Milk is easy available dairy product and right in protein and other elements beneficial for our health. You can make curd from it and get the good bacteria for your gut. Add half spoon turmeric in milk and drink once in a day and you will see the magic of it for your health. One glass of milk provides you 45-gram sugars and. As an online nutritionist I advise you if you are looking for weight loss then avoid all types of dairy products after the afternoon. One cup around 245g milk with 1% fat will provide you 103 calories, 12g carbs, 12g natural sugar, and 2.4g total fat.