Whether it’s adding milk to coffee, mixing it into a protein shake, or adding it to a bowl of cereal, milk is a staple for many people. Today, grocery store shelves have more milk to choose from than ever before.
But which milk is right for you? Whether you choose traditional or plant-based milk alternatives, there are pros and cons to different types of milk. We’re exploring the different options available – and all the benefits they bring – so you can find the best milk for you.
What Are the Benefits of Milk?
Before we discuss plant-based milk alternatives, let’s first learn about the most original type of milk – cow’s milk. After all, milk is rich in essential vitamins and nutrients that are essential for our overall health. Here’s a quick rundown:
- Vitamin B-6: B-6 is an essential B vitamin that is difficult to obtain naturally in most Western diets. Fortunately, milk, salmon, eggs, and other foods are considered good sources of B-6.
- Vitamin B-12: This beneficial vitamin is found almost exclusively in animal products, and milk is an excellent source of it. One cup of whole milk provides up to 46% of the recommended dietary allowance (RDA) for B-12.
- Calcium: Milk is not only one of the best sources of calcium, but also one of the easiest to absorb because calcium is a large mineral that is not easily broken down in the gut.
- Protein: Milk is considered a complete protein because it contains nine essential amino acids. There are about 8 grams of protein in one cup of whole milk, making it an all-star choice for building and repairing muscle, as well as providing a lot of energy.
- Selenium: One cup of whole milk provides 13% of the daily intake for this mineral – a key factor in maintaining immune system and thyroid function.
- Phosphorus: This essential mineral helps repair and maintain tissues, cells, and bones; One cup of whole milk provides 22% of the body’s daily phosphorus intake.
If you want to control your saturated fat intake, some people choose skim milk, while others prefer to drink high fat milk in moderation. As we have already mentioned, some people do not drink milk at all. Let’s explore why non-dairy milk is growing in popularity and how they compare to dairy products.
Why Are Plant-Based Milk Alternatives so Popular?
Plant-based milk alternatives (PBMAs) are non-dairy products made from plants. This also means milk made from grains, legumes, seeds, and nuts. PBMA has grown in popularity in recent years. According to the U.S. Department of Health and Human Services, in 2010, only one in five U.S. households purchased PBMA; By 2016, that number had risen to one-third.
What Are the Main Reasons Why People Avoid Dairy?
Switching from milk to plant-based alternatives is becoming increasingly popular for many reasons, ranging from ethical issues to personal preference. Here are a few reasons why people might avoid dairy:
- Lactose intolerance: If you find that dairy products make you bloated or gas, then you may be lactose intolerant. This means that your body has difficulty digesting lactose (a type of sugar found in dairy products). Some people also have allergies to dairy products or milk, which can lead to more severe symptoms.
- Ethical issues: Vegans choose not to consume animal products, whether due to concerns about animal welfare or environmental concerns associated with dairy production.
- Health problems: Some people may worry that dairy products can exacerbate different health problems, such as arthritis or acne.
- Taste preference: Some people simply like the taste of dairy-free milk alternatives and try new options to add variety to their diet.
- Calorie content and nutrient content: Plant-based milk alternatives tend to be lower in protein than cow’s milk, but they are also lower in calories. Additionally, some plant-based milks have different benefits, such as soluble fiber in oat milk or healthy unsaturated fats in almond milk.
Read on to learn more about popular milk alternatives and which milk is the healthiest choice for you!
6 Popular Plant-Based Milk Alternatives
When choosing the healthiest plant-based milk for you, it’s important to understand the efficacy of each (literally!). Here’s a quick rundown of the most popular milk alternatives and how they support different health goals.
1. Almond milk
Almond milk is naturally low in calories and carbohydrates, making it one of the healthiest milks for weight loss. But it doesn’t have as much protein as other options, so you want to make sure you’re getting enough protein from other dietary sources. Also note that sweetened almond milk will have added sugar or artificial flavors, so you may want to choose unsweetened almond milk depending on your goals.
In a nutshell:
An unsweetened cup of almond milk contains, on average:
- Calories: 40
- Carbohydrates: 1.4 grams
- Fat: 3 grams
- Protein: 1 gram
Best for: Weight maintenance
2. Coconut milk
Not only does coconut milk have a richer flavor than some other beverages, but it’s also rich in potassium — a mineral that helps regulate blood pressure.
Although coconut contains fat, its fat is in the form of medium-chain saturated fatty acids (MCFAs). Studies have shown that MCFAs are actually beneficial for everything from cholesterol levels to fighting Alzheimer’s disease. An MCFA called lauric acid has been shown to have antibacterial and anti-inflammatory benefits and can even boost your immune system.
In a nutshell:
An unsweetened cup of coconut milk contains, on average:
- Calories: 50
- Carbohydrates: 2 grams
- Fat: 4 grams
- Protein: Almost none
Best for: Boost your immune system
3. Soy milk
Soy milk has long been a milk alternative for one simple reason: it’s a low-calorie option and high in protein. One cup of soy milk contains about 7 grams of protein, which is equivalent to a glass of milk, but only 80 calories, while cow’s milk has 100 to 150 calories per cup, depending on whether you choose 1%, 2%, or whole fat.
Some people are allergic to soy, and in this case, soy milk is not the best choice. But for others, soy milk is an option that pairs perfectly with a variety of flavors, making it perfect with iced coffee or a pre-workout protein shake.
In a nutshell:
An average cup of unsweetened soy milk contains:
- Calories: 80
- Carbohydrates: 4 grams
- Fat: 4 grams
- Protein: 7 grams
Best for: Protein intake
4. Rice milk
Rice milk is the least allergenic of all milk alternatives because it does not contain 14 major food allergens. Although rice milk is low in fat, it is not high in protein, containing less than 1 gram of protein per serving. Some rice milk has added calcium and vitamins, so be sure to compare different brands to see which one provides extra nutrients.
In a nutshell:
An average cup of unsweetened rice milk contains:
- Calories: One hundred and twenty
- Carbohydrates: 22 grams
- Fat: 2 grams
- Protein: Almost none
Best for: People who are sensitive to allergies
5. Oat milk
Oat milk is an excellent source of soluble fiber, which supports gut health, keeps you feeling fuller for longer, and slows digestion. Soluble fiber can also help lower cholesterol and support heart health.
Some brands of oat milk also have similar vitamins and minerals added to traditional cow’s milk. Many people choose oat milk because of its taste and creamy consistency. However, the nutritional content of different brands of oat milk can vary greatly, so you’ll need to check the label.
In a nutshell:
An average cup of unsweetened oat milk contains:
- Calories: 40–120
- Carbohydrates: 515 grams
- Fat: 1-5 grams
- Protein: 0-3 grams
Best for: Increasing soluble fiber
6. Hemp Milk
Hemp milk isn’t as striking as almond milk or oat milk, but it still has a lot of advantages. It has an earthy and nutty flavor and is a delicious choice for cereals or coffee. Hemp milk typically contains less protein and calories than a glass of whole milk, but has about the same fat content.
Since the fats in hemp milk are mostly unsaturated fats (including heart-friendly omega 3 and omega 6), hemp milk is a great option for those looking for heart-healthy benefits. Additionally, hemp milk is rich in the nutrient arginine, which may help prevent heart disease.
In a nutshell:
An unsweetened cup of hemp milk contains, on average:
- Calories: 60
- Carbohydrates: 1.3 grams
- Fat: 5 grams
- Protein: 4 grams
Best for: A heart-healthy diet
Which milk is best for weight loss?
According to a study by the National Institutes of Health, unsweetened almond milk has the lowest calorie content of all alternative milks, making it a great option if you’re trying to lose weight. Almonds are also a rich source of monounsaturated fatty acids (MUFAs), which keep you feeling fuller for longer – which helps you stick to your weight goals more easily.
Which milk has the least amount of fat?
In general, rice milk, oat milk, and almond milk have the lowest fat content. But as we all know, knowing the fat content of different types of milk is a slightly more complicated subject, as all types of fat content are not the same.
The fat content in milk is obviously a range, as skim milk contains no fat, while whole milk contains an average of 8 grams of fat per cup. While milk alternatives also contain fat, for many alternatives, fat is in the form of polyunsaturated fats or medium-chain fatty acids (MCFAs) rather than saturated fats like dairy products.
Polyunsaturated fats may help lower the level of “bad cholesterol” in the blood, which can reduce the risk of heart attack and stroke. MCFAs can also provide cognitive-enhancing benefits that can help prevent Alzheimer’s disease and other health problems.
Which milk has the lowest sugar content?
Reducing sugar intake is a great way to promote overall health. Unsweetened almond milk has the lowest sugar content of any milk on the market, containing less than 2 grams of sugar per cup. If controlling sugar intake is one of your nutritional goals, then sugar-free almond milk is the best option for you.
Which milk has the most calcium?
Sorry, Almond Milk, you’ll have to wait. When it comes to which milk has the highest calcium content, milk comes out on top. Each cup of milk contains about 300 mg of calcium.
But for those who can’t or don’t want to drink dairy, it’s worth noting that some plant-based dairy products, such as soy or rice milk, have added calcium. Be sure to check the label so you can keep your bones strong and healthy.
Potential drawbacks of plant-based milk alternatives
There are many types of plant-based milks, offering plenty of options for those who don’t want to eat dairy – but be sure to do your research. When weighing your options, consider some potential drawbacks.
- Cost: Some PBMAs can be more expensive than conventional milk. Compare which brands are the most nutritious while staying within your budget.
- Added ingredients: Read the ingredient label carefully, as different brands may contain additives that can turn an otherwise harmless substitute into something full of sugar or artificial ingredients.
- Recipes may not be able to substitute the same: double-check before substituting PBMA for milk in recipes; The cooking effect (or taste) may not be the same.
- Potential allergens: While PBMA is not allergic to dairy or cow’s milk, people with nut allergies should avoid almond milk or coconut milk, and some people are also sensitive to soy. If you suddenly add a new ingredient to your diet, your body may react to it, so be mindful of how you feel after ingesting a new type of milk.