers similar nutritional content to supermarket milk”, Hobson notes.