Milk consumption and weight gain
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Milk Consumption and Weight Gain: Key Findings
Milk Intake and Weight Gain in Children and Adolescents
Research shows that children who drink more than three servings of milk per day tend to gain more weight, as measured by BMI, compared to those who drink less. This weight gain is mainly due to the extra calories from milk, rather than specific nutrients like calcium or dairy fat. Both skim and low-fat milk, as well as total dietary calcium, were linked to small increases in BMI, while dairy fat was not. The most important factor for weight gain was overall energy intake, not just milk consumption alone .
Dairy Consumption and Weight Change in Adults
Large studies in adults have found mixed results. Some research in perimenopausal women suggests that regular consumption of whole milk, sour milk, and cheese is linked to less weight gain, especially in normal-weight women. However, the type of dairy product and the individual's body weight status play a role in these associations . In middle-aged and older women, higher total dairy and high-fat dairy intake were associated with less weight gain and a lower risk of becoming overweight or obese, while low-fat dairy did not show this effect .
Meta-Analyses and Systematic Reviews: Dairy, Weight, and Body Composition
Meta-analyses of randomized controlled trials indicate that high dairy consumption without calorie restriction may slightly increase body weight, but when dairy is included in calorie-restricted diets, it can help reduce body weight, body fat, and waist circumference, while increasing lean mass 67. Reviews of the evidence also suggest a modest negative association between dairy intake and measures of body fat, with some indication that dairy, especially whey protein, may help regulate appetite and support weight loss during energy restriction .
Milk and Dairy Products: Type Matters
The impact of dairy on weight gain appears to depend on the type of product. For example, yogurt and high-fat dairy are more consistently linked to lower risk of overweight or obesity, while the evidence for low-fat dairy and milk is less clear or sometimes even points to slight weight gain 58. Flavored milk, which contains added sugars, can increase overall energy intake and may contribute to weight gain in children, although more research is needed .
Milk Consumption in Special Populations
In infants, early consumption of milk cereal drinks is associated with rapid weight gain, but not necessarily with higher body fat later in childhood . Among adults with moderate to severe obesity, milk consumption is linked to better metabolic profiles and growth hormone status, suggesting potential benefits beyond weight control .
Conclusion
The relationship between milk consumption and weight gain is complex and depends on age, type of dairy product, and overall calorie intake. In children, high milk intake can lead to weight gain mainly due to extra calories. In adults, certain dairy products, especially high-fat dairy and yogurt, may help prevent weight gain, particularly when part of a calorie-controlled diet. Flavored milk and high dairy intake without calorie restriction can increase energy intake and potentially lead to weight gain. Overall, the effects of milk and dairy on weight are modest and influenced by broader dietary patterns and lifestyle factors 1234+6 MORE.
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