Short Answer: If you never drink milk, your body will operate as usual granted that you get calcium, Vitamin D, and protein elsewhere. You might feel dramatic differences in your digestion (less bloating), complexion (a reduction in acne) and inflammatory levels throughout the body. Milk is the necessary food of all mammals when young few adult creatures need it and no portion of them demands milk after they are weaned. Our lives may be developed without dependence on milk, cows’ or goats’, for animal growth and health.
For Suspects Who Are ”Lactose Intolerant”
The Issue: You suspect milk makes you feel bloated or gassy, but have not been diagnosed. You wonder if it’s safe, if everyone is quitting these days.
What Happens When You Stop:
At the same time, you eliminate of the fermentation of undigested lactose on your gut lining which occurs when you stop drinking milk. If you’re one of the 80% of human beings on this glorious earth who malabsorbs lactose, around that same time frame (give or take two days) — no more “lactose bloat”.
The Counter-Intuitive Truth:
It might not be the lactose. A lot of people who believe they are lactose intolerant, are actually reacting to the A1 Beta-Casein protein found in most commercial cows milk on some level. This protein can provoke intestinal inflammation as is the case in gluten sensitivity. If you change to plant milk and that makes you feel better, the problem might have been less the sugar (lactose) and more the protein.
Action Plan:
- The 7-Day Elimination Plan: After that first day remove ALL FLUID MILK for one full week. Cheese and yogurt are usually lower in lactose, but leave them off for this test.
- Track the ‘Fog’: Search for non-digestive changes. People often describe the clearing up of a ‘brain fog’ or sinus congestion; these being common “silent” symptoms of dairy sensitivity.
- Reintroduction Test: On day 8, sample a goat milk product (which doesn’t contain the inflammatory A1 protein) If you are sensitive to cow milk but not goat milk, you’re suffering from a protein sensitivity, not lactose intolerance.
For The Skin Health & Acne Conscientious
The Claim: Ditching dairy helps clear up stubborn acne.
What Happens When You Stop:
Your IGF-1 levels are likely to go down. Milk is meant for growing a 65lb calf into a 1,500lb cow; it is saturated with anabolic hormones. In humans, increased IGF-1 amplifies oil (sebum) production and hyper-keratinization (clogged pores).
The Counter-Intuitive Truth:
Whole milk is likely to be better for your skin than skim milk. Stripping fat from milk concentrates the whey proteins and hormones that prompt an insulin spike. If you have fear of drinking skim milk (the so-called healthy version), you might be actually causing more aggressive acne breakouts than if you were to drink full fat milk.
Action Plan:
- The 30-Day Window: Skin cycles run around 28 days. You can only see results if you really, really stop milk for a whole month.
- Check Supplements: If you are off milk and but continue to take the Whey Protein powder after a gym session, you are doing no good at all. Whey is milk’s most insulinogenic component. Try Pea or Rice Protein for 30 days.
- Be on the lookout for “The Purge”: Your skin might look a bit worse in week 1, as all of your pimples come to a head, but significantly clearer by week 3.
If You’re Plant-Based / Vegan Curious
The Situation: You want to stop drinking milk for ethical or health reasons, but you’re worried that doing so will put you at risk of nutrient deficiencies.
What Happens When You Stop:
You literally strip away a “convenience package” of nutrients. Milk offers calcium, fat and protein in one fluid. That means if you’re not strategic about it, the alternative could be brittle nails and fatigue.
The Counter-Intuitive Truth:
Spinach sucks as a calcium source. Spinach does have calcium, but it’s caught up in oxalates which bind to the calcium and prevent absorption. Don’t expect spinach to take the place of milk. In addition, almond milk is as nutritionally rich as expensive water without added fortification. It’s not as protein-dense as cow’s milk.
Action Plan:
- The ‘Shake’ Rule: Fortified calcium (that is, added to plant milks) is thicker than the liquid. It settles at the bottom. “Clope,” if you don’t shake the carton violently before every pour you are drinking expensive water and leaving calcium sludge at the bottom.
- The Protein Swap: Trade in for Soy milk or Pea milk. This is the only other plant milk that–in its natural state–compares in protein to cow’s milk (7-8g per cup). Oat and Almond tend to have 1g or less.
- The Absorbability Hack: Aim for low-oxalate leafy greens to get more of the calcium they contain—Kale, Bok Choy, and Collard Greens. Interestingly the absorption rate of these is better than that from milk (around 50% vs 32%).
For Concerned Parents
The Situation: Your child won’t drink a drop of milk and you’re dreading they will never grow tall or build healthy bones.
What Happens When They Stop:
Nothing awful, if you replace the calories and calcium. Genetics, not milk, are the major factor in determining height.
The Counter-Intuitive Truth:
The “Calcium Paradox.” Countries that drink the most milk (including the US and Scandinavian countries) have some of the highest rates of hip fractures. On the flip side, low milk consumption is common in some parts of Asia and Africa, where fracture rates tend to be lower. Bones require “stress” (movement/play) plus Vitamins D and K2 to harden, not just an influx of calcium from milk.
Action Plan:
- The Sesame Solution: Tahini (sesame paste) is a calcium dynamo. Hummus is perfectly suited for a child.
- The”2-by-2″ Technique: Concentrate on two servings of calcium foods (fortified orange juice, broccoli, tofu, beans) and two separate play times (running/jumping) per day. Jumping can increase bone density better than just drinking milk.
