Milk is an excellent source of calcium, so including it in your diet can help you fulfill your daily recommended intake. But drinking too much milk can elevate the levels of calcium in your bloodstream and lead to problems such as high blood pressure and kidney stones. Because milk contains lactose -- a type of sugar -- consuming it will cause your blood glucose levels to rise. Unless you have diabetes, drinking a lot of milk will not raise your blood glucose to harmful levels.
Calcium in Milk
One cup of skim milk contains about 299 mg of calcium. Adults need about 3 cups of milk -- or calcium equivalents -- daily. In general, men and women ages 19 to 50 should consume 1,000 mg of calcium daily. Men ages 50 to 70 should also consume 1,000 mg of calcium per day, while women ages 50 to 70 should increase their intake to 1,200 mg. Men and women over 70 should consume about 1,200 mg of calcium daily.
Maximum Calcium Retention
The recommended daily intake of milk -- 3 cups -- is based on maximum-calcium-retention studies. Your bones cannot absorb more than about 1,000 mg of calcium a day. If you drink more than 3 cups of milk a day, the extra calcium stays in your bloodstream. If you consume more than 6 cups of milk daily -- 2,000 mg of calcium -- you put yourself at risk for a condition called hypercalcemia. Common symptoms of hypercalcemia include nausea, loss of appetite, muscle weakness and bone pain. If untreated, hypercalcemia may lead to peptic ulcers, high blood pressure, kidney stones and depression. If you regularly consume a lot of milk, ask your doctor about your risk of hypercalcemia.
Calories, Weight and Blood Sugar
Milk contains carbohydrates, so consuming just 1 cup will cause your blood glucose levels to increase. But keep in mind that this elevation is temporary and not the same thing as having diabetes, a condition in which your blood glucose levels are too high in general. If you have diabetes, limit milk consumption to no more than one glass per meal. If you drink too much milk, you may take in more calories than you need. Being overweight is a major risk factor for diabetes. If you like to drink a lot of milk, the best choice is nonfat, which contains 83 calories a glass.
Considerations
Milk and all foods that contain sugar or starch will cause your blood glucose levels to rise. The carbohydrates in milk provide your body with energy. Drinking more than you need is not necessarily unhealthy as long as it doesn't prevent you from obtaining other sources of important nutrition. One cup of skim milk contains about 13 g of total carbohydrate. Based on a 2,000-calorie diet, consume about 225 g to 325 g of carbohydrate daily.
References
- Harvard School of Public Health: The Nutrition Source – Calcium and Milk: What’s Best for Your Bones and Health?
- American Diabetes Association: Food and Fitness – Carbohydrates
- USDA National Nutrient Database
- USDA ChooseMyPlate.gov: Food Groups: Dairy – How Much Food from the Dairy Group is Needed Daily?
- National Digestive Diseases Information Clearinghouse; Your Digestive System and How It Works; April 2008
- MayoClinic.com; Nutrition and Healthy Eating – Glycemic Index Diet: Losing Weight with Blood Sugar Control, Nov. 24, 2009
- MedlinePlus: Calcium in Diet
- MayoClinic.com; Type 2 Diabetes – Risk Factors; May 2011
- MayoClinic.com; End the Guesswork With These Nutrition Guidelines; February 2011
- MedlinePlus: Hypercalcemia
