Five health benefits of whole milk
Forget the outdated nutrition advice that told parents to skip whole milk. A growing body of research is turning that idea on its head, making it time to rethink what 鈥渉ealthy鈥� means for growing kids.
For decades, families have been told low-fat milk is the best choice once children turn 2. However, those recommendations were largely based on data from adults, not children. Today鈥檚 evidence paints a different picture 鈥� one where whole milk supports kids鈥� growth, development and long-term health.
鈥淧arents are often surprised to learn whole milk isn鈥檛 just safe 鈥� it鈥檚 beneficial,鈥� said Jaclyn London, MS, RD, CDN, nutrition consultant and spokesperson for Dairy Farmers of America. 鈥淲hen we look at the latest research, whole milk provides the high-quality protein, healthy fats and essential nutrients kids need during key stages of development 鈥� without increasing risk for obesity or heart disease.鈥�
With 13 essential nutrients and vitamins 鈥� including calcium, vitamin D and protein 鈥� real dairy milk is a simple, nutrient-dense staple. It鈥檚 also an easy addition to family favorites like Breakfast Cookies and Homemade Cream of Tomato Soup.
Here are five research-backed reasons to feel confident about choosing whole milk:
*Whole milk is not associated with higher obesity rates. Multiple large-scale studies from 鈥淭he American Journal of Clinical Nutrition,鈥� the 鈥淚nternational Journal of Obesity鈥� and 鈥淧reventive Medicine Reports鈥� show children who drink whole milk have lower or similar body fat levels compared to those drinking reduced-fat milk.
*Whole milk does not increase risk of heart disease. According to 鈥淎dvances in Nutrition,鈥� whole milk does not increase cardiometabolic risk in kids; in fact, it鈥檚 associated with better vitamin D levels with no adverse effects on cholesterol or glucose.
*It鈥檚 nutrient-dense and supports optimal growth. All types of milk, including whole, provide essential nutrients like calcium, protein and vitamins A and D 鈥� all critical for bone development and healthy growth in children, per 鈥淣utrition Research Reviews.鈥�
*Kids like the taste 鈥� and that matters. Children often prefer the taste of whole milk over low-fat versions, according to the 鈥淛ournal of Dairy Science,鈥� which can lead to more consistent consumption.
*Adults may benefit, too. Among adults, full-fat dairy is associated with greater satiety, improved blood sugar regulation and a reduced risk of metabolic syndrome, according to a study published in 鈥淣utrition & Metabolism,鈥� helping reframe full-fat dairy as part of a balanced diet.
Learn more at DFAMilk.com.
Breakfast Cookies
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 12
Cookie Base:
2 1/2 cups old-fashioned oats
3/4 cup all-purpose flour
1/3 cup firmly packed brown sugar
1 teaspoon baking powder
1/8 teaspoon salt
1/4 cup butter, melted
1/2 cup whole milk
1 egg
1 teaspoon vanilla extract
Heat oven to 350 F. Line cookie sheets with parchment paper; set aside.
In large bowl, stir oats, flour, brown sugar, baking powder and salt. In medium bowl, stir butter, milk, egg and vanilla until well mixed; add to oat mixture. Stir until combined and evenly moistened.
Drop 1/4 cup dough onto prepared cookie sheets. Slightly flatten dough with hand.
Bake 15-17 minutes, or until lightly browned, firm to touch and baked through. Move to wire rack to cool.
Variations: Add maple syrup and crumbled bacon; sliced almonds, dried cherries and almond extract; semisweet chocolate chips and banana pieces; or peanuts and peanut butter.
Homemade Cream of Tomato Soup
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4
2 tablespoons olive oil
1/2 medium white onion, chopped
1 1/2 teaspoons finely chopped garlic
1 can (28 ounces) crushed tomatoes
1 tablespoon parsley flakes
1/4 teaspoon baking soda
1 tablespoon roughly chopped fresh basil leaves
1 tablespoon honey
2-3 cups milk
salt, to taste
pepper, to taste
basil leaves, for garnish (optional)
In 2-quart saucepan over medium-high heat, heat olive oil; add onion and garlic. Cook, stirring occasionally, until tender, 2-3 minutes. Add tomatoes, parsley and baking soda. Cook until mixture comes to boil. Reduce heat to medium-low; cook 10 minutes. Stir in basil and honey.
Stir in milk to reach desired consistency. Cook over medium-high heat until heated through, 2-3 minutes. Add salt and pepper, to taste.
Garnish with basil leaves, if desired.