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Did you know that 2 cups of skim milk make up less than 10% of the average adult woman’s daily recommended calories? And that it contains no fat? 

Milk does not cause weight gain

Nutrients in Milk

It is common knowledge that milk is a great source of calcium, but did you know that it also contains  

  • Magnesium
  • Potassium
  • Vitamin A and 
  • Vitamin D 

Is milk healthy? Yes. Is milk bad for you? No. 

These nutrients in milk occur naturally, with the exception of vitamin D, which is added. Vitamin A is naturally found in milk, and restored to skim milk, as this nutrient is skimmed off with the fat. Health Canada lists the above as “nutrients of concern” since many Canadians don’t get enough of them.

Milk vs Mylk

Milk is a great source of protein, and it contains no added sugar

Alternatives? 

Other than soy beverage, alternative beverages have negligible protein content—and most of the commonly used products also contain a high amount of added sugar. 

 In order to make a beverage suitable as a substitute for milk it must be fortified with at least 6 additional vitamins and minerals. Almond, coconut, and all the other plant-based beverages are a source of other nutrients only if the product is fortified. 

What people don’t know is that unless homemade, these alternate beverages tend be quite highly processed which means it’s hard to know how well their added nutrients are absorbed. It’s also interesting to note that 1 cup of almond beverage contains only 3 whole almonds, and most of those nutrient-dense nuts are strained out of the product during processing. You don't get much calcium either, unless the product has been fortified. 

With less than 100 calories in a glass of skim milk, you get protein plus numerous vitamins and minerals—all well absorbed. We’ll raise a cup of milk (or two) to that! 

Have more questions about milk? Click on the links below for more info.

What Diet Should You Follow in 2017? 

What Can I Do If I Don't Like Milk?

