In a nutshell: Yes. Not only can you have milk on the DASH diet—you need it for optimum nutrition.
To follow the DASH diet to protocol, we should be getting 2 or 3 servings of low-fat dairy products into our daily eating plan. Dairy plays a key role in the DASH way of eating, and influences how effective the diet will be—both long- and short-term.
So, why do we drink milk, anyway?
And why should milk be a part of my DASH diet?
We’re answering these questions today, along with the burning question every DASH dieter wants to know: Can I have full-fat milk instead?
Why Dairy Milk?
Our relationship with cow’s milk can be credited to our ancestors. For some of us, it dates back thousands of years; for others, it’s a relatively new introduced food. In China, for example, some studies show that almost 30% of children and 92% of adults suffer some level of lactose malabsorption.
But in Western Europe, the first humans to live with domesticated cows and goats drank milk. That practice spread to the British Isles, North America and northern Europe, and throughout the areas those regions colonized. Eventually, milk was almost everywhere.
We coagulate it to make cheese. We ferment it to make yogurt. We feed it to babies, pour it on our breakfast, and bake it in a million different dishes.
The Benefits of Milk
1. Milk is a High-Quality Protein Source
One cup of milk provides almost 8 grams of protein—protein which is vital to our growth and development.
Complete proteins—which contain all the essential amino acids our bodies need—are crucial to cellular repair. Milk contains two of these complete proteins—casein and whey protein.
2. Milk Supports Bone Health
We’ve all seen the ads—we know milk gives us calcium. But it’s the combination of calcium, phosphorus, protein, and potassium that delivers everything our bodies need to maintain stronger, healthier bones.
Milk also contains vitamins D, K, and magnesium, to improve absorption of those crucial bone builders, and to help prevent osteoporosis and other bone diseases.
3. Milk Is Full of Nutrients
Including those that most of us are lacking.
As well as the calcium, phosphorus, potassium, magnesium, vitamin D, and vitamin K we’ve already learned about, milk also contains:
Vitamin B12
Vitamin A
Zinc
Thiamine (vitamin B1)
Conjugated linoleic acid
Omega-3 fatty acids
Before we go any further, it’s worth pointing out that not all milk is created equal. We’ll dig into that a little deeper shortly, but first: on with our regularly scheduled programming.
Milk and the DASH Diet
Now that we’ve broken down what milk really brings to the body (spoiler alert: the answer is a lot), what does it bring to the DASH diet, specifically?
On DASH, milk provides the key nutrients your body needs to support healthy blood pressure, improved cardiovascular function, improved triglyceride levels, and lower cholesterol. Milk proteins improve absorption of these key nutrients, too.
In simple terms: Milk supports your DASH diet journey.
Milk and the DASH Diet: Blood Pressure
The DASH diet specifies 8 to 10 serves of fruit and vegetables, and 3 serves of dairy. Its 1997 trial showed that this diet lowers blood pressure more than a standard balanced diet, and more than a diet high in fruit and vegetables but low in dairy products.
Similarly, a 2012 study of the effects of dairy consumption on blood pressure and hypertension showed that dairy intake can improve blood pressure and reduce the risks of hypertension and its related diseases.
Milk and the DASH Diet: Heart Disease
Another study receiving coverage in 2021 also found that participants—even those with a higher BMI and body fat—who consumed more milk had lower levels of bad cholesterol and a significantly lower risk of coronary heart disease.
The results of the study suggested that reduced milk consumption was not necessary to prevent cardiovascular illnesses and disease.
Another study, conducted in 2015, showed that the DASH diet could have a positive effect on reducing the risks of heart disease, when followed correctly. It gauged how closely DASH diet participants adhered to the diet protocol, and conducted follow-up questionnaires for up to 13 years. Those who followed the diet closely were less likely to develop heart failure than those who did not adhere with the protocol.
Milk and the DASH Diet: Not All Milk is Created Equal
The nutritional profile of milk can vary greatly, depending on factors like a cow’s wellbeing, diet, and even the area it has been grazing.
Cows that eat a diet of grass produce milk with a higher omega-3 fatty acid and CLA level than milk from cows that eat a grain-based diet. Cows that graze organic paddocks produce milk with higher vitamin E and beta-carotene.
Milk and the DASH Diet: Low-Fat or Whole Milk?
This is the question on the lips of every DASH diet rogue—or any DASH dieter tempted to go rogue. Many DASH dieters want to know if they can modify their diet and replace low-fat dairy with full-fat dairy.
The answer is: Maybe.
One recent study involved removing fat-free and low-fat dairy from the DASH diet, replacing it with full-fat dairy, and reducing the consumption of sugars—usually from fruit—by 12%. The 2016 study showed that dieters can replace low-fat milk—and low-fat dairy products—with their whole equivalents, and still lower blood pressure at the same rate.
Summary
So, can you have milk on the DASH diet? Definitely—and you should.
Can you have full-fat milk on the DASH diet? Potentially—but do your homework.
Whether you decide to modify your DASH diet journey with whole milk, or to stay true to the protocol with low-fat dairy, these studies we’ve linked to can help you make an informed decision for your health and wellbeing.
