ISLAMABAD:( The COW News Digital)-Dairy products have been a part of the human diet for thousands of years and are widely valued for their nutritional benefits. However, many misconceptions about milk and dairy continue to circulate, leaving consumers confused about what is truly healthy. Nutrition experts have addressed five of the most common myths surrounding dairy consumption.
Myth 1: Milk is an essential part of a healthy diet
Milk has long been promoted as a must-have food for strong bones because of its high calcium content. One cup of low-fat milk provides around 300 milligrams of calcium — about a third of an adult’s daily requirement. However, studies, including a 2022 meta-analysis of 20 research papers, have shown no significant difference in fracture risk between those who drink more milk and those who drink less. Alternative sources such as fish with bones, leafy greens, meat, and fortified foods can provide similar nutrients.
Myth 2: Low-fat milk is always healthier
For decades, health authorities recommended low-fat dairy to reduce the risk of heart disease and stroke. But recent studies suggest that the evidence supporting this claim is not as strong as once believed. Some research even indicates that higher dairy fat levels may lower the risk of type 2 diabetes. Experts now say milk choice should depend on personal health goals: low-fat milk may be better for those seeking fewer calories, but whole milk offers nearly the same protein and calcium with a creamier texture.
Myth 3: Plant-based milk is more nutritious
Many people believe soy, almond, or oat milk are superior to cow’s milk. In reality, most plant-based milks lack the same levels of protein, calcium, potassium, and vitamins B and D found in dairy unless they are fortified. Some also contain added sugars or salt. Only soy milk provides complete protein similar to cow’s milk.
Myth 4: People with lactose intolerance must avoid dairy
Lactose intolerance occurs when the body cannot digest lactose, the natural sugar in milk, due to low lactase enzyme levels. While this can cause bloating and stomach issues, many dairy products such as hard cheese, yogurt, butter, and sour cream contain very little lactose and can often be consumed without discomfort.
Nutrition experts emphasize that dairy can be part of a healthy diet but is not indispensable — variety and balance matter most.