For the Bone Health Worrier (Seniors)
The Dilemma You’re aging and concerned about osteoporosis, but you don’t much care for drinking milk.
What Happens When You Stop:
You lose the easy calcium, but you also eliminate a possible source of systemic acidity.
The Counter-Intuitive Truth:
Calcium will not create bone all on its own. It’s sort of like driving bricks to a building site without workers. Vitamin D3 is the boss, and Vitamin K2 is the employee. Without K2, calcium can deposit in your arteries (the plaque variety) rather than your bones. Milk has the calcium, but not so much K2.
Action Plan:
- Supplement Strategy: If you cut out milk go for a D3 + K2 supplement and then opt for the more traditional options of fatty fish (salmon/tuna) or eggs. This makes sure the calcium you receive from food goes to the skeletial system.
- Bioavailability Nutshell: Canned sardines (with bones) or canned salmon are better than milk for your bones because they contain Calcium and Vitamin D together with Omega-3s, all of which work in favor of bone density & against inflammation.
For Weight Loss and Anti-Inflammatory Diets
The scenario: You are puffy and want to lose weight.
What Happens When You Stop:
You remove a large source of “Insulinotropic” calories.
The Counter-Intuitive Truth:
Dairy is low Glycemic Index (doesn’t spike blood sugar high), but has a huge Insulin Index (spikes insulin high). Insulin is a storage hormone. High levels of circulating insulin mean that it becomes difficult for the body to burn fat. When you cut milk, you are lowering your baseline insulin load, and that can be the key for breaking stubborn fat loss.
Action Plan:
- The Cream-Only Caveat: If you’re a coffee drinker, heavy cream (fat) doesn’t raise insulin nearly as much as skim milk or latte milk (lactose / sugar + whey). If you have to have dairy, high-fat/low-protein dairy is more conducive to weight-loss than low fat.
- The Fermentation Factor: If you reintroduce dairy, stick to fermented (Kefir, Greek Yogurt). The sugars and proteins have been “pre-digested” by the fermentation process, helping to limit the inflammatory response in many people.
Frequently Asked Questions
Q: I think milk is the product that causes my stomach problem; but is it lactose intolerance for sure?
A: Not necessarily. But if bloating typically clears after 2-3 days off milk, you’re probably responding to the A1 Beta-Casein protein in commercial cow’s milk rather than lactose (sugar). If you can eat goat milk products (which naturally do not contain this inflammatory protein) but cannot tolerate cow milk, you may be sensitive to the proteins found in dairy as opposed to lactose intolerant.
Q: Is skim milk better for preventing acne than whole milk?
A: No, skim milk can be more detrimental. Taking out the fat concentrates whey proteins and hormones, which can raise insulin and IGF-1 levels, leading to oil production and clogged pores. For results, you should cut out dairy for at least 30 days until you have renewed skin, and see your complexion clear.
Q: Can I replace the calcium and protein in milk with spinach and almond milk?
A: These are poor substitutes. It contains spinach which interfere with calcium absorption (it’s only about ~5% absorbed) and regular almond milk is low protein. Good alternatives are low-oxalate greens such as Kale and Bok Choy (about 50% absorbability) and Soy or Pea milk smoothies with protein similar to cow’s milk.
Q: If a child does not drink milk will they have stunted growth or weak bones?
A: No, as long as they also get calcium and calories elsewhere. Most of height is genetically determined, and countries with the highest consumption of milk tend to have higher rates of hip fractures (the “Calcium Paradox”). Bone density is primarily built through calcium-rich foods (think tahini or fortified orange juice) and impact exercises (like running and jumping).
Q: If dairy has a low GI (I see your noting skim and whole have same GI), why is it that I lost weight when I stopped drinking milk?
A: The problem with milk isn’t the GI, it’s that its Insulinemic. That means that it spikes insulin — a hormone that promotes fat storage — without necessarily spiking blood sugar. removing milk will lower your baseline insulin requirement, and allow the body to more effectively burn off stored fat.
References
On Lactose Malabsorption Statistics:
- Organism: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
- Topic: Definitions & Facts about Lactose Intolerance.
- Data: Lactose malabsorption affects around 68% of the world’s population.
On Milk and Acne Link:
- Entity: Harvard T.H. Chan School of Public Health (Nurses’ Health Study II).
- Friedenreich CM, et al. “Acne In Adolescents: A Role For Dairy?
- Results: Positive correlation was observed between the consumption of skimmed milk and acne. The report indicates certain bio-active molecules and hormones found in milk are to blame.
On Absorbing Calcium (Greens vs. Milk):
- Entity: American Journal of Clinical Nutrition.
- Theme: Heaney RP, et al. “Calcium bioavailability of tofu as compared with milk in young Chinese women.”
- Results: Calcium bioavailability from low-oxalate veggies (e.g. kale, bok choy) are approx.\~50% versus 32% for milk. The bioavailability of spinach is as low as 5%.
On Milk Drinking and Fractures (The Paradox):
- Source: BMJ (British Medical Journal).
- Topic: Michaelsson K, et al. “Association between milk intake and risk of mortality: a prospective study.” (2014).
- Results High milk intake was associated with higher mortality in women and men, and with higher fracture incidence in women.
