Why your kids should drink whole milk

Have you ever stood in the dairy aisle of the supermarket, baffled by the endless milk choices and unsure whether to choose whole, semi-skimmed or skimmed milk? Which one is truly better for your child’s health? For years, parents have been advised to switch their children to lower-fat milks, to reduce their saturated fat intake and help to prevent excess weight gain. But what if that advice was based on outdated science?

Over the past decade, a growing body of research has turned the idea of giving kids lower-fat milk on its head. Studies now show that reducing the fat content in milk doesn’t actually help prevent childhood obesity. In fact, they have found that switching to lower-fat milk had no positive effect on body composition or blood pressure. Even more surprisingly, it didn’t help regulate cholesterol, blood glucose or inflammation either. Whole milk, as it turns out, therefore may not be the dietary bad guy that it was once made out to be.

When I talk about milk, I mean whole milk from cows, goats, sheep or even camels! However, it is cow’s milk that has piqued most people’s interest and features in the majority of research surrounding this topic.

In this blog, as a naturopath with 30 years of experience and the mum of three, I explore the evidence why full-fat dairy might be a better choice for growing children, how these healthy fats support brain development and satiety, and why it’s time to rethink the low-fat narrative which has dominated nutritional advice for FAR too long. Let’s dive into why this creamy, nutrient-dense drink still deserves a central place in your child’s daily diet, even past the age of two years old.

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Whole milk and a healthy weight

One of the most consistent findings across multiple studies over the past decade is that children who drink whole milk tend to have a healthier body weight than those who drink semi-skimmed. That might be a surprise to you, considering a 200ml glass of whole milk contains around 130-136 calories, whilst the same amount of semi-skimmed milk has approximately only 95 calories.

A systematic review and meta-analysis of several studies globally found that kids who drank whole milk had lower body fat levels and were less likely to be overweight or obese. In fact, one study showed that for every 1% increase in milk fat consumed, there was a small but meaningful reduction in the children’s BMI scores. Children who drank whole milk had a 16% lower association with becoming overweight and an 18% lower association with obesity, compared to those who drank reduced-fat dairy.

Feeling full and nourished

One of the key reasons that whole milk may be so beneficial is that it helps children feel fuller for longer. This is likely because the natural fats in whole milk slow down digestion and promote satiety, which can help reduce the urge to snack on less nutritious foods between meals.

The fat in whole milk also plays a crucial role in helping children absorb fat-soluble vitamins such as A, D, E and K, all of which are vital for strong bones, good skin and a healthy immune system. Interestingly, research has shown that children who drink whole milk tend to have higher vitamin D blood levels compared with those who drink semi-skimmed milk.

Long-term metabolic health implications?

There’s often a concern that full-fat dairy might negatively influence a child’s metabolic or heart health in the long term due to the saturated fat content, but the evidence does not support this. The Milky Way Study found no significant differences in cholesterol, blood pressure, blood sugar or markers of inflammation between children who drank whole milk and those who consumed reduced-fat milk.

They are unlikely to have a cholesterol problem either by drinking whole milk, and a large Spanish study found that children who drank whole milk had better cholesterol profiles, including higher levels of HDL (our ‘good’ cholesterol) and lower triglycerides.

Some studies also suggest that whole milk may even be linked to lower levels of chronic inflammation, which is a key factor in long-term metabolic and cardiovascular health as well as mental health outcomes.

What about organic?

Organic milk is produced from cows that have mostly lived outside and been primarily fed on grass (with a minimum of 60% forage) and have stricter rules on antibiotics. Organic farmers are also not allowed to use the feed additive Bovaer, which is thought to help prevent excessive methane emissions from a cow’s digestive tract.

Organic milk also tends to come from grass-fed cows, which means it contains higher levels of omega-3 fatty acids and antioxidants than milk from conventional cows. These healthy fats are particularly beneficial for brain function and regulating inflammation.

Is raw milk safe?

