With a vast array of dairy and nondairy milk options available in the market, consumers have an abundance of choices when it comes to selecting a milk to quench their thirst, make their morning coffee smooth and velvety, or enhance their cereal and oatmeal. Individuals with varying dietary needs or goals can also find ample milk selections and alternatives. A registered dietitian from Baylor College of Medicine provides a detailed breakdown of the components of different milks.
Cow Milk
Cow’s milk naturally contains essential nutrients, including calcium, vitamin D, vitamin A, B2 (riboflavin), B12, and minerals such as magnesium, zinc, potassium, and phosphorus. Cow’s milk is high in protein and contains significantly more protein than most plant-based milks. While it contains a source of saturated fat, which is less heart-healthy than unsaturated fats, skim or nonfat milk can be chosen as a less fatty option.
Sarah Mahlke, Senior Program Management Associate at the Weight Loss and Metabolic Center at Baylor Medicine, states, “All dairy milks have similar amounts of calcium and vitamin D. Choosing the type of cow’s milk to drink depends on the stage of life that you’re in and what your goals are.”
For individuals who want to diet or lose weight, nonfat or skim milk is the best option. If one craves more flavor and creaminess without the added calories of whole milk, 1% or 2% milk can be chosen. For a child who recently weaned off breastmilk and is switching to cow’s milk, Mahlke recommends whole milk because children need fats to grow their brain and calories in their diet. She notes that some milks have started fortifying with DHA omega-3 fatty acids, which are the heart-healthy oils found in fatty fish.
Mahlke emphasizes that DHA is an especially important nutrient for brain development as the brain is about 60% fat by weight. Therefore, a cow’s milk fortified with DHA might be a good option to give a 1-year-old after weaning from breast milk or formula.
Mahlke does not recommend drinking raw or unpasteurized milk due to food safety concerns.
Soy milk is a protein-rich alternative to cow's milk and is commonly fortified with calcium and vitamin D. While other plant-based milks may also contain added calcium and vitamin D, soy milk is typically the most fortified with these nutrients.
To ensure that a milk product is labeled as "fortified with vitamin D," it must meet specific minimum and maximum amounts of the nutrient. Therefore, any milk product labeled as such will have similar levels of vitamin D. It is important to carefully check the package and label of any plant-based milk to ensure that you are receiving the benefits of these added nutrients.
When choosing soy milk, it is advisable to opt for the unsweetened version to better control your intake of added sugars.
Research indicates that a higher consumption of phytoestrogens, which are compounds found in soy products, beans, lentils, certain seeds, and some fruits and vegetables, is associated with a reduced risk of mortality.
Almond milk, on the other hand, is a lower-calorie alternative to cow and soy milk, primarily due to its lower protein and carbohydrate content when unsweetened. It contains vitamin E and small amounts of heart-healthy unsaturated fat. Some almond milk products are also fortified with calcium and vitamin D. However, it is worth noting that the nutritional value of nuts does not fully translate to nut milks due to the processing methods involved. These methods, which include grinding and extracting food substances with water and the use of high-temperature technologies, can result in the loss of certain nutritional properties and bioactive compounds. Additionally, fiber is often removed during processing, resulting in a less satiating product.
It is important to be mindful of the sugar content when choosing almond milk, as the sweetened versions can be high in sugar.
Oat milk, while containing more protein than almond milk, falls behind cow