What happens if we drink milk with sugar? Unpacking the health impacts

November 3, 2025 •

3 min read

According to the Times of India, adding refined sugar to milk, a practice common in many cultures, can be silently harming your health. The seemingly innocuous combination of milk and sugar can lead to an increase in unnecessary calories and long-term metabolic issues. But what happens if we drink milk with sugar regularly, and is all sugar created equal?

Quick Summary

Adding sugar to milk significantly increases caloric intake and can lead to weight gain, fat deposition, and a slower metabolism. It can also trigger digestive problems, negatively impact blood sugar levels, and raise the risk of developing conditions like fatty liver and heart disease. Health experts recommend avoiding added sugars for better nutrition.

Key Points

Empty Calories: Adding refined sugar to milk provides excess calories without nutritional value, increasing the risk of weight gain.
Metabolic Disruption: The added sugar causes rapid blood sugar spikes, potentially leading to insulin resistance and increasing the risk of type 2 diabetes over time.
Digestive Issues: Sugar can worsen digestive problems like bloating, gas, and acidity, especially in individuals with lactose intolerance.
Fatty Liver Risk: Excessive sugar, particularly fructose, can lead to the buildup of fat in the liver, increasing the risk of fatty liver disease.
Increased Heart Disease Risk: High sugar intake contributes to fat deposition in arteries, counteracting the potential heart health benefits of milk.
Dental Health Concerns: Sugar feeds oral bacteria, which can lead to increased tooth decay and cavities, particularly with regular consumption.
Natural Alternatives Exist: Healthier options like dates, honey, or spices can be used to sweeten milk without the negative side effects of refined sugar.

The Hidden Calories and Weight Gain

Adding refined sugar to milk contributes empty calories, providing no significant nutritional value beyond the milk itself. A single tablespoon of white sugar adds about 60 calories, increasing the total energy of the drink. Regular consumption of these extra calories can lead to weight gain and fat accumulation, potentially slowing metabolism and hindering weight management.

Blood Sugar and Metabolic Health

Plain milk contains lactose, a natural sugar. The protein and fat in milk help regulate lactose absorption, preventing drastic blood sugar spikes. However, adding refined sugar leads to a rapid breakdown of simple sugars, causing a quick rise and subsequent fall in blood sugar. This can be particularly problematic for those with insulin resistance or diabetes. Over time, excessive sugar intake can contribute to insulin resistance. The liver processes fructose from added sugar, and too much can cause fat buildup, increasing the risk of type 2 diabetes and cardiovascular disease.

Digestive Distress and Gut Health

Adding sugar to milk can worsen digestive issues, especially for individuals with lactose intolerance. Undigested sugar can ferment in the gut, causing gas, bloating, and discomfort.

How sugar affects digestion:

Slows Digestion: The combination of milk components and refined sugar can be hard on the stomach, slowing digestion and potentially causing indigestion and constipation.
Increases Acidity: Fermented sugars can increase acidity in some people.
Feeds Bad Bacteria: Refined sugars can disrupt the balance of gut bacteria, leading to further digestive problems.

Long-Term Health Consequences

Regularly drinking milk with added sugar can have significant long-term health effects.

Potential long-term issues include:

Fatty Liver: The added calories and fat can lead to fat accumulation on the liver, potentially causing non-alcoholic fatty liver disease (NAFLD) over time.
Heart Disease: While milk can have some heart benefits, added sugar can counteract this by contributing to fat deposition in arteries, raising heart disease risk.
Increased Inflammation: A high-sugar diet can increase inflammation, which is linked to various chronic diseases and can accelerate skin aging.
Tooth Decay: Sugar is a major factor in dental problems, especially in children, as it promotes the growth of cavity-causing bacteria.

Smarter Sweetening: A Comparison

If you prefer sweetened milk, healthier options exist that avoid the negative effects of refined sugar. Below is a comparison:


Feature	Refined White Sugar	Jaggery/Honey/Maple Syrup	Natural Alternatives	Artificial Sweeteners (e.g., Stevia)
Caloric Content	High	High (in moderation)	Varies (e.g., dates)	Minimal to Zero
Nutritional Value	Empty calories	Some minerals, antioxidants	Fiber, vitamins, minerals	None
Blood Sugar Impact	Rapid spike and crash	Slower release (lower GI)	Stable (fiber blunts spikes)	Minimal impact
Long-Term Effects	Weight gain, metabolic issues	Weight gain if overused	Generally positive	Potential gut health concerns
Flavor Profile	Pure sweetness	Caramel, earthy, distinct	Varies (fruit, spice)	Can have an aftertaste

Alternatives to Refined Sugar

Consider these healthier options instead of refined white sugar:

Dates: Blending dates adds natural sweetness, fiber, and antioxidants.
Honey or Maple Syrup: These offer more nutrients than refined sugar but should be used sparingly due to calories.
Spices: Cinnamon, nutmeg, or cardamom add flavor without sugar.
Unsweetened Cocoa Powder: Provides chocolate flavor without sweetness.
Natural Sugar-Free Sweeteners: Monk fruit or stevia provide sweetness without affecting blood sugar levels.

Conclusion

While a glass of milk with a touch of sugar may be a common habit, the consistent addition of refined sugar can be detrimental to health. The extra calories lead to weight gain and fat accumulation, while blood sugar spikes can negatively impact metabolic health and raise the risk of conditions like type 2 diabetes and heart disease. Fortunately, numerous healthier alternatives exist to sweeten milk without compromising well-being. By being mindful of sugar intake and choosing natural substitutes or plain milk, you can make a simple yet impactful improvement to your diet and overall health.

For more information on the impact of added sugar, consult resources like the National Institutes of Health.

Frequently Asked Questions

Even small, daily amounts of added sugar accumulate over time, adding unnecessary calories that can contribute to weight gain and other health issues, especially if it's a regular habit.

No, the natural sugar (lactose) in milk is different from added sugar. The protein and fat in milk help to regulate its absorption, preventing rapid blood sugar spikes. It is the added, refined sugar that causes the primary health concerns.

Some studies suggest a potential link between high dairy consumption and increased acne, possibly due to hormones and growth factors in milk. The added sugar can also contribute to overall inflammation, potentially exacerbating skin problems.

While warm milk contains tryptophan, an amino acid that can promote relaxation, adding refined sugar can negatively affect sleep quality. A high sugar intake can cause blood sugar fluctuations that may disrupt your sleep cycle.

To sweeten milk without sugar, you can use natural alternatives like dates, a small amount of honey, maple syrup, or zero-calorie sweeteners like stevia. Spices like cinnamon or cardamom also add flavor without calories.

Adding sugar does not remove milk's existing nutrients, like calcium and protein, but it adds empty calories. This increases total energy intake without improving the nutritional quality of the drink, effectively diminishing the health benefits.

Jaggery is often considered a healthier alternative to refined white sugar because it contains some minerals and is less processed. However, it is still a form of concentrated sugar and should be used in moderation to avoid excessive caloric intake.