Is it normal to drink milk with sugar? The cultural norm vs. the health impact

November 4, 2025 •

4 min read

According to a 2018 study in the journal Nutrients involving European children, the habit of adding sugar to milk was linked to an increased risk of adiposity. This raises a pertinent question for many: is it normal to drink milk with sugar? The answer involves a complex interplay of cultural tradition and modern health science.

Quick Summary

Culturally, drinking milk with added sugar is a long-standing tradition for many people. However, excessive consumption of added sugar can lead to health risks such as weight gain, heart disease, and fatty liver disease. Opting for unsweetened milk is the healthier choice.

Key Points

Cultural Norm: Adding sugar to milk is a common and traditional practice in many cultures, often stemming from childhood habits.
Added vs. Natural Sugar: The health risks are associated with added refined sugar, not the natural lactose present in plain milk.
Health Risks: Excessive added sugar can contribute to weight gain, increase the risk of heart disease and fatty liver, and cause digestive issues.
Moderation is Key: Occasional consumption is less harmful than a regular, daily habit, especially for those with a sedentary lifestyle.
Healthier Alternatives: Consider natural flavorings like cinnamon, cardamom, or vanilla extract, or use natural sweeteners in moderation instead of refined sugar.
Read Labels: Be mindful of added sugar content, especially in flavored or plant-based milks, by checking the nutrition label.

Cultural Traditions vs. Modern Health Trends

For generations, the practice of adding a spoonful of sugar to a warm glass of milk has been a comforting nightly ritual in many households, particularly in regions like India. This tradition is often tied to taste preference and a desire to make a perceived 'healthy' drink even more palatable, especially for children. However, with increasing awareness of the health risks associated with excessive sugar consumption, many are questioning if this long-held habit is truly benign. The shift in perspective from traditional wisdom to modern nutritional science highlights the importance of understanding the difference between natural milk sugars and processed, added sugars.

The Difference Between Natural and Added Sugars

Milk naturally contains a sugar called lactose, a disaccharide that is broken down by the body into simpler glucose and galactose molecules. This natural sugar is a key energy source and is different from the refined sugar (sucrose) we add from a packet or jar. The presence of protein and fat in milk helps to slow down the digestion of lactose, which prevents the rapid blood sugar spike that can occur with simple added sugars. The primary concern, therefore, is not the naturally occurring lactose but the extra, non-essential calories provided by refined sugar.

Health Risks of Drinking Milk with Added Sugar

Adding refined sugar introduces empty calories without any nutritional benefit, and this can have significant health consequences, particularly when it becomes a daily habit.

Weight Gain

High Calorie Content: Combining the calories in milk with those from added sugar creates a high-energy drink that can lead to a caloric surplus.
Slow Metabolism: Regular consumption can slow down the metabolism, making it easier for the body to store fat.
Fat Deposition: The body converts excess calories from sugar into fat, leading to fat deposition, which is especially detrimental for those trying to manage their weight.

Increased Risk of Heart Disease and Diabetes

Cholesterol Levels: While plain milk may help reduce LDL cholesterol, adding sugar can do the opposite due to its high calorie and fat content.
Arterial Clogging: This can lead to fat deposition in the arteries, increasing the risk of cardiovascular disease.
Insulin Resistance: Excessive sugar intake can overload the liver and trigger a higher insulin response, which may lead to insulin resistance and increase the risk of type 2 diabetes.

Digestive Issues

Aggravated Symptoms: For individuals with lactose intolerance, adding sugar can worsen symptoms like bloating, gas, and discomfort by making the milk even more difficult to digest.
Gut Health: The fermenting action of undigested sugar in the gut can negatively impact digestive health.

Alternatives to Added Sugar

If you prefer a sweeter taste but want to avoid the health risks of refined sugar, several healthier alternatives are available:

Natural Spices: Add a pinch of cinnamon, cardamom, or nutmeg to your milk for a flavorful, low-sugar option.
Natural Sweeteners (in moderation): Consider a small amount of jaggery, date syrup, or honey, which provide some nutritional value compared to refined sugar.
Fruits: Blend milk with fruits like bananas or berries for a naturally sweet and nutrient-rich smoothie.
Unsweetened Alternatives: Choose unsweetened plant-based milks like almond or oat milk, which naturally contain less sugar than their sweetened counterparts.

Plain Milk vs. Milk with Added Sugar


Feature	Plain Dairy Milk	Dairy Milk with 1 Tbsp Added Sugar
Calories (per cup)	~150	~210+
Sugar Source	Natural lactose	Natural lactose + Refined sucrose
Nutritional Value	Protein, calcium, vitamins, minerals	Same nutrients, but diluted by empty calories
Health Impact	Associated with bone health and nutrient intake	Increased risk of weight gain, fatty liver, and heart disease
Best For	Daily consumption for a balanced diet	Occasional treat, if any, for those with high energy needs

Choosing a Healthier Path

Ultimately, the choice to drink milk with sugar comes down to personal health goals and dietary habits. While it may be a normalized cultural practice, modern nutrition science strongly recommends limiting added sugar intake for overall well-being. For those accustomed to the sweeter taste, transitioning to unsweetened milk or using healthier, natural flavorings is a simple but impactful step. Reading food labels to identify and minimize added sugars, as recommended by health authorities, empowers you to make informed decisions for your health.

Conclusion Is it normal to drink milk with sugar? Yes, it is a common practice, but that does not make it a healthy one. The empty calories and health risks associated with adding sugar to an already nutrient-dense beverage like milk suggest that it's a habit best limited or replaced. Enjoying milk in its natural or lightly flavored unsweetened form allows you to reap its nutritional benefits without the negative consequences of excess sugar. By understanding the distinction between natural and added sugars, you can make choices that support long-term wellness.

For more detailed nutritional information and health guidelines on sugar intake, visit the Harvard Health blog on The Sweet Danger of Sugar.

Frequently Asked Questions

Yes, dairy milk contains a natural sugar called lactose, which is a key energy source.

While a small amount is generally not harmful, experts recommend limiting all added sugars. The issue is with regular, excessive consumption rather than a rare indulgence.

Yes, added sugar contributes empty calories. Regular, heavy consumption can lead to a caloric surplus and contribute to weight gain over time.

For some individuals, especially those who are lactose intolerant, the combination of milk and added sugar can cause digestive discomfort like bloating or constipation.

You can use natural flavorings like cinnamon, cardamom, or vanilla extract. Blending milk with fruit or opting for unsweetened plant-based milks are also good options.

The U.S. Department of Agriculture recommends limiting added sugar to less than 10% of your total daily calorie intake. For a 2,000-calorie diet, this is about 50 grams.

No, the sugar in plain milk is natural lactose, whereas added sugar is typically refined sucrose. The lactose is metabolized differently due to the presence of other nutrients like protein and fat.