Whether it’s alright to drink milk with eggs is a common question many people have. There are a few things to consider when deciding if milk and eggs should be consumed together. Looking at the nutritional composition, digestive impacts, and health effects of consuming milk and eggs together can provide insight into whether this combination is fine or should be avoided.
Nutritional Composition of Milk and Eggs
To understand if it’s okay to combine milk and eggs, it’s helpful to look at the nutrients found in each food.
Nutrients in Milk
Milk contains the following key nutrients:
– Protein – Milk contains high-quality proteins like casein and whey. An 8 ounce glass of milk provides 8 grams of protein.
– Calcium – Milk is an excellent source of calcium, providing about 300 mg per 8 ounce serving. Calcium is essential for building strong bones and teeth.
– Vitamin D – Milk is fortified with vitamin D, providing about 120 IU per 8 ounce serving. Vitamin D aids calcium absorption.
– Vitamin A – An 8 ounce serving of milk provides about 500 IU of vitamin A, which supports immune function and eye health.
– Vitamin B12 – Milk is a source of vitamin B12 providing about 50% of the recommended daily amount. B12 is important for red blood cell formation and brain function.
– Potassium – Milk contains 322 mg of potassium per 8 ounces, which helps regulate fluid balance and blood pressure.
– Phosphorus – Milk provides 247 mg of phosphorus per 8 ounces, which works with calcium to build bones and teeth.
Nutrients in Eggs
Here are some of the key nutrients found in eggs:
– Protein – One large egg provides about 6 grams of protein including all nine essential amino acids. The protein in eggs is highly bioavailable.
– Fat – One large egg contains about 5 grams of fat, mostly unsaturated fatty acids.
– Vitamin A – A single egg yolk contains 150 IU of vitamin A.
– Folate – Eggs are a good source of folate, providing 22 mcg per large egg. Folate is a B vitamin that helps prevent birth defects.
– Vitamin B12 – One large egg yolk provides about 0.5 mcg of vitamin B12.
– Iron – A large egg contains about 1 mg of iron, fulfilling about 6% of the recommended daily need. Iron carries oxygen in the blood.
– Choline – Eggs are one of the richest sources of choline, containing 147 mg per large egg. Choline is important for brain and liver health.
Potential Nutritional Benefits of Combining Milk and Eggs
Looking at the nutritional profiles of milk and eggs, there could be some benefits to consuming them together. Here are a few potential nutritional upsides:
– High quality complete protein – Milk provides whey and casein, while eggs provide essential amino acids. Combined they offer high quality, complete protein.
– Bone building nutrients – The calcium and phosphorus in milk complements the vitamin D and iron in eggs to provide key bone building nutrients.
– Vitamin B12 boost – Consuming milk and eggs together can provide a good dose of vitamin B12 for energy and brain health.
– Additional nutrients – Milk provides potassium and eggs provide choline, so together they can help provide a wide range of vitamins and minerals.
Potential Digestive Impacts of Milk and Eggs
In addition to nutritional composition, it’s also important to look at how milk and eggs may impact digestion when consumed together.
Lactose Intolerance
One consideration is lactose intolerance. Many people lack sufficient lactase enzymes to properly digest the lactose found in milk. Consuming milk products can lead to bloating, gas, cramping, and diarrhea in lactose intolerant individuals.
If you are lactose intolerant, drinking a glass of milk with eggs could exacerbate digestive discomfort. Either avoiding milk altogether or taking a lactase enzyme supplement can help prevent problems.
Fat Digestion
Another factor is the fat content of eggs and milk. Whole milk contains about 4-5% fat. Egg yolks are also high in fat.
Consuming high fat foods together can slow digestion. This is especially true if milk and eggs are eaten alongside other fatty foods like sausage, cheese, or potatoes.
Slower fat digestion can potentially lead to an upset stomach, indigestion, bloating, or reflux symptoms in some individuals. Either choosing lower fat options or spacing out high fat foods may help.
Allergies
Milk and egg allergies are also fairly common, especially in children. If you or your child has a diagnosed milk or egg allergy, consuming them together could trigger an allergic reaction.
Symptoms like hives, swelling, vomiting, abdominal pain, diarrhea, coughing, or wheezing may occur after ingesting allergenic foods. Completely avoiding any food allergens is the only way to prevent allergic reactions.
Benefits for Some Groups
However, while milk and eggs may cause GI distress in some people, for others this food combination may have benefits:
– Young children – Milk provides calcium and eggs provide protein to support growth and development. Both are typically well tolerated by healthy kids.
– Athletes – The protein in milk and eggs can help enhance muscle growth and performance. The combo provides both casein and whey protein.
– Pregnant women – Milk and eggs provide protein, vitamins and minerals that support a healthy pregnancy. Unless allergic, most pregnant women can digest them without issue.
So while this combination may cause problems for some groups, for others consuming milk and eggs together can actually have digestive and nutritional benefits.
Potential Health Impacts of Consuming Milk and Eggs
In addition to immediate digestive effects, researchers have also looked at the potential long-term health impacts of consuming milk and eggs.
Heart Health
Some past research raised concerns that combining dairy and eggs could increase cholesterol levels and heart disease risk.
However, most recent studies suggest that eggs and milk can be part of a healthy diet and don’t negatively impact heart health:
– A 2022 meta-analysis of over 200,000 adults found that higher intake of eggs or milk did not increase risk of heart disease or stroke.
– Another 2022 study in the American Journal of Clinical Nutrition showed eggs did not worsen heart health markers in people with type 2 diabetes consuming a carbohydrate restricted diet.
– Multiple recent reviews found no association between moderate egg intake and cardiovascular disease or mortality. Most healthy people can eat up to 1 egg per day without issue.
So according to the latest research, eggs and milk are unlikely to adversely affect heart health when consumed in moderate amounts as part of an overall balanced diet.
Weight Maintenance
There is also some evidence that milk and eggs may support weight maintenance when included as part of a calorie controlled diet:
– A 2014 study in the American Journal of Clinical Nutrition found that consuming eggs for breakfast helped overweight dieters feel more satisfied compared to bagels, resulting in better weight loss over 8 weeks.
– Research suggests milk’s protein content can help regulate appetite hormones and reduce calorie intake throughout the day, which may support weight management.
– Both eggs and milk are nutrient-dense, providing protein, vitamins and minerals with minimal calories compared to less nutrient-rich foods.
So evidence indicates eggs and milk can be sensible choices as part of a healthy weight loss diet. More research is still needed on their long-term effects on weight though.
Cancer Prevention
There has been some concern about potential links between dairy and egg intake with certain cancers:
– Multiple meta-analyses found no association between dairy intake and breast, ovarian or prostate cancer.
– Reviews of large cohort studies showed no relationship between egg consumption and risk of breast, prostate or ovarian cancers.
– Some epidemiological data suggests dairy and eggs may slightly increase gastrointestinal cancer risk. However, results aren’t consistent across studies and more research is needed.
Overall, the majority of research to date indicates eggs and milk do not substantially impact cancer development. As with heart disease, moderate intakes can likely be incorporated as part of an overall healthy diet.
Bone Health
Research clearly supports including milk and eggs to benefit bone health:
– Multiple studies illustrate the benefits of milk for preventing osteoporosis and bone fractures, likely due to its calcium, protein and vitamin D content.
– Consuming eggs doesn’t appear to directly affect bone density. However, their vitamin D, protein, and antioxidants promote bone health.
– Older adults with the highest egg and milk intakes have been found to have greater bone mass density compared to non-consumers.
Thus, combining milk and eggs provides bone-supporting protein, calcium, and vitamin D that can help maintain strong, healthy bones with aging.
Conclusion
Based on a look at the nutritional composition, digestion impacts, and potential health effects, is it okay to drink milk with eggs?
For most healthy people consuming a balanced diet, having milk and eggs together should pose no problem. In fact this combo can provide a nutrient dense meal to start the day.
However, those with lactose intolerance, allergies, or certain digestive sensitivities may experience discomfort or symptoms when mixing milk and eggs. Choosing lower fat options, proper food combining, and medical supervision can help determine appropriate precautions.
Overall, the nutritional benefits seem to outweigh potential negatives for combining milk and eggs for many people. Unless medically advised otherwise, enjoying them together as part of a varied diet can be perfectly fine. Moderation and individual tolerance should always be considered too.
| Pros | Cons |
|---|---|
| Provides complete high quality protein | May trigger lactose intolerance symptoms |
| Contains important vitamins and minerals like calcium, vitamin D, B12 | High fat content could slow digestion |
| Unlikely to negatively impact heart health or cancer risk | Allergies to milk and eggs are common, especially in children |
| Can support healthy bones, growth and development | More research needed on long-term effects on weight |