Choosing the Right Milk for Your Diet: The Breakdown

When walking into a grocery store, you will find approximately 20 different kinds of milk. Besides simple taste preferences, how do you know which one is best suited for your dietary needs? In this article, we will break down the advantages and disadvantages of the various types of milk to help you make the most informed decision.

Advantages and Disadvantages

Cow’s Milk

Cow’s milk is a staple in many households and provides a rich source of essential nutrients. However, its health benefits and drawbacks can vary depending on fat content.

• • High-fat (Whole and 2%):
    • • Disadvantage: Contains higher levels of saturated fat, which contributes to a richer taste and creamier texture
      • Advantage: A good source of vitamins A and D; high in protein and calcium
  • Low-fat (1% and Skim):
    • • Disadvantage: The removal of fat increases the proportion of natural sugars, which raises the milk’s overall sugar content
      • Advantage: Lower in calories while still providing high levels of calcium and protein; low in saturated fat

Plant-based Milk

For individuals who are lactose intolerant, have dairy allergies or follow a plant-based diet, non-dairy milk options offer a variety of nutritional benefits.

• • Almond
    • • Disadvantage: Low in protein compared to cow’s milk; many brands contain added sugars and thickeners
      • Advantage: Low in calories and fat; a good source of vitamin E
  • Soy
    • • Disadvantage: Many brands contain added sugar
      • Advantage: Similar protein and calorie content to cow’s milk
  • Coconut
    • • Disadvantage: Higher in saturated fats and lower in calcium
      • Advantage: Contains higher levels of electrolytes and fiber; a good source of vitamin E
  • Oat
    • • Disadvantage: Often contains seed oils, such as rapeseed, which can lead to inflammation
      • Advantage: High in calcium, vitamin D and fiber

What’s Best for You?

The best type of milk depends on your individual dietary needs and health goals. Here are a few things to consider:

• • If you’re looking to gain weight, increase protein intake or need higher fat in your diet, whole or 2% cow’s milk may be your best choice. Whole milk also provides essential nutrients for young children to support growth and development.
  • If you’re trying to reduce calories and saturated fat while still getting essential nutrients, 1% or skim cow’s milk is a good option.
  • If you need a protein-rich non-dairy option, soy milk is a great choice, just be wary of added sugars.
  • If you prefer a lower-calorie plant-based milk, almond milk is a great option, but again, be cautious of added sugars

Remember, when making decisions, the best approach is to read the nutrition label and reflect on your individual dietary goals. Each type of milk offers its own advantages, so choose what works best for you and your taste buds!

About the author

Jenna Linstra

Ms. Jenna Linstra is Fitness and Wellness Coach in the Slainte Fitness Center at USLI. Ms. Linstra enjoys staying active through strength training and running. She has a passion for helping others navigate their fitness journey and embrace a healthy lifestyle. She strongly believes that a healthy body starts with a healthy mind.