Hi! I'm Elena, your nutrition expert from Castelló, and today we're going to bring a little order to a topic that always sparks debate: the importance of milk in our diet.
This morning at the office, I heard the usual line that "no mammal drinks milk after weaning." I always reply with a bit of wit: no mammal wears glasses or shoes either, and here we are! It is neither a poison nor the only essential food in the world. Milk is, technically, one more nutritional tool that we can choose to include or not, depending on our tastes and needs.
Is milk really necessary for calcium?
It's true that dairy products have positioned themselves as the main source of calcium in our diet, but they are not the only route.
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Real alternatives: You can get quality calcium from vegetables, nuts, seeds, and whole grains.
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The technical figure: The recommendation is usually around 800 mg of calcium a day. If we only drank milk, 2 or 3 glasses would be enough, but since we eat a varied diet, there's no need to obsess over those amounts of dairy.
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Bone myth: It has not yet been scientifically proven that high dairy consumption on its own prevents bone fractures.
Types of Milk and Plant-Based Alternatives
We often get lost among so many options at the supermarket:
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Whole vs. Skimmed: If your intake is moderate (1-2 glasses a day), the fat difference is irrelevant. The problem is not whole milk, but dairy desserts, ice cream, or Greek yogurts, which do significantly increase fat intake.
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Plant-based drinks: If you don't like milk, don't force yourself to look for a plant-based substitute just out of "necessity." Have them if you like the taste, but remember they are nutritionally different profiles.
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Technical note: For little ones, avoid rice drink because of its natural arsenic content; it's better to choose other varieties.
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Intolerances: Remember that lactose intolerance comes in degrees. Some people can tolerate one glass a day without symptoms, unlike cow's milk protein allergy, which is a serious clinical issue.
Tools for Your Nutritional Health
Whether you drink milk, yogurt, or prefer to get your nutrients from other sources, in Castelló's pantry we have allies to help keep your diet balanced:
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Healthy Sweetening: If you like coffee with milk or plain yogurt but want to avoid sugar, Stevia + Eritrytol 1:1 is my favorite.
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It's the one I choose because it measures out just like sugar but with 0 calories.
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Elena's "Life Tip"
Motherhood and myths: If you're breastfeeding, don't make the mistake of thinking you have to drink liters of milk to "produce more." Breast milk production depends on the sucking stimulus and overall hydration, not on how much cow's milk you drink. Eat a varied diet and trust your body; it knows perfectly well how to nourish your baby.
Are you the kind of person who can't start the day without your glass of milk, or have you switched to plant-based drinks by choice? Tell me your preferences!
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