Navigating the myriad of dairy and non-dairy milk options can feel overwhelming, especially when you're trying to manage your weight. While there's no single "best" milk for everyone, understanding the nutritional profiles and potential impacts of different types can help you make an informed choice. Consider that everyone’s nutritional and health needs are different. It is good to keep the nutritional benefits of cow’s milk in mind.
Dairy Milk: A Classic Choice
For many years, cow's milk has been a dietary staple, particularly for children, and research supports its health benefits. All fat levels of milk - from whole milks with 4% milk fat to skim milk with less than 1% milk fat - are pasteurized and fortified with vitamin D. The protein in cow’s milk also can help in building lean muscle.
Nutritional Benefits
Cow's milk is nutritionally dense, offering good amounts of protein, calcium, potassium, and a range of vitamins. Whole, reduced-fat, low-fat, and fat-free varieties are available. Manufacturers often add vitamin D. A cup of whole cow's milk contains approximately 149 calories, 8 grams of protein, 12 grams of sugar, 11.7 grams of total fat, 300 milligrams of calcium, and 366 mg of potassium. Reduced-fat (2%) cow’s milk contains approximately 122 calories, 8.2 g of protein, 11.9 g of sugar, 4.6 g of total fat, 307 mg of calcium and 388 mg of potassium.
Weight Loss Potential
Studies suggest that both low-fat or whole milk can positively affect weight loss efforts. One meta-analysis states drinking milk in combination with calorie restriction may facilitate short-term weight loss. Milk consumption is often associated with better overall nutrition and less intake of sugar-sweetened beverages, like soda and fruit juice. Protein plays a role in hunger management, and it reduces the hormones that make you feel hungry. Observational research in children suggests that drinking more whole milk is linked to lower childhood adiposity.
Considerations
Dairy milk is high in saturated fat, which can be a concern. As we get older, our bodies may struggle to digest lactose. Cow’s milk can also be hard to digest if you have a lactose intolerance or are recovering from the stomach flu.
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Plant-Based Alternatives: A Growing Trend
Milk isn't exclusive to the dairy aisle anymore. Milk alternatives blend plant material in water. This makes them a great option for anyone with an allergy or lactose intolerance. They generally have fewer calories, lower fat content, and more water content. But they don’t have the same nutritional content as cow’s milk. Some milk alternatives are fortified with added vitamins and minerals. That’s why it’s so important to always read the nutrition label to ensure you are getting the nutrients your body needs. Plant-based milks, like nut and seed milks, pea milk, oat milk, soy milk, coconut milk and rice milk, are taking over the refrigerated (and non-perishable) sections. Each type has different calories, protein, fiber, vitamins and minerals, making it difficult to know which is the best choice if you're trying to lose weight. Not to mention that each variety of milk tastes different and their costs vary too.
Soy Milk
Soy milk is the original plant-based milk. It’s manufactured from soaked and ground soybeans, and you can make it at home. Soy milk has more balanced nutritional content. It usually has less sugar and fewer calories. It leaves out extra saturated fats and cholesterol, and it often has the fatty acids and vitamins you need. It is rich in protein and has a similar nutrient profile to dairy. With about 90 calories and 8 grams of protein per 8-ounces, soy milk offers the protein and calories to manage hunger without any added sugar or fat. You can use soy milk in post-workout beverages to aid in muscle recovery or midday snacks to mitigate hunger and prevent overeating. One cup of unsweetened soy milk contains approximately 92.7 calories, 8.7 grams of protein, 1.4 grams of sugar, 5.2 grams of total fat, and varying amounts of calcium and potassium.
Almond Milk
One glass of almond milk has just 30 calories, and it's an excellent source of calcium and Vitamin D. For those who are watching their calories but still want the milky taste for smoothies, baked goods, cereal or the like, almond milk is a good choice. Makers of almond milk soak almonds and strain the resulting liquid, removing most parts of the nut that are beneficial for health. One cup of unsweetened almond milk contains approximately 36.6 calories, 1.3 grams of protein, 0 grams of sugar, 3 grams of total fat, 422.1 mg of calcium, and 75.6 mg of potassium. Some brands of almond milk contain salt and added vitamins and minerals, as well as stabilizers and preservatives.
Oat Milk
Oat milk is richer in vitamins and minerals like calcium, potassium, magnesium, vitamin B12, and vitamin D. It has a soluble fiber that can absorb water and slow digestion. That helps you fill up faster and stay full. It is easy to froth, which makes it popular in coffee. One cup of unsweetened oat milk contains approximately 120 calories, 2 grams of protein, 5.8 grams of sugar, 6.8 grams of total fat, 368.5 mg of calcium and 368.5 mg of potassium. Oat milk has more fiber than most plant milks. But due to the manufacturing process, very few of the healthy compounds in oats make it into the milk.
Other Options
- Flax Milk: Flax milk is a cholesterol-free, low-sugar, and low-calorie alternative.
- Hemp Milk: The high protein in hemp milk helps prevent cravings by making you feel full longer. Its lower calories and beneficial fatty acids are great for heart health and reducing inflammation to promote weight loss.
- Coconut Milk: Coconut milk is gaining popularity as an alternative to cow’s milk. One cup of plain coconut milk contains approximately 76 calories, 0.5 grams of protein, 6.1 grams of sugar, 5 grams of total fat, 459 mg of calcium and 46 mg of potassium.
- Rice Milk: Rice milk has much less protein than several other plant-based milks. However, it tends to have more manganese and selenium. One cup of plain rice milk contains approximately 115 calories, 0.7 grams of protein, 12.9 grams of sugar, 2.4 grams of total fat, 288 mg of calcium and 65.9 mg of potassium.
- Pea Milk: It’s high in protein, mostly hypoallergenic, fortified with plenty of nutrients, and creamy.
- Other Nut Milks: Fancy nuts like cashews, pecans, macadamias, hazelnuts, and pistachios all make pretty excellent-tasting nondairy milks.
Considerations
Some milk alternatives are fortified with added vitamins and minerals. That’s why it’s so important to always read the nutrition label to ensure you are getting the nutrients your body needs. Watch out for oat milks that include sweeteners, oils, thickening agents, emulsifiers, stabilizers, or preservatives. When it comes to plant milks, ensure to avoid those with added sugar and emulsifiers. Some emulsifiers may cause inflammation in your gut.
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Environmental and Ethical Factors
While oat milk is actually quite low on the emissions, water, and land-use scale, if the oats used were treated with unsafe levels of pesticides, we have a new can of worms to open. Unsustainable farming practices from dairy to almond to soybean farmers contribute to skyrocketing methane emissions. Producers overuse water in drought-prone areas, contribute to deforestation, and deprioritize biodiversity as product demand grows. Unethical labor practices, both human and animal, continue to crop up the more these industries are looked into.
Balancing Health and Taste
Many people find that almond milk or soy milk work well in lattes, creating a frothier and creamy taste without the heaviness of cream. Experimenting with different options and brands can help you discover what your palate prefers.
The Importance of Overall Diet and Lifestyle
There is no one perfect solution to losing weight. Beyond milk choice, many other factors can affect your ability to lose weight. Those include the rest of your diet, genetics, lifestyle, exercise habits, and more. If you’re looking to lose weight, just adding milk to your diet is unlikely to help. But drinking milk instead of sugary beverages like sodas or fruit juices could reduce the amount of added sugar you consume.
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