The sugar in milk, lactose, is not inherently bad for you. Unlike added sugars in processed foods, the naturally occurring sugar in milk is part of a nutrient-rich package and doesn't pose the same health risks.
Understanding the Sugar in Milk
Milk contains naturally occurring sugar called lactose. One cup of milk contains approximately 12 grams of lactose. 1 This sugar provides a slightly sweet taste and is different from added sugars found in processed foods and drinks. Studies show that sugars from natural sources like milk, fruits, and vegetables do not negatively impact health. [2, 3](https://www.johnson.k-state.edu/programs/health-food-safety/newsletter-articles/agents-articles/should-you-avoid-sugars-in-fruit-and-milk-for-weight-loss.html, https://gonnaneedmilk.com/articles/the-sugar-in-dairy-milk-is-nothing-to-fear-heres-why/) The key distinction is between naturally occurring sugars and added sugars.
The Difference Between Natural and Added Sugars
The concern around sugar primarily relates to added sugars—those refined and added to processed foods to enhance sweetness. These added sugars contribute to weight gain, blood sugar spikes, and other health problems when consumed in excess. The naturally occurring sugars in milk, however, are part of a complete food package containing essential nutrients like calcium and protein. 4 Therefore, the sugar in unsweetened milk is not a reason for avoidance. 5
Milk and Health
Milk provides essential nutrients and is generally considered a healthy part of a balanced diet. While lactose intolerance affects some individuals, for those who tolerate it well, the sugar content in milk is not a major health concern.
In Conclusion
Consuming moderate amounts of milk poses no significant health risks related to its natural sugar content. The important distinction is between naturally occurring sugars in whole foods like milk and added sugars in processed foods.