Raw milk is unpasteurised, meaning it has not been heat-treated and therefore carries a higher risk of food poisoning. In the UK, raw milk can only be sold directly from farms to consumers and not via shops or supermarkets. It must be drunk within a week of milking, otherwise it can pose the risk of carrying dangerous bacterial infections such as Salmonella, E. coli, Listeria and Campylobacter which may cause symptoms of food poisoning. At least two kids I know have been hospitalised after drinking contaminated raw milk due to its potentially high bacterial count, so I am very cautious.

Research finds that it is a myth that raw milk is any more nutritious than pasteurised, and it generally contains the same nutrient profile as whole pasteurised milk (except for vitamin B2, which is slightly reduced by pasteurisation).

However, raw milk can be easier on the tummy for some people, as it contains protease enzyme, which aids in the digestion of proteins and lipase enzyme, which helps with the digestion of fats.

Both raw and pasteurised milk can have equal potential to contain mycotoxins (toxins from mould) such as aflatoxin if the cow has been fed grain-based feed, which has been allowed to get damp and therefore become mould-contaminated.

You can read research that suggests that kids growing up on farms are less likely to develop allergies and asthma, which might be linked to consuming raw milk from a young age. However, many other factors could also explain this association, and there is no concrete evidence proving that it is the consumption of raw milk itself that is helping.

So if you choose raw milk, you need to keep your supply super fresh and get to know your farm supplier well, so you can ask all the right questions about what their cows are being fed and more about their overall approach to animal husbandry.

What about plant-based alternatives?

For families choosing dairy-free options, it’s essential to be mindful of the nutritional differences between whole milk and plant-based alternatives, and not assume they are direct substitutes.

With only around 8-9% oat, nut, hemp or coconut in the dairy-free milk alternatives, the majority of the product is water. Soya milk is the closest match in terms of protein and key nutrients, but even then, it’s important to check the label for added sugars. These dairy-free options contain significantly less protein than cow’s milk (often zero protein) and the fat in them tends to come from seed oils such as rapeseed oil or sunflower oil. The maltose naturally found in oat milk also has the potential to dysregulate blood sugars, even if there is no added sugar on the label.

This is important because if one of the benefits of whole milk is slowing down digestion, plant-based milks can do the opposite, with oat milk having a glycaemic index of around 60, compared to cow’s milk with around 30. A higher glycaemic index translates into blood sugar peaks and troughs, especially if accompanied by carby cereals; and getting hungry again sooner.

Some plant-based milks are fortified with calcium, vitamin D, iodine and vitamin B12, which can be helpful. However, cow’s milk contains a much wider range of nutrients as it always contains calcium, phosphorus, potassium, magnesium, zinc, iodine and selenium as well as vitamins A, B1, B2, B3, B5, B6, B12, D and E and essential fatty acids! Think of every glass of the white stuff as a multi-nutrient drink when you use whole milk!

Round up

You have learned in this blog that whole milk is not the dietary evil it was once thought to be. For most children, whole milk may support a healthier weight, better nutrient absorption and improved satiety, without increasing the risk of long-term heart disease or metabolic issues. This sounds like a win-win to me!

Of course, every child is different, and some kids simply can’t have dairy because of allergies and intolerances and working with our clinical team can advise you on how to ensure your dairy-free child gets all the right nutrients. However, for many families, sticking with whole milk could be a simple and nourishing choice and habit that supports their children’s growth and metabolic health in a natural and more balanced way.

If you are trying to navigate which foods to feed yourself and your family to keep you all happy, healthy and well, then don’t miss out on the benefits of 1:1 consultations with our NatureDoc clinical team.

Why your kids should drink whole milk

Get our lovely Healthy Bites newsletter each week!

Whole milk and a healthy weight

Feeling full and nourished

Long-term metabolic health implications?

What about organic?

Is raw milk safe?

What about plant-based alternatives?

Round up

References

Responses

Get our lovely Healthy Bites newsletter each week!

Whole milk and a healthy weight

Feeling full and nourished

Long-term metabolic health implications?

What about organic?

Is raw milk safe?

What about plant-based alternatives?

Round up

References

Related Articles

Responses