Milk is considered a complete food with balanced nutrition and is essential for children and teens for the development of their mind and body. However, it is important to consume it in the right quantity every day for overall health and to prevent the risk of chronic diseases as you age. If you drink more than the recommended dose of milk, you should be aware of the health risks that come with its excessive consumption. (Also Read | World Milk Day 2024: Craving milk sweets? Here’s how you can make milk cake at home)
According to the Indian Council of Medical Research (ICMR) report on nutritional requirements and RDAs for Indians, the maximum value of calcium for adults is 600 mg/d – which is about two glasses of milk and 800 mg/dl for children aged 10-18 years. As we grow older, unhealthy amounts of fat in milk can put people at risk of heart disease, cholesterol and similar chronic diseases.
According to the National Library of Medicine, a glass of milk contains 5 grams of saturated fat which is 20% of a person’s daily requirement. Saturated fatty acids are commonly known to contribute to the development of cardiovascular diseases and stroke as it can increase the ratio of LDL to HDL cholesterol. A Swedish study published in the British Medical Journal stated that high milk intake was associated with an increased risk of bone fractures and mortality.
Drinking too much milk may also increase the risk of health problems such as iron deficiency anemia and protein loss from the intestine.
“Milk is a staple of many diets. However, excessive consumption of milk can lead to a number of side effects, primarily due to its high levels of lactose, saturated fat and certain hormones, some of which can affect overall health and well-being. It is important to understand these potential consequences from a clinical perspective and maintain a balanced approach to milk consumption,” says Suhani Seth Agarwal, head of the department of dietetics, Yatharth Superspeciality Hospitals.
Dr Neeti Sharma, Senior Consultant, Nutrition and Dietetics, Marengo Asia Hospitals, Gurugram says, “Milk is often considered a complete food, rich in calcium, vitamin D and essential proteins. While it is an important part of many diets, especially for children and the elderly, consuming milk in excess can lead to several health problems.”
Side effects of drinking too much milk
Seth explains the possible side effects of drinking too much milk:
1. Lactose intolerance: Many people have difficulty digesting lactose, the sugar found in milk, causing symptoms such as bloating, gas, diarrhea and stomach cramps.
2. Weight gainOne cup of whole milk (250 ml) contains about 180 calories. High consumption of milk, especially full-fat milk, can contribute to excess calorie intake, potentially leading to weight gain if those calories are not balanced with physical activity and a healthy diet.
3. Increase in cholesterol level: Whole milk contains saturated fat, which can increase levels of LDL (bad) cholesterol in the blood, increasing the risk of heart disease.
4. Nutrient imbalance: Excessive intake may lead to imbalances or deficiencies in other essential nutrients. For example, excess milk intake may replace other important food sources, resulting in inadequate intake of essential vitamins, minerals, and fiber.
5. Iron deficiency: Excessive milk consumption can interfere with iron absorption, especially in young children, potentially leading to iron deficiency anemia.
6. AcneHormones naturally present in milk, such as insulin-like growth factor 1 (IGF-1) and certain androgens, may contribute to the development or aggravation of acne.
Dr Sharma also adds some more harmful effects of milk to the list:
7. Digestive problems: Excessive milk consumption can lead to digestive problems, especially for those who are lactose intolerant. Lactose intolerance is the inability to digest lactose, the sugar found in milk. This can cause symptoms such as bloating, diarrhea, and abdominal pain. Even without lactose intolerance, excessive milk consumption can sometimes cause digestive problems because of the fluid and fat content.
8. Increased risk of fractures: Paradoxically, while milk is promoted for its bone-strengthening properties due to its calcium content, excessive intake may have the opposite effect. Some studies suggest that higher milk intake may be associated with an increased risk of fractures. This may be due to the fact that higher milk intake may lead to higher urinary calcium excretion, which may affect bone health over time.
9. Heart problems: Full-fat milk contains a significant amount of saturated fat. Consuming too much full-fat milk can increase cholesterol levels and increase the risk of cardiovascular disease. Although low-fat and skim milk options are available, these can also cause problems if consumed in large quantities due to the possibility of added sugar to enhance the taste.
10. Hormonal imbalance: Commercial milk often contains hormones, including estrogen and insulin-like growth factor 1 (IGF-1), which are used in dairy farming to increase milk production. High milk consumption can increase levels of these hormones in the body, potentially leading to hormonal imbalances. These imbalances can have a number of effects, including an increased risk of certain cancers, such as prostate and breast cancer.
11. Kidney stones: Excessive intake of calcium-rich foods, including milk, may increase the risk of developing kidney stones. When the body processes large amounts of calcium, it can lead to the formation of calcium oxalate stones, a common type of kidney stone. Individuals with a history of kidney stones should reduce their milk intake and consult a healthcare provider for personalized dietary advice.
