What type of milk do you prefer drinking, and why? Share your thoughts in the comments below.
Dairy milk sometimes gets a bad rap, particularly among folks with food sensitivities, allergies, and vegan diets who may have abandoned it for non-dairy sources such as soy and almond milk. However, cow’s milk can be a good source of nutrition for those who want to attain or maintain a healthy weight.
Dairy milk is no dud when it comes to weight management
Here’s why:
Milk is nutrient-dense, which helps those on a restricted diet. It’s a source of three nutrients we typically don’t get enough of in our diets—calcium, vitamin D, and potassium.
Milk helps burn fat. Nutritionist Lara Hassan, quoted in WebMD, discusses research showing that “calcium increases fast oxidation or fat burning, and that results in greater fat loss and weight loss if it’s a reduced-calorie diet.”
It helps you feel full. According to Healthline, the high protein content helps you feel full longer, which may prevent overeating. Protein in cow’s milk can help you lose weight without losing muscle and burn calories more efficiently, even when at rest.
It may help inhibit fat production. Healthline reports that the linoleic acid in milk has been found “to boost weight loss by promoting fat breakdown and inhibiting fat production.”
And if you’re concerned that saturated fat in milk will cause heart disease, you can breathe easier. A study published in The American Journal of Clinical Nutrition found that milk doesn’t increase the risk of cardiovascular disease. Milk has a different form of saturated fat than is found in meat.
If you have lactose intolerance or difficulty digesting lactose, a sugar in cow’s milk, you can choose 1 percent, 2 percent or nonfat versions. Each offers 8 grams of protein per cup. Some brands are ultra-filtered to remove lactose.
Brands you might like:
Stonyfield Organic 1% Low-fat Milk
Organic Valley Fat-Free Skim Milk
Fair Life Lactose-Free Skim Milk
Dairy Milk Alternatives
There are numerous plant-based milks if you’re looking for a non-dairy alternative. So, which non-dairy milk is best? Two standouts are almond and soy milk, which have benefits and nutrients similar to dairy milk, depending on the brand.
Soy milk is made from soybeans and is closer to cow’s milk in nutritional content.
Pros
- Soy contains complete protein, fatty acids, and isoflavones that may have anticancer effects and reduce inflammation in the body.
- Plain soy milk has fewer calories, with no saturated fats or cholesterol. Soy milk has monounsaturated fatty acids (MUFA) and polyunsaturated fats.
- Research has found that it may help improve cholesterol and blood pressure levels.
Cons
- According to the US Food and Drug Administration, most soybeans in the U.S. are genetically modified (to make them more resistant to herbicides and pests)
- There is concern that soybeans might increase breast cancer risk because they mimic estrogen in the body. Still, the American Cancer Society states that other research suggests soy products may reduce cancer risk.
- According to Medical News Today, soy milk also contains antinutrients that reduce the body’s ability to absorb essential nutrients and impair digestion of protein and carbs.
Look for organic, non-GMO soy milk free from pesticides and herbicides.
Brands you might like:
Edensoy Unsweetened Organic Soymilk
Westsoy Organic Unsweetened Original Soymilk
Silk Organic Unsweetened Soymilk
Almond milk is made by soaking almonds in water, blending, and straining away the solids.
Pros:
- Unsweetened versions are low in calories (fewer calories than other plant-based milks).
- It is lower in carbohydrates than cow’s milk, making it suitable for low-carb diets.
- High in MUFA (which can help you stay full longer) and may reduce LDL (bad cholesterol.)
Cons:
- It is lower in protein and other nutrients than dairy milk but is often fortified.
- It’s not suitable for those with tree nut allergies.
Brands you might like:
Califia Farms Organic Unsweetened Almond Milk
Blue Diamond Almond Breeze Unsweetened Original
So Delicious Dairy Free Almond Milk Unsweetened
Other alternatives:
Coconut milk extracted from the white flesh of coconuts helps keep you feeling full and may help increase insulin sensitivity to enhance weight loss. It has lower sodium. According to Healthline, medium-chain triglycerides (MCTs) in coconuts “are linked to heart health benefits, such as higher HDL” (good cholesterol). However, coconut milk has less protein and higher fat than other plant milk and is high in carbs. Note: Choose milk from the carton, not canned, which is used for cooking.
Cashew milk is made by soaking raw cashews in water, blending, and straining to separate the liquid from the solids. According to diabetesdaily.com, it is the lowest in sugar and has fewer calories than other nut-based milks.
Oat milk is made by soaking whole oats. It contains soluble fiber, helps slow digestion, and keeps you full longer. It can also stabilize blood sugar levels and reduce cholesterol levels. It contains a compound called Avns, which may have properties that can fight inflammation, oxidative stress, and allergic response. It has a creamier texture than other alternatives but is high in carbohydrates.
Hemp Milk is made from ground, soaked hemp seeds. It’s high in protein, omega 3, and omega six fatty acids. It may help lower cholesterol levels and assist thyroid hormone function.
What to Look For When Buying Non-Dairy Milk
- Look for unsweetened brands fortified with calcium, vitamin D, and other nutrients.
- The fewer ingredients on the label, the better.
- Check for added ingredients such as sugars and sweeteners.
- Almond and soy milk often contain carrageenan, a thickener used in animal research to promote intestinal inflammation. Although this additive may damage the gut microbiome, many companies have removed it.
What type of milk do you prefer drinking, and why? Share your thoughts in the comments below.
