Is Boiled Milk Really Healthy For You? Read On

Milk, whether dairy or vegan, holds a special place in everyone's life, thanks to its versatility. Beyond just cooking, milk is valued in beauty routines and for its therapeutic benefits.

Milk is often considered a complete food, rich in calcium, protein, carbohydrates, vitamins, minerals, and fat, making it highly beneficial for the body. From aiding in weight management to promoting bone health, milk serves as a true all-rounder.

Since most store-bought milk is pasteurized, it typically doesn’t require further heating. However, in many Indian households, boiling milk before consumption is customary—an iconic scene in movies where a pot of milk boils over captures this tradition. It may seem odd when watching an American mother pour milk straight from the carton, but it simply reflects that pasteurized milk is already treated and safe to drink.

So, does boiling milk make it healthier? Let's dive in.

Is Boiled Milk Healthier?

Boiling raw milk effectively kills harmful bacteria, reducing health risks. Experts note, however, that only raw milk needs boiling to eliminate bacteria, as pasteurized milk has already been heated for safety. While not strictly necessary, boiling pasteurized milk is safe to do.

Repeated boiling has no known harmful effects, but it’s best to consume boiled milk within two days. Raw milk can harbor bacteria like E. coli and salmonella, posing risks to people with weaker immune systems, including pregnant women, children, and older adults.

Boiling Raw Milk

While raw milk has been linked to a reduced risk of childhood asthma, eczema, and allergies, it is more vulnerable to contamination during the milking, transport, or storage processes. Although the risk of illness from raw milk is low, milk-borne infections can have serious consequences, particularly for those with weakened immunity. Hence, boiling raw milk before consumption is recommended.

Boiling Pasteurized Milk

Today, most milk we consume is pasteurized, undergoing heat treatment to extend shelf life. Pasteurization typically heats milk to 71.7°C for 15 seconds, killing pathogens and making it safe to drink. Boiling pasteurized milk doesn’t increase its safety but can have additional health benefits.

Health Benefits of Boiled Milk

# Milk Protein Intolerance: Boiling milk alters some proteins, potentially making it easier to digest for those with protein sensitivities. One study showed that 23 of the 364 proteins in milk were reduced through boiling.

# Lactose Intolerance: Boiling reduces lactose content by converting it into acids and lactulose, a sugar not absorbed by the body. However, it’s important to note that this reduction may not make milk safe for those with severe lactose intolerance.

# Beneficial Fats: Boiled milk has a higher content of short- and medium-chain fatty acids, which can support gut health, aid in weight management, and may reduce the risk of colon cancer.

# Fewer Pathogens: Boiling further reduces pathogen levels in pasteurized milk, decreasing the risk of milk-borne diseases.

Downsides of Boiling Milk

The main downside of boiling milk is the loss of heat-sensitive B vitamins like thiamine, riboflavin, niacin, folic acid, B6, and B1. Milk is a primary source of riboflavin, especially for children, so frequent boiling might reduce its nutritional value. Additionally, boiling can affect milk's taste and color through the Maillard reaction, a process that alters flavor when amino acids interact with sugars.

Does Boiling Affect Milk’s Nutritional Value?

While regular pasteurization has little impact on nutrient levels, ultra-high-temperature (UHT) pasteurization (135-150°C) can reduce the nutritional content of milk. Boiling also slightly reduces protein and fat content.

How to Boil Milk Properly

- Avoid Frequent Heating: Repeated boiling can diminish nutrient content.

- Stir Occasionally: Stirring prevents milk from scorching and maintains consistency.

- Use Low Heat: Boiling at low temperatures minimizes nutrient loss.

- Refrigerate After Boiling: Once boiled, refrigerate milk to keep it fresh.

- Avoid Microwaves: Boiling on a stovetop rather than in a microwave preserves nutrients.

By following these steps, you can enjoy the benefits of milk while retaining its nutritional value. Boiling brings a balance of safety, nourishment, and flavor to this everyday staple.