Is Dairy Really Inflammatory? The Science May Surprise You

Is Dairy Really Inflammatory? The Science May Surprise You 

Let’s talk about something that’s probably in your fridge right now: milk. 

For decades, we were told to drink it for “strong bones.” Then came the wave of plant-based alternatives—almond, oat, soy—leading many to think milk was obsolete or even harmful. One of the biggest claims? That milk is inflammatory. But let’s pause and take a closer look at the science before we write off dairy completely. 

Busting the Inflammation Myth 

You’ve probably heard that milk causes inflammation. But the research says otherwise. 

For the average person without a dairy allergy or intolerance, milk is not pro-inflammatory. In fact, emerging studies show that dairy—especially fermented options like yogurt—can have anti-inflammatory effects. So while it may be trending to avoid dairy, the idea that milk inherently causes inflammation doesn’t hold up under scrutiny. 

More Than Just Calcium 

Milk has long been celebrated for its calcium, but that’s only part of the story. It’s a nutrient-dense powerhouse—providing high-quality protein, essential vitamins, and electrolytes—all in one cup. 

And if hydration is your goal, milk might surprise you. 

Hydration Hero 

We usually reach for water or sports drinks after a workout, but milk deserves a spot on that list. Why? Because it’s packed with electrolytes like potassium, sodium, calcium, and magnesium—the same minerals your body loses when you sweat. 

Even better: chocolate milk is a top-tier post-workout drink. It offers the perfect combo of protein, carbs, and electrolytes to help your body rehydrate and recover. And yes, it tastes good too. 

Blood Sugar Balance in Every Sip 

Milk isn’t just good for your muscles—it’s also helpful for blood sugar regulation. Thanks to its high-quality protein, including A2 beta-casein, milk can improve your body’s insulin response. This makes it especially valuable for those managing or trying to prevent Type 2 diabetes. 

Instead of a sugary beverage that spikes your glucose, milk offers a steadier, more stable release of energy. And even if you’re not monitoring your blood sugar, the added protein and nutrients make it a smart daily choice. 

A Nutritional Heavyweight (In a Small Package) 

Milk is impressively nutrient-dense—meaning you don’t need a lot to get a lot. 

A single cup of milk delivers: 

8g of high-quality protein (far more than most plant-based alternatives) 

Healthy fats (in whole milk) to keep you satisfied 

Compared to plant-based milks—often made with added oils, gums, and water—real dairy provides a meaningful dose of nutrition in every sip. 

But What About Lactose Intolerance? 

Of course, milk isn’t for everyone. If you're lactose intolerant, your body doesn't produce enough lactase—the enzyme needed to digest milk sugar—leading to bloating, gas, or discomfort. 

But here’s the good news: you don’t have to give up dairy entirely. Options like Lactaid (which contains added lactase) or Fairlife (which removes lactose through filtration) make it easier to enjoy real milk without the side effects. 

So... Is It Time to Rethink Milk? 

If you’re not lactose intolerant, the answer might be yes. 

Milk is more than just a breakfast drink—it’s a hydrating, blood sugar-stabilizing, nutrient-rich option that’s been unfairly villainized. Whether you're recovering from a workout, building a more balanced breakfast, or just trying to get more nutrition without extra effort, milk still earns its place. 

Are you ready to give milk a second chance? 

References in order of appearance 

Ulven, S. M., Holven, K. B., Gil, A., & Rangel-Huerta, O. D. (2019, May 1). Milk and dairy product consumption and inflammatory biomarkers: An updated systematic review of randomized clinical trials. PubMed Central. https://pubmed.ncbi.nlm.nih.gov/31089732/