Dairy has been marketed to generations of Indians as the cornerstone of good nutrition — the source of calcium, protein, and strong bones. The science, however, tells a more complicated story.
Start with lactose intolerance. Globally, around 68% of adults have some degree of lactose malabsorption. In South and East Asia, that number climbs to over 70–80%. What this means practically: a significant majority of Indian adults are consuming a food their bodies aren't well-equipped to process. The result — bloating, gas, discomfort, and inflammation — is often dismissed as normal digestive variation rather than recognised as a dietary signal.
Then there's the calcium myth. Yes, dairy contains calcium. But so do a wide range of plant foods — sesame seeds, leafy greens, tofu made with calcium sulphate, and fortified plant milks. More importantly, the absorption of calcium depends heavily on vitamin D levels, magnesium, and overall diet — not just how much dairy you consume.
Some research also links high dairy consumption — particularly from industrialised sources — to elevated IGF-1 (insulin-like growth factor), which has been associated with increased risk of certain hormone-sensitive cancers. The data isn't conclusive, but it's worth noting.
None of this means dairy is poison. But the idea that it's irreplaceable is a myth carefully maintained by an industry worth billions. Plant-based proteins and calcium sources can meet your nutritional needs just as effectively — often with better digestive outcomes, particularly if you're among the majority of Indians who are lactose-sensitive.
Your body knows. It may be time to start listening.