Nowadays, there is more than just
one type of milk to buy at the grocery store. It used to be a choice of fat-free,
1%, 2%, or whole milk, and now there is the addition of non-dairy milks to our
shelves. What is the difference and what is the best option for you? Let’s get
down to the bottom of it.
Dairy
Milk
Dairy milk is naturally rich in
calcium, vitamin B-12, potassium, and vitamin D. The calories per glass of milk
depends on the type; fat-free, 1%, 2%, or whole with calories ranging from 80,
100, 120, and 150, respectively. All dairy milk will have 0 grams of added
sugar and provides 8g of protein per serving. Fat-free or 1% has the lowest
amount of saturated fat and can be a good choice for some people. That being
said, if you prefer 2% or whole, it is okay to drink occasionally. Recent
studies have shown that moderate consumption of whole milk can be beneficial
for weight loss. This may be due to the fat in milk promoting a sense of
satisfaction and fullness. Organic whole milk also contains a small amount of
omega-3 fats which can be beneficial for health.
Soy
Milk
Soy milk is the best option out
there for those who prefer to drink non-dairy milk. One glass contains anywhere
from 6-12 grams of protein, depending on the brand. Soy milk has a similar
caloric content to milk, averaging about 100 calories per glass. It also
matches dairy milk on certain vitamins and minerals such as calcium, Vitamin D,
and potassium. Fortunately, soy milk does not contain any saturated fat, and
instead contains the healthier, unsaturated kind. Lastly, when picking a soy
milk to purchase, it is important to look for “unsweetened” soy milks because
many of them contain added sugars.
Almond
Milk
Did you know that most almond milks
have no more than 4 to 6 nuts per cup? This is part of the reason why
unsweetened almond milk has such a low-calorie count of about 30-50 calories
per cup. However, if you choose to pick a sweetened almond milk, you are
looking at 1-3 grams of added sugar and 100 calories per cup. Many almond milks
contain more calcium than soy and dairy milk, but fall behind when it comes to
Vitamin D, potassium, and especially protein. One glass of almond milk provides
on average only 1-2 grams of protein. Fortunately, just like soy milk, almond
milk does not contain any saturated fat, and instead contains the healthier,
unsaturated kind.
Coconut
Milk
Why is everyone so obsessed with
coconut lately? It may be partly due to the medium-chain fatty acids contained
in coconuts that help support metabolism. However, coconut milk also has long
chain saturated fatty acids that can raise your cholesterol. Coconut milk has
more grams of saturated fat than dairy, soy, and almond milk, averaging about
4.5 grams per cup. Calories range anywhere from 45-80 calories per cup
depending on if the milk is unsweetened or sweetened. There is also no protein in
coconut milk and low amounts of calcium and vitamin D.
Recommendation
Dairy or soy milk is your best
option for providing adequate protein, calcium, vitamin D, and potassium.
Unless you have an opposition, allergy, or intolerance to either of these
milks, they are the best options out there for you. If you choose to not drink
dairy milk, pay attention to your intake of vitamin B12. Dairy milk is the only
form of milk that contains this vitamin and it is essential to ensure that it
is being adequately replaced in the diet. Almond milk comes in 2nd
place, while coconut milk comes in last. It contains high amounts of saturated
fat, no protein, and low amounts of calcium and vitamin D.
Sources
Kirkpatrick, K. (2014). 6 popular milks: a comparison. Retrieved
from
https://health.clevelandclinic.org/2014/01/6-popular-milks-a-comparison-infographic/
Moyer., L. & Ettman, L. (2018).
What milk? How to navigate the non-dairy aisle. Nutrition Action Health Letter.
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| My name is Brianna Newell and I am currently a senior at RIT in the Nutrition & Dietetics Program. I will be graduating in May 2018 and will be attending the University at Buffalo to complete my Dietetic Internship and combined Masters of Science in Nutrition. My focus as a future Registered Dietitian is to educate others on a personal and communal level to prevent and treat illnesses and diseases related to health and nutrition. |
