You likely already know your favorite milk based on taste, or perhaps out of habit. But with all the options available, could you be missing one that’s nutritionally superior?
From cow’s milk to goat’s milk and a whole array of plant-based options — sometimes referred to as dairy alternatives, like almond milk, soy milk, oat milk, rice milk, and coconut milk — there are a lot of choices to consider. We sought advice from the experts to help you decode the dairy aisle.
Can Milk Help With Weight Loss?
When it comes to weight loss, the type of milk you choose matters. Denver-based Jordan Hill, RDN, CSSD, who works with Top Nutrition Coaching, says, “I encourage my clients to choose based on their goals and preferences.” This is because different milks offer different benefits. Whether you’re looking to add calcium or protein to your diet, want a lower-calorie beverage, or prefer a plant-based option, there’s a good choice out there for you.
No matter which type you choose, the standard serving size is one 8-ounce glass (equivalent to 240 milliliters), according to Abby Grimm, RDN, a integrative and functional nutrition certified practitioner with FWDfuel Sports Nutrition in Cleveland.
The lowest-calorie milks:
- Unsweetened almond milk is the lowest in calories, with 30 to 40 calories per serving, according to the U.S. Department of Agriculture.
- Unsweetened coconut milk is next, with 45 calories per serving, according to the USDA.
- Some brands of unsweetened oat milk, such as Planet Oat, contain 40 to 45 calories per serving.
The highest-protein milks:
- Ultra-filtered cow’s milk has the most protein, with 11 grams (g) of protein per serving, according to the USDA.
- Soy milk is next, with 9 g of protein per serving, per the USDA.
- Then goat’s milk, with 8.5 g of protein per serving, per the USDA; and cow’s milk, with 8 g of protein per serving, according to the USDA.
The lowest-sugar milks:
- Unsweetened coconut milk, unsweetened soy milk, and unsweetened almond milk have the lowest sugar content, with between 0 and 1 g per serving.
The milks with the most calcium and vitamin D:
The best milks for foaming in your latte or cappuccino:
- Personal preference matters here, but cow’s milk, particularly whole milk, is often considered the best because of its higher fat content, which helps create a creamy foam.
- Plant-based barista blends, used in some coffee shops, often contain added oils and sugars to help them foam better.
Hill emphasizes the importance of balancing nutrition and enjoyment when choosing what to consume on a weight-loss diet. “It’s important [to] consume foods that provide the nutrients you need, and it’s also important [to] enjoy the foods you’re eating,” she says.
Which Diets Include Milk?
- On a heart-healthy diet like DASH, all types of plant-based milks are generally allowed. However, for cow’s milk, it’s best to stick with low-fat or fat-free versions.
- A balanced diet allows all types of milk. For milk to count as a true serving of dairy, you’ll need to choose fortified soy milk or cow’s milk; USDA’s MyPlate specifies low-fat or fat-free.
- For high-protein diets, cow’s milk, goat’s milk, and soy milk are the best choices as they contain the highest protein, with ultra-filtered cow’s milk containing the highest amount.
- The keto diet focuses on minimal carbohydrate intake, so unsweetened almond milk and unsweetened coconut milk are the most suitable options. Choosing unsweetened is key.
- For a low-carb diet, cow’s milk, goat’s milk, unsweetened almond milk, and unsweetened coconut milk are suitable options due to their lower carbohydrate content. Read the labels to adjust portion sizes depending on your carbohydrate goals.
- On the Mediterranean diet, almond milk and soy milk are generally allowed. Cow’s milk and goat’s milk can be consumed in moderation. Rice milk and oat milk are allowed but not traditionally linked to the Mediterranean lifestyle.
- A plant-based diet allows any type of plant-based milk. Milk from animal products is generally avoided.
Which Milk Is Healthiest to Drink?
According to Grimm, organic cow’s milk offers the highest amount of nutrients. “Cow’s milk is rich in essential nutrients such as calcium, vitamin D, B vitamins like B2 (riboflavin) and vitamin B12, phosphorus, potassium, and vitamin A,” she says.
Hill explains that cow’s milk contains two important macronutrients: protein, which supports muscle health; and carbohydrates, which provide energy.
Grimm often recommends A2 milk to her clients because it’s easier on digestion and helps some avoid stomach discomfort — a claim supported by research.
Regarding the nutritional differences in whole, 2 percent, 1 percent, and skim cow’s milk, Hill explains that it is primarily the fat content. “They contain the same amounts of protein, carbohydrates, and micronutrients, but whole milk has 8 grams of fat, 2 percent has 5 grams of fat, 1 percent has 2.5 grams of fat, and skim milk has 0 grams of fat,” says Hill. The calorie content also varies, with whole milk being the most calorie-dense at 146 calories per serving per the USDA, and skim milk being the least with 83 calories per serving, per the USDA.
According to Hill, it’s common for her clients to perceive plant-based milks as the “healthier” choices, but what most don’t realize is how different their nutrition profiles can be. While soy milk offers a similar protein content to cow’s milk, it lacks calcium, unless it’s been fortified. Hill explains that almond and oat milk, on the other hand, have very little protein but typically contain more calcium than cow’s milk.
Grimm adds that plant-based milks also tend to be much lower in nutrients than cow’s milk, which is why they are often fortified with nutrients like calcium, vitamin D, vitamin E, or potassium. This helps to enhance their nutritional value to mimic the benefits seen in cow’s milk. “These fortified nutrients are synthetic versions of the real vitamins or minerals, so there is some research that fortification is not absorbed as well as the nutrients naturally occurring in food,” says Grimm.
And that’s not all that’s being added to plant-based milks. Hill explains that plant-based milks often contain added sugar, which she prefers her clients avoid. The USDA’s Dietary Guidelines for Americans recommends that Americans 2 years and older keep their intake of added sugars to less than 10 percent of their total daily calories. To select a plant-based milk without added sugar, look for the word “unsweetened.”
Despite the differences, Hill believes that plant-based milks still have a place in a healthy diet. “These milk alternatives are great for folks who are lactose intolerant, have a dairy allergy, follow a vegan dietary pattern, or don’t like the taste of cow’s milk.”
Which Is the Healthiest Plant-Based Milk?
“It’s difficult to say which plant-based milk is the healthiest since they can all be incorporated into a balanced and varied diet,” says Hill. She typically recommends a specific plant-based milk depending on the individual’s dietary goals. “If someone is looking for a high-protein plant-based milk, though, I would recommend soy milk,” she says.
If her clients are needing to find the healthiest version of oat milk or almond milk, she guides them toward purchasing one that’s unsweetened.
A study found that soy milk is the closest nutritional match to cow’s milk, which for some may give it the title of healthiest. It’s also the only plant-based milk that the Dietary Guidelines for Americans counts as an official serving of dairy — a goal that the USDA estimates 90 percent of Americans aren’t achieving.
For others, the healthiest version may be the one that fits best in their calorie and macronutrient goals, especially if they’re actively losing weight.
What’s the Best Way to Drink Milk?
There are many ways to include milk in your diet that support weight loss. Grimm finds her clients using milk in numerous ways, including egg bakes, chia seed pudding, protein ice cream, cereal, granola, scrambled eggs, and even soups and stews. Hill adds oatmeal, pancakes, and smoothies to the list, and she also notes that many people simply enjoy a refreshing glass of their favorite milk.
And let’s not forget about its use in coffee, which is a top-logged beverage by Lose It! app members.
Beyond drinking milk, it's essential to familiarize yourself with the details on how to store it properly. Depending on the pasteurization, some milks can be kept at room temperature, while others need to be kept in the fridge. Pasteurization refers to the process of heating milk to a specific temperature to destroy harmful bacteria. Although expiration dates may vary, most fine print encourages you to finish it within seven days of opening.
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