Calcium Calculator™ 

Calcium-Rich Foods

Vitamins, Minerals and Other Healthy Stuff 

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  • Good afternoon Marco, Thank you for your comment on our website and your interest in health and nutrition surrounding bone health and calcium intake. While foods vary in their degree of acidity, our bodies nat... more
    Good afternoon Marco, Thank you for your comment on our website and your interest in health and nutrition surrounding bone health and calcium intake. While foods vary in their degree of acidity, our bodies naturally balance any changes in acidity via buffers, such as phosphate. It is important to remember that this balance shifts all the time and our bodies work efficiently to maintain this balance. “Recent findings do not support the assumption that bone is lost to provide the extra calcium found in urine. Neither whole body calcium balance is, nor are bone status indicators, negatively affected by the increased acid load.”(1) “A high-protein diet, including that from animal sources, with adequate calcium and fruits and vegetables is important for bone health and osteoporosis prevention.” Below is a great resource surrounding this issue. 1. Cao, J. J., & Nielsen, F. H. (2010). Acid diet (high-meat protein) effects on calcium metabolism and bone health. Current Opinion in Clinical Nutrition & Metabolic Care, 13(6), 698-702. less
  • It's common knowledge that milk is a source of calcium, but did you know that the animal proteins create acid in your body? Then your metabolism goes to take calcium phosphate (CaPO4) from the bones to neutrali... more
    It's common knowledge that milk is a source of calcium, but did you know that the animal proteins create acid in your body? Then your metabolism goes to take calcium phosphate (CaPO4) from the bones to neutralize the acidic effect of cow's milk. Calcium in the bones is then replaced with the new calcium obtained by milk. This process creates osteoporosis along the years. less
  • Thank you for your comment Ryan. The most recent meta-analysis and systematic review data indicate dairy foods do in fact have a number of health benefits.(1) Strong evidence links the regular consumption of... more
    Thank you for your comment Ryan. The most recent meta-analysis and systematic review data indicate dairy foods do in fact have a number of health benefits.(1) Strong evidence links the regular consumption of dairy foods to a reduction in childhood obesity, adult weight management, benefits for bone health, type 2 diabetes reduction, and no association between all-cause mortality.(1,2) In addition, a high intake of milk and dairy products “does not increase the risk of cardiovascular disease,” and in fact, “has been shown to reduce the risk of hypertension and stroke.”(3) Protective effects in colorectal,(4) bladder, stomach, and breast cancers have also been determined.(1) *Systematic reviews, and more recently meta-analysis, have emerged as key sources for health recommendations, compiling large amounts of data from multiple peer reviewed journals. A meta-analysis is considered one of the highest levels of evidence because of its analytical depth. 1. Thorning, T. K., Raben, A., Tholstrup, T., Soedamah-Muthu, S. S., Givens, I., & Astrup, A. (2016). Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food & nutrition research, 60(1), 32527. 2. Farvid, M. S., Malekshah, A. F., Pourshams, A., Poustchi, H., Sepanlou, S. G., Sharafkhah, M., ... & Dawsey, S. M. (2017). Dairy Food Intake and All-Cause, Cardiovascular Disease, and Cancer Mortality: The Golestan Cohort Study. American journal of epidemiology, 185(8), 697-711. 3. Nordic Council of Ministers (2014). Nordic nutrition recommendations 2012, integrating nutrition and physical activity, 5th edition. Copenhagen, DK: Nordic Council of Ministers. 4. World Cancer Research Fund/American Institute for Cancer Research (2011). Food, nutrition, physical activity, and the prevention of colorectal cancer. London, UK:WCRF International. less
  • Thank you for your comment Sasha. When deciding which plant based milk beverages we wanted to compare to milk for this article, we intentionally chose the versions with added sugar simply because these are the... more
    Thank you for your comment Sasha. When deciding which plant based milk beverages we wanted to compare to milk for this article, we intentionally chose the versions with added sugar simply because these are the alternatives most consumers buy. If we compare the unsweetened version of plant-based beverages to milk, other than fortified soy beverage, the plant-based beverages are much lower in protein, even when fortified with other nutrients. That’s why Health Canada only counts fortified soy beverage as an alternative to milk. Alternative beverages can be delicious and necessary for some individuals, but be aware it's not a substitute for the nutrition provided by milk. less
  • This is a very misleading article. There are many peer reviewed articles out there showing links between higher milk consumption and higher rates of osteoporosis, hip fractures, cancer, and mortality. In fact, ... more
    This is a very misleading article. There are many peer reviewed articles out there showing links between higher milk consumption and higher rates of osteoporosis, hip fractures, cancer, and mortality. In fact, one such study followed 100,000 individuals over a 20 year period and found that women who drank milk had higher rates of death, more heart disease, and significantly more cancer for each glass of milk. Three glasses of milk was associated with nearly twice the risk of death. Bone and hip fractures in milk drinking women were much higher than their non-drinking counterparts as well. Educational video from Dr. Greger https://www.youtube.com/watch?v=rxnBDDqXSjk less
  • I'm sorry, but this is a biased comparison. Please compare the healthiest alternatives of rice, almond, hazelnut milk etc, respectively. If you choose the unsweetened version of all these choices, they are FAR ... more
    I'm sorry, but this is a biased comparison. Please compare the healthiest alternatives of rice, almond, hazelnut milk etc, respectively. If you choose the unsweetened version of all these choices, they are FAR better for you than milk from a cow. Don't skew results in your favour, I'm severely disappointed. less
  • Hi Brian. Thank you for your comment. Skim milk is definitely not a bad choice. In fact, skim, 1%, and 2% are more similar than most people realize. They ALL have 9 grams of high quality protein, and contai... more
    Hi Brian. Thank you for your comment. Skim milk is definitely not a bad choice. In fact, skim, 1%, and 2% are more similar than most people realize. They ALL have 9 grams of high quality protein, and contain essential nutrients like calcium and vitamin D for bone health, vitamin A for eye health, and B vitamins to name a few. What makes each milk slightly different is simply the level of natural dairy fat, skim having none and 2% having a higher amount. In line with Canada's Food Guide, we recommend individuals drink or eat 2-4 servings of dairy products daily, of which skim, 1%, and 2% are definitely appropriate. Other options are yogurt and cheese. less
  • Is skim milk a bad choice of milk vs 1 percent or 2 percent??

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