Dairy Isn’t Scary! Busting Some of the Most Common Dairy Myths
Dairy is a highly nutritious food that’s loaded with vitamins and minerals, such as calcium to help build strong bones and vitamins for energy. It’s also a great source of protein, which can assist with muscle recovery.
Though dairy has a ton of health benefits and is responsible for some of our favorite foods like ice cream, cheese , and yogurt, it can sometimes get a bad rap. This month, we’re showing you that dairy isn’t scary by busting some of the most common dairy myths*.
Myth: Milk has a lot of sugar and can be unhealthy.
Truth: Milk does contain sugar; however, there’s a big difference between the sugar in a glass of milk and added sugar. Milk contains lactose, which is a natural sugar.
Most plain cow’s milk (nonfat, low-fat, reduced-fat, whole and lactose-free) contains 12 grams of that natural sugar in an 8-ounce glass, which provides a natural source of energy (in addition to the 13 essential nutrients, including eight grams of protein!).
Flavored milk does contain some added sugar, but it can be a great option for kids who may not choose plain milk.
Kids who drink flavored milk often drink more milk overall, helping them get important nutrients like calcium, vitamin D, protein and potassium that support growing bodies. Plus, chocolate milk contains carbs, which help kids refuel after exercise, like sports practice.
Myth: Being lactose-intolerant means you can’t have any dairy at all.
Truth: Lactose intolerance is often mistaken for a dairy protein allergy, but it's actually the body’s inability to digest lactose, a naturally occurring sugar.
According to the National Dairy Council, being lactose intolerant doesn’t necessarily mean giving up all dairy.
The amount of lactose varies in dairy foods, and many health experts agree that you should try to consume a small amount of dairy (if tolerable) for its essential nutrients and health benefits.
Foods like yogurt and hard cheeses are lower in lactose and may be more easily digestible. And yes — lactose-free milk IS real dairy, just without the lactose!
Myth: Dairy causes digestive issues.
Truth: Dairy foods do wonders for your gut health! Some dairy foods like yogurt and kefir contain probiotics, which help with digestion, food breakdown and healthy gut balance.
The protein, calcium and potassium in dairy also act as superheroes that help regulate the overall health of your digestive system.
Myth: Organic milk is healthier than conventional milk.
Truth: There are more similarities than differences when it comes to comparing conventional milk and organic milk.
All cows' milk — regular and organic — contains nutrients like calcium, protein, potassium, vitamin B12 and other essential nutrients. So, what’s the difference? The word “organic” describes how the milk is produced.
Organic dairy farms must meet the requirements of the USDA National Organic Program for their milk to be labeled USDA Organic.
One of those requirements is that organic dairy cows have access to pasture throughout the grazing season, with at least 30% of their dry matter intake coming from pasture during that season.
Organic and grass-fed milk have slightly higher levels of omega-3 fatty acids due to the different diets of the cows; however, the increase is not enough to produce a significant nutritional benefit.
Myth: Pasteurization removes key ingredients from milk.
Truth: The word “raw” may make a food sound more natural or healthier, but when it comes to milk, raw doesn’t mean better for you. Raw milk can contain harmful bacteria such as Salmonella, E. coli, Listeria, and more.
During pasteurization, milk is heated to a specific temperature for 15 seconds or less to kill the harmful organisms that can cause the diseases found in raw milk.
According to the U.S. Food and Drug Administration, research has shown there is no difference in nutritional content between pasteurized and raw milk; however, along with the Centers for Disease Control and Prevention, the American Academy of Pediatrics, and the American Veterinary Medical Association, they highly recommend drinking only pasteurized milk.
Myth: Eating dairy causes acne.
Truth: Acne is often a common part of growing up. And while there are many ways to control acne, avoiding dairy is not one of them.
Acne is typically caused by hormones, hygiene, genetics, lifestyle and skincare habits. Research done by the American Academy of Dermatology has shown that there are no specific diets or foods that cause acne.
Dairy-rich foods like milk, cheese and yogurt are a vital part of a healthy eating plan, and some of the key nutrients in dairy food can help support skin health when used as part of a balanced diet.
*Resources provided by Florida Dairy Farmers, U.S. Dairy, and National Dairy Council
As always, please consult your doctor to discuss nutritional options that would work best for you and your family.
For more information on the benefits of dairy and for family-friendly dairy-filled recipes, please visit Florida Dairy Farmers at floridamilk.com.
Did you know that Oct. 12 is National Farmer’s Day?
It’s a day created to honor the farmers and ranchers who work hard to help put food on our table. You can celebrate by visiting a local farmers' market, participating in a u-pick at a local farm, or buying local products from one of the many fall festivals around Tampa Bay!
Fun Fact: The United Nations has declared 2026 the International Year of the Woman Farmer!
*Originally published in the October 2026 issue of Tampa Bay Parenting Magazine in partnership with Florida Dairy Farmers.