Milk does the body good. Many of us, especially if we're a certain age, have been hearing that PSA for years. No one told us though that there were so many different types of milk to choose from.
Oat, almond, soy, and cow’s milk… these are arguably the four most popular types of milk you can buy at most grocery stores. Before I dive into more detail about each, here’s a quick list of other types of milk you can consume:
Rice milk
Coconut milk
Cashew milk
Hemp milk
Pea milk
Now that’s settled, let’s get into a side-by-side comparison of milk’s “main four.” With this guide, you can see the calories, nutritional values, and potential risks associated with these drinks.
Cow’s Milk
I wrote about the pros and cons of cow’s milk in another article for Slim Hacks. The benefits of drinking this type of milk is that it’s full of calcium and protein as well as some essential vitamins and minerals.
On the other hand, cow’s milk has a bad reputation for its saturated fat content, the inhumane treatment of cattle, and the commonality of lactose allergies. For that reason, many people aren’t sure whether it’s safe to consume a lot of milk.
Like anything, you should drink milk in moderation. Steer clear if you do have an intolerance to dairy. If you’re trying to watch your weight, it helps to choose the right type of cow’s milk:
These numbers will vary depending on the brand, but this gives you a good idea of which cow’s milk is the least fatty. The Dietary Guidelines for Americans recommends that you drink low fat or skim milk instead of milk that contains more grams of saturated fats.
Almond Milk
The top benefit of drinking almond milk is that it contains a high amount of calcium. Calcium is important because it builds strong bones and helps our heart, muscle, and nerves to properly function. Too little calcium could put you at risk for osteoporosis.
Almond milk contains vitamins A, E, and D. These vitamins are essential since they support the immune system and essentially make it so our organs and cells can properly do their jobs. They can also fight off inflammation, lower cholesterol levels, and even protect you against heart disease.
Vitamin E is abundant in almond milk. If you struggle with acne or breakouts, then this is good news since this vitamin is associated with clearer, more hydrated skin. It’s also vital for your vision and reproductive system.
People tend to swap out cow’s milk for almond milk if they’re watching their weight. Almond milk is low in calories, carbs, and saturated fats, making it a good alternative to milk if you are trying to lose a few extra pounds.
Be aware that unsweetened almond milk is a healthier choice than almond milk that contains vanilla or any other flavor enhancer. Almond milk is also low in protein, so it’s not the most ideal choice for increasing energy or building muscle.
Soy Milk
Those who can’t tolerate lactose may turn to soy milk as a substitute. As a plant-based dairy, it’s an excellent choice as well for anyone who’s consuming a strictly vegan diet.
Soy milk seems to offer all you could want in a glass of milk. It’s lower in calories and saturated fats, but still has a good amount of protein and calcium. You’ll also get an abundance of essential minerals and vitamins.
Vitamin B6 is a primary nutrient found in soy milk. This vitamin is important for brain development and keeping the immune system functioning at an optimal level. People who struggle with kidney disease are more likely to have a vitamin B6 deficiency, so consuming soy milk may help raise those levels.
One study links drinking soy milk to a reduced blood pressure. Because soybeans have isoflavones, the milk may also help lower your cholesterol.
Just like with almond milk, you should choose the unsweetened version of soy milk whenever possible. Limit the amount of added sugars found inside of the milk for the biggest health boost.
Oat Milk
Oatmeal is typically a healthier breakfast than cereal. However, if you still want cereal in the mornings, then you can get the best of both worlds by using oat milk.
Oat milk is unique since it’s also suitable for those who are avoiding gluten, which according to recent data, is about one-third of all Americans.
Oat milk is an excellent source of vitamins, minerals, calcium, and fiber. It may not have as much protein as soy or cow’s milk, but at 5 grams, it’s no slouch either! You can drink a glass and still strengthen your muscles and boost your energy levels.
Like other types of milk, oat milk may help reduce cholesterol levels and inflammation. It’s also great for your bone health. Stick with unsweetened oat milk to get the most nutrient value.
Which Type of Milk Should I Drink?
Choosing the right type of milk ultimately depends on your goals. Which scenario sounds most like you?
Are You Trying to Gain Muscle?
Cow’s milk may have the highest fat content, but it also has the most protein per cup. It would be a better choice for muscle gain than almond or oat. Soy milk is good as well since it has 7 grams of protein.
Are You Trying to Lose Weight?
You want to drink milk that is lowest in fat and calories. Almond milk is a good choice in this case, but skim milk isn’t a bad option either if you want more protein or calcium.
Are You Lactose Intolerant?
There are lactose-free brands of cow’s milk. However, if you want to avoid it altogether, you can opt for almond, soy, or oat instead.
Are You Trying to Avoid Gluten?
Do not drink soy milk if you want to avoid gluten. Cow’s milk, almond milk, and oat milk are all safe options.
There you have it. You’ve now finished your crash course in all things milk. Hopefully this guide will be helpful as you’re in the dairy aisle at the grocery store trying to make a decision.
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