Isabella Bank Institute for Entrepreneurship

There has been much debate on social media about the safety and health benefits of raw milk. As such, it’s important to separate myths from facts to make an informed choice about drinking raw milk.

Najat Yahia directs the nutrition and dietetics program at Central Michigan University. She shared her expertise on whether raw milk is safe and milk in general is good for you.

Q. Is milk considered a nutritious food?

Milk is considered one of the most nutritious foods due to its balanced composition of essential nutrients. Cow’s milk consists of approximately 87% water, 3.5% protein, 3.7% fat and 4.9% carbohydrates, primarily in the form of lactose (milk sugar). It is also an excellent source of vitamins and minerals, particularly calcium and phosphorus, which are essential for maintaining strong bones and teeth.

In addition to its nutrient content, milk provides high-quality protein, containing all the essential amino acids the body needs for growth, repair and overall health. A single cup of whole milk provides about eight grams of protein, 12 grams of carbohydrates (primarily lactose) and eight grams of fat.

These nutritional components, combined with milk’s rich vitamin and mineral content, make it a nourishing dietary staple for many individuals. It supports bone health, a stronger immune system and overall health. Milk/dairy products are part of a well-balanced diet, as reflected in dietary guidelines like My Plate.

Q. Is raw milk safe to drink?

No, raw milk is unsafe because it can contain harmful bacteria such as Salmonella, E. coli, and Listeria. These pathogens can cause serious health problems, especially for vulnerable groups such as elderly people, pregnant women, young children and those with weakened immune systems.

Q. Does pasteurization affect milk’s nutritional quality?

No, pasteurization does not affect milk's nutritional quality. This process involves heating milk to a specific temperature [such as 145°F (63°C) for 30 minutes or 161°F (72°C) for 15 seconds] to effectively kill harmful bacteria while preserving the nutritional quality of milk.

Q. Can raw milk help people with lactose intolerance?

A common misconception is that raw milk can help people with lactose intolerance by providing enzymes or probiotics that break down lactose. However, this is false. Lactose is broken down by lactase, an enzyme produced in the small intestine, into glucose and galactose, and not by probiotics or enzymes in milk. Raw milk does not contain lactase, and there is no scientific evidence to suggest drinking raw milk offers any benefit for individuals with lactose intolerance.

Q. How much milk is needed daily?

The amount of milk a person needs depends on factors such as age, sex, height, weight, physical activity level and whether the person is pregnant or breastfeeding. In general, adults should aim for three cups of milk or dairy products each day. It is recommended to choose fat-free or low-fat dairy products, which can come from milk, yogurt, cheese, lactose-free milk or fortified soy milk and yogurt. Personalized dairy recommendations can be found through the MyPlate Plan.

Conclusion

While milk is an excellent source of essential nutrients, consuming raw milk comes with significant risks and no proven health benefits. Pasteurization ensures milk’s safety without altering its nutritional value, making pasteurized milk the better and safer choice for everyone.

About Najat Yahia