Does Milk Help You Gain Weight?
Does Milk Help You Gain Weight?: Milk is a nutritious, frothy white liquid produced by female mammals. One of the most commonly consumed varieties is cow’s milk, which contains carbs, fat, protein, calcium, and other vitamins and minerals. Because of its nutrient profile, you may wonder whether milk can help you gain weight. This article tells you everything you need to know about milk and weight gain.
Nutrition of Different Types of Milk
Cow’s milk comes in several different fat percentages, including skim, 1%, 2%, and whole.
All provide about 12–15 grams of carbs and 8 grams of protein in 1 cup (240 ml). However, the amount of fat and the number of calories vary by type (1Trusted Source, 2Trusted Source).
Here is a list of different varieties of milk and their fat and calorie content per 1 cup (240 ml) (1Trusted Source):
Does Milk Help You Gain Weight? : Milk is naturally high in calcium and is often enriched with vitamin D – two nutrients that are important for bone growth and health. In addition, it contains vitamin A, which promotes optimal eye health and supports your immune system ( 2Trusted Source, 3Trusted Source, 4Trusted Source ).
Does Milk Help You Gain Weight?: The two main proteins in milk are whey and casein. Some studies suggest that these proteins may help lower blood pressure and cholesterol levels — two risk factors for heart disease ( 5Trusted Source ).
In addition, studies indicate that drinking milk after exercise may help build lean muscle mass and improve body composition ( 6Trusted Source, 7Trusted Source ).
Does Milk Help You Gain Weight?: Keep in mind that milk that doesn’t come from cows — including sheep and goat milk, as well as plant-based milk made from nuts and seeds — has different nutritional profiles and may not have the same health effects. Is.
Milk and Weight Gain
Since milk is a good source of calories, protein, and other nutrients, it provides a balanced approach to weight gain.
In particular, it may be helpful for athletes and bodybuilders who may need or want to gain muscle mass, as well as those who are underweight and want to gain weight.
Eating more calories than you burn leads to weight gain. If you want to gain weight, it’s important to get extra calories from high-calorie foods that contain few nutrients, such as sweets and snack foods.
Drinking milk — especially high-fat milk — can provide extra calories in addition to protein and other beneficial nutrients.
All types of cow’s milk contain saturated fat except skim cow’s milk.
While some studies suggest that too much-saturated fat may be harmful to heart health, other research indicates that dairy fat may, in fact, lower cholesterol levels and the risk of heart disease (5Trusted Source). ).
Although high-fat dairy products are rich in cholesterol, consuming cholesterol-rich foods does not cause a substantial increase in blood cholesterol for most people (8Trusted Source).
Still, it’s important to note that for some individuals — known as cholesterol hyper-responders — eating cholesterol-rich foods can lead to a greater increase in cholesterol levels.
Does Milk Help You Gain Weight?: According to research, this increase may not negatively impact heart health, but people with a genetic predisposition to high cholesterol levels may want to consume milk that has a lower fat percentage, such as 1% or 2% ( 9Trusted Source ).
Overall, milk is variegated and can be added to many recipes or enjoyed alone, making it easy and convenient to consume more calories without dramatically altering your diet.