What Milk should I drink?
You would not have thought milk was so controversial but with so many different milks available, the milk competition is real. Knowing which milk is healthy, which is not healthy, which is nutritious and just what milk is the milk for you is getting harder and probably one of the most common topics for nutritionists.
So here is a factual, non-bias run down of milks - what it consists of and how it may or may not benefit you as well as what to look for in plant based milks. But remember the milk you choose to drink will come down to your own personal preference, individual health goals, nutritional requirements and of course taste!
Cow’s Milk
Naturally higher in calcium than most other milks (although calcium fortified brands are comparable), and typically well absorbed by the body, cows milk is rich in protein, vitamin D and phosphorus. It is also a good balance of protein, fat, carbohydrates and essential nutrients while also helping to protect against tooth decay.
Whole or Full Fat milk is just that – milk with all of its fat or left whole. Obviously higher in saturated fat than it’s lower fat varieties, it is however higher in Vitamins A and E as well as being more filling, therefore may even out the calorie intake. Some consumers also found no need for added sugars in teas, coffee or other milk drinks with whole milk in comparison to low fat. However, just remember the general rule for those with heart disease or diabetes is to avoid or drink in only very small amounts.
Low fat, reduced fat and skim milks have less fat and therefore less calories while still also being high in protein and calcium. While there has been reports of lower fat milks having added sugar this is generally not the case. However it can be more likely that individuals add sugar to this milk type. Also note this type of milk is not suitable for children under 2, as they need the fat content for growth and development.
If you are going for cow’s milk just remember to buy a milk that supports our local dairy farmers!
A2 Milk
A cow’s milk that contains mainly the A2 type protein of beta-casein. While there is no real solid evidence that this is any better for you it can be easier to digest that regular milks for some, especially those with sensitive stomachs or a slight intolerance to lactose or cow’s milks.
Lactose Free
Lactose is the natural occurring sugar found in dairy. It is normally broken down or digested in the body using the enzyme, lactase. People who are lactose intolerant do not produce enough lactase, therefore cannot digest lactose properly. Lactose free milk is processed to break down the lactose before packaging. These milks are still cow’s milk and have the same nutrient profile making them a great choice for those lactose intolerant, but do remember this is different to a cow’s milk allergy and that these are still dairy just without the lactose.
Soy Milk
Traditionally made from a mix of soybeans and water and known for being lactose free, dairy free as well as suitable for vegans and vegetarians. It contains no saturated fat, is cholesterol free and while it is not naturally high in calcium, it is however higher in protein than many other plant based milks. Soy milk has had some controversy about the effect on hormones, and for this reason it has been advised to limit intakes for young children and in particular young girls. But the good news is research has found that this same controversy has been found beneficial to menopausal women as it makes the body think it is circulating oestrogen. If choosing soy as your milk of choice it is important to choose a calcium-fortified brand, preferably also fortified with vitamins A, D and B12.
Almond Milk
The highly popular plant based milk made from raw almonds and water that has a nutty flavour. It is naturally high in vitamin E, low in saturated fat, high in healthy fats and is cholesterol free. It is again important to choose brands that are calcium fortified and it is also important to read the nutrition label carefully as some brands also contain more than a little added sugar.
Coconut Milk
Made from pressed coconut it is a milk suitable for vegetarians, vegans and those with intolerances or allergies. Although there has been a lot of media hype about coconut products and their health benefits, it should be noted that coconut milk is higher in saturated fat than other plant based milks as well as naturally lacking calcium and vitamin D, making it important to choose a coconut milk fortified with these.
Rice Milk
Made from brown rice, this milk is lower in protein and calcium than cow’s milk, although fortified brands are available. While it is cholesterol and saturated fat free, it does lack vitamin A and is considered a high GI food. Due to the lack of protein and calcium, all rice milks are not recommended for children and this does include fortified options.
Oat Milk
Made from oats and water, this milk is high in fibre, folic acid and vitamin E, is cholesterol free and contains low amounts of saturated fat. It is however not gluten free and does lack calcium with only 7mg per 250ml (in comparison cow’s milk is 300mg per 250ml) so calcium fortified brands are a must.
Goat’s Milk
Containing the same amounts of calcium, iron, magnesium, and potassium as cow’s milk but with a different make up of proteins and fats. Goats milk contains higher amounts of phosphorus, zinc, vitamin A, vitamin C and essential fatty acids. But one of the biggest differences is that while it does contain lactose it is less than the amounts in cow’s milk making it easier for some to digest. Some studies have shown goats milk can help reduce cholesterol and support iron deficiency due to its ability to help regenerate haemoglobin. Always choose a variety fortified with vitamin D and always look for pasteurised types.
There are plenty of milks to choose from but whichever milk you do go for there will be plenty of benefits as milk is such a great source of nutrition. Getting your recommended dietary intake will help you be the healthiest you can be, and this means you need 2.5-3 serves of dairy or dairy alternatives a day. Enjoy your milk!