Is it healthy to drink malt and milk? Unpacking the nutritional truth

October 24, 2025 •

4 min read

First concocted in the late 19th century as a nutritional supplement, malted milk drinks have long been a popular beverage, but many still wonder: is it healthy to drink malt and milk? This combination offers several nutritional benefits, yet its healthfulness ultimately depends on the amount of added sugar it contains.

Quick Summary

The healthiness of drinking malt and milk depends heavily on preparation and moderation. While providing beneficial nutrients like calcium, protein, and B vitamins, commercial malted milk often contains high levels of added sugar. Smart choices involve reducing sugar, selecting healthier ingredients, and focusing on a balanced dietary approach to maximize benefits while minimizing risks.

Key Points

Moderation is Key: While offering nutrients like calcium and B vitamins, commercial malted milk drinks are often high in added sugar, so moderation is crucial.
Not a Blood Tonic: The idea that drinking malt and milk instantly boosts blood production is a myth, although iron in some fortified products supports blood health over time.
Consider the Source: The healthfulness depends on the malt product; choose low-sugar varieties or pure malt extract to avoid excessive added sugars.
Athletic Recovery Aid: The combination of complex carbohydrates from malt and protein from milk makes it a suitable recovery drink for athletes.
Supports Mood and Digestion: Malt contains hordenine, which can boost mood, and soluble fiber, which benefits gut health and digestion.
Manage Sugar Intake: High intake of added sugars from malted milk can contribute to weight gain and increase risks for chronic diseases like diabetes.

The Core Components: Malt and Milk

To understand whether drinking malt and milk is healthy, it's essential to examine each component separately. Malt is derived from cereal grains—most often barley—that have been sprouted and processed. This malting process breaks down starches into simpler, more digestible sugars like maltose. Milk, on the other hand, is a well-known source of complete protein, calcium, and vitamin D.

The Nutritional Upsides of the Combination

When combined thoughtfully, malt and milk can create a nutrient-dense beverage. The benefits of this mixture are largely derived from the complementary nutritional profiles of its ingredients.

Energy Boost: Malt's complex carbohydrates provide a sustained release of energy, unlike the quick spike from simple sugars. This makes it a popular choice for athletes and individuals needing a quick, lasting energy source.
Rich in Nutrients: Many commercial malt powders are fortified with essential vitamins and minerals. The combination delivers significant amounts of B vitamins (B1, B2, B6, B12), iron, calcium, phosphorus, zinc, and magnesium.
Digestive Health: Malt extract is a rich source of soluble fiber, which can promote digestive health by supporting beneficial gut bacteria. The malting process also reduces the level of antinutrients in the grain, enhancing digestibility.
Mood-Elevating Properties: Malt contains a compound called hordenine, which has been shown to activate a dopamine receptor in the brain, potentially boosting mood and increasing mental focus.
Muscle and Bone Support: The high-quality protein and calcium from milk, paired with minerals like magnesium from malt, support muscle repair and maintenance while promoting strong bones.

The Downsides: The Hidden High-Sugar Problem

The primary drawback to many commercial malted milk products is their high added sugar content. While malt itself provides natural sweetness, many popular malt powders and beverages are loaded with extra sugar to appeal to consumers. This can counteract the health benefits.

Empty Calories and Weight Gain: Excessive consumption of high-sugar malted milk can contribute to weight gain, particularly in the form of belly fat. The added sugars provide empty calories without significant nutritional value.
Blood Sugar Impact: Since maltose is broken down into glucose, high-sugar malted milk can cause blood sugar spikes, especially for individuals with diabetes.
Gluten Concerns: As malt is typically derived from barley, it contains gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity.

Comparison: Commercial vs. Healthy Homemade Malted Milk


Feature	Typical Commercial Malted Milk	Healthier Homemade Alternative
Added Sugar	Often very high, can exceed daily recommendations	None, or minimal addition of natural sweeteners (e.g., honey, stevia)
Nutrient Density	Fortified, but overall nutritional value is diminished by sugar	High; nutrients come directly from whole food ingredients
Saturated Fat	Varies based on the milk used (e.g., full-fat milk)	Easily controlled by choosing skim, reduced-fat, or plant-based milk
Calorie Content	Often higher due to added sugars and fat	Lower calorie count and healthier fat profile
Flavor Control	Fixed, often cloyingly sweet and artificial	Fully customizable to personal taste, allowing for healthier additions

Creating a Healthier Malt and Milk Drink

To enjoy the nutritional advantages without the sugar-related drawbacks, consider preparing your own malted milk at home. You can tailor it to your dietary needs and preferences.

Select Your Base: Opt for skim, reduced-fat, or unsweetened plant-based milk (like almond or oat) to manage calories and fat content.
Control the Sweetness: Instead of a sugar-laden powder, use a small amount of pure malt extract or choose a low-sugar malt powder.
Boost the Flavor Naturally: Enhance the taste with natural ingredients. Add a dash of vanilla extract, a sprinkle of cinnamon, or blend in some fresh fruit like a banana for a thicker, naturally sweeter shake.
Consider Dietary Needs: For those avoiding gluten, use a certified gluten-free malt powder or substitute it with other nutrient-rich grains like oats.

Conclusion

So, is it healthy to drink malt and milk? The answer is nuanced. While the combination provides a solid nutritional base with protein, calcium, and B vitamins, the overall healthiness hinges on the specific product and preparation. Commercial versions are often high in added sugars, which can negate the health benefits and contribute to undesirable health outcomes over time. By choosing low-sugar powders or making your own mix at home, you can enjoy the delicious, mood-boosting, and energy-providing qualities of this classic beverage without the sugar-induced risks. As with any dietary choice, moderation is key.

For more information on the impact of added sugars on diet, refer to the American Journal of Biomedical Science and Research study on malt extract as a substitute for refined sugar.

Frequently Asked Questions

Malted milk can cause weight gain if it contains a high amount of added sugar and calories, but it will be unhealthy weight gain from fat, not muscle. For healthy weight gain, focus on a balanced diet of complex carbs, protein, and healthy fats.

No, this is a common myth. While some fortified malted milk powders contain iron, which is essential for red blood cell production, no food can instantly 'give you blood.' Proper blood production requires a balanced diet over time.

Malt and milk provide a blend of nutrients, including protein, calcium, and vitamin D from milk, and B vitamins, iron, magnesium, and zinc from fortified malt. The combination supports energy, bone health, and metabolism.

Most traditional malt is derived from barley and contains gluten. If you have celiac disease or gluten sensitivity, you should avoid most malted milk products unless they are specifically labeled as gluten-free.

Malt extract contains maltose, which, like other sugars, can be harmful in high amounts. High levels of added sugars in commercial malted milk products are a significant health concern, contributing to weight gain and increasing the risk of diabetes.

Some malted milk products, like Ovaltine, are high in magnesium, which can help promote sleep and reduce stress. However, the effects can vary, and it should not be seen as a cure for sleep disorders.

To make a healthier drink, use unsweetened milk (dairy or plant-based) and a small amount of pure malt extract or a low-sugar malt powder. Enhance the flavor with natural additions like vanilla, cinnamon, or fresh fruit.