Britons used to grow up on milk: In 1974 they consumed an average of about 2.8 liters (5 pints) a week, more than double the current consumption of about 1.1 liters (2 pints) a week.
Milk has been a part of the human diet for more than 9,000 years, but in recent decades there has been a shift towards plant-based alternatives made from nuts and grains. This is due both to the rise of vegan diets and the fact that many people have difficulty digesting lactose, the natural sugar in milk.
Currently, in Britain almost one in ten glasses of milk consumed is plant-based – while just a decade ago this ratio was one in a hundred.
Experts warn that the move away from traditional cow's milk is causing many people to miss out on key nutrients. A glass of milk (about 200 ml) contains quality protein for muscle support and calcium for strong bones and teeth.
What's often overlooked is that milk is also rich in other essential vitamins and minerals that help the body in less obvious ways. It's an important source of vitamin B12, which keeps the nervous system healthy and helps produce red blood cells — vital for energy and concentration.
Milk also contains iodine, an important mineral for metabolism and brain function, potassium for muscle function and blood pressure regulation, and phosphorus, which, together with calcium, strengthens bones.
“People today are looking for natural, unprocessed foods, so they should seriously consider switching back to cow's milk,” says registered dietitian Jodie Relf.
UK health guidelines suggest that dairy products should be a regular part of a balanced diet, but always in moderation. Two to three servings of dairy a day, with one serving being a glass of milk (200ml), is considered sufficient for most adults, whether from milk, yoghurt or cheese.
What is the difference between fat-free, semi-skimmed and whole milk?
Whole milk retains its natural fat, which carries fat-soluble vitamins, especially vitamin A, essential for vision, immunity, and skin health. The extra fat helps the body absorb certain nutrients better and increases satiety, meaning a glass of whole milk keeps you fuller for longer.
Whole milk also contains quality protein, calcium and phosphorus for bones, iodine for metabolism and brain function, and vitamin B12 for energy and the nervous system.
"People need to be braver and choose whole milk. It tastes better, doesn't harm overall health, and is more filling," says Jodie Relf.
Nichola Ludlam-Raine, a spokesperson for the British Dietetic Association, says the choice between whole and semi-skimmed milk is up to the individual. Whole milk is higher in calories and saturated fat, which may be beneficial for those who need more energy, while for people managing weight or cardiovascular risk factors, semi-skimmed or fat-free milk is the more suitable choice.
Lactose-free milk
For people with lactose intolerance, experts recommend lactose-free milk, which has almost the same nutritional profile as regular milk, but is more easily digestible.
Goat's milk
Goat's milk has a similar composition to cow's milk, but contains more minerals such as magnesium, potassium, and phosphorus, as well as some additional vitamins. It is easier to digest for some people, but offers no clear nutritional advantage for most people.
Jersey milk and kefir
Jersey cow milk is creamier and richer in protein, calcium, and vitamins A and D. Kefir, a fermented product, is rich in probiotics and aids digestion, immunity, and brain health.
The problem with plant-based “milks”
Dairy-free alternatives often don't offer the same nutritional balance. Cow's milk is an excellent source of protein, calcium, iodine, and vitamin B12, while plant-based alternatives typically contain less protein and are often processed with additives.
Experts emphasize that traditional milk remains a strong and valuable nutritional choice for most people, especially when consumed in moderation and as part of a balanced diet. /GazetaExpress/
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