Who Drinks Milk

Everyone in the dairy industry has heard the latest: Sugar is bad for you! It’s a theory that’s spreading rapidly through the general public, and it’s negatively impacting the sale of dairy with misinformation that is steering consumers away from the dairy case. The debate has been particularly strong in the face of plant-based alternative beverages and when it comes to what should or shouldn’t be allowed in school lunchrooms across the nation. It is the responsibility of the dairy industry to not only keep up with fact versus fiction but spread the word on the truth about milk’s nutritional value. MILK DOES CONTAIN NATURAL SUGAR

Today’s consumers want simple ingredients without fillers, chemicals or other additives that no one can pronounce. They also want food that is locally sourced whenever possible. That makes cow’s milk a perfect fit. It has limited ingredients, and a great deal of milk in the U.S. comes to consumers from within 30 to 60 miles of where they live and work.

There’s no disputing that milk does contain some sugar, but it’s naturally derived sugar and certainly not enough to outweigh the other nutritional benefits that come with this beverage staple. That seems to be the message that consumers often miss. According to Hilary Walentuk, MS, RD, LDN, a registered dietitian and nutrition specialist with New England Dairy, white milk contains sugar in the form of naturally occurring lactose, not added sugar. All white milk, whether it be fat-free, low-fat, 2% or whole, has the same amount of natural lactose — about 12 grams per 8-ounce glass. Some lactose-free milks may have less sugar if filtration was used versus using lactase to break down the sugar. (To keep this all in perspective, an 8-ounce glass of milk has the same amount of natural sugar as one small banana.)

Even drinking 100% fruit juice, which also contains naturally derived sugar, often results in a far greater sugar intake than the equivalent glass of milk. Why? There’s simply more sugar in most fruit. Fruit drinks, sports drinks and soda all contain some form of added sugar, often high fructose corn syrup, and typically have no nutritional value. NUTRITIONAL VALUE CAN’T BE BEAT

Many consumers hear about the danger of sugar but forget about the other essential nutrients milk has to offer. All milk, whether white or flavored, provides nine essential nutrients: protein, potassium, calcium, vitamins A, D and B12; riboflavin, niacin and phosphorus, according to Walentuk.

The 2015-2020 Dietary Guidelines for Americans recomIS SUGAR REALLY THE VILLAIN?

mends that healthy eating patterns limit added sugar to less than 10% of calories daily, according to Walentuk. That’s about 12 teaspoons — or 48 grams — of added sugar in a 2,000 calorie diet. According to these guidelines, “There is room for Americans to include limited amounts of added sugar in their eating patterns, including those that improve the palatability of some nutrient-dense foods.” That’s good news because it means that reasonable portions of flavored milk or sweetened yogurt can help children and adults get the essential nutrients from dairy that are important for a lifetime of healthy eating. “Don’t forget that food is more than just nourishment for our bodies. It’s a source of enjoyment in our lives,” said Walentuk. “So, when we refuel with chocolate milk or grab a flavored yogurt for a midday snack, we can enjoy them knowing that it still fits within the guidelines.”

CHILDREN LIKE THEIR CHOCOLATE MILK

The debate about the consumption of chocolate milk rages on, particularly when it comes to school lunches. Some school districts across the country have banned chocolate milk, stating that it exceeds nutritional guidelines for sugar consumption. (In some instances, however, school districts reversed this decision when it became apparent that children weren’t drinking any milk at all.) However, the facts state that kids who drink chocolate milk actually have better quality diets and are just as likely to be at a healthy weight as kids who do not drink chocolate milk, according to Walentuk. Flavored milk contributes only 4% of the sugar children and adolescents consume daily, while, again, providing those nine essential nutrients that other beverages simply don’t have. In addition, children simply like the taste of chocolate milk, which, in the end, means they are drinking milk — and any milk is better than other sugar-filled beverages.

TOO MANY CHOICES CAN CAUSE CONSUMER CONFUSION

The dairy case used to be fairly straight forward, but now it is a crowded place with many options. Aside from milk, the shelves are stocked with plant-based beverages, which are often labeled as “milk,” but are, in fact, derived from things like almonds, oats, coconut, soy and more.

According to Walentuk, plant-based alternatives have no standard nutrient composition, so nutritional value can vary from product-to-product and brand-to-brand. In addition, many of the plant-based beverages have added sugar, even the non-flavored versions, so consumers may be taking in a larger percentage of the recommended daily intake of sugar than they realize. In addition, many plant-based alternatives have more than 10 ingredients, including stabilizers and emulsifiers. The bottom line when it comes to plant-based alternative beverages is that consumers need to become savvy label readers in order to make informed decisions on how a product may impact their health and nutrition.

In the end, sugar is hardly the villain it’s been made out to be, but it is up to the dairy industry to help spread the message through proper labeling, marketing and education, so consumers can base their buying choices on facts not fiction.

For nearly 100 years, New England Dairy has strived to be a catalyst — activating farmers, partners and thought-leaders to create a vibrant dairy community. The organization works in five New England states supporting, improving and celebrating all things dairy – farming, food, nutrition and wellness. New England Dairy does this by sharing the dairy farming story, connecting people to dairy farms, supporting youth wellness in schools and delivering the latest nutrition and sustainability science to health professionals, scientists and media.