Whole Milk May Boost Health While Plant “Milks” Fall Short.

A 2023 review by Torres‑Gonzalez & Bradley at Mass General Brigham explored how whole‑milk dairy (milk, cheese, yogurt) contributes to better heart and metabolic health. They found that milk isn’t just saturated fat—its unique structure (like milk polar lipids and odd‑chain fatty acids) speeds up cholesterol digestion, lowers inflammation, supports healthy gut bacteria, and shields against metabolic stress. A large 2025 cross‑sectional study of 43,000 adults showed drinking a cup of whole milk daily linked to about 3 lb less weight, lower BMI and slimmer waists.

On the flip side, plant-based milks like almond, oat, and soy are often processed, missing key nutrients, and include additives like carrageenan and seed oils that may harm gut health  . One study even found plant milk drinkers had a 12 % higher likelihood of depression, while those drinking low‑fat and full‑fat dairy showed lower anxiety and depression rates. These drinks lack milk’s natural fats, proteins, minerals, and bioactive compounds crucial for brain, gut, and metabolic health.

Enjoy a daily glass of whole milk as part of a balanced diet—it offers real nutrients with proven health advantages, unlike nutrient-poor plant alternatives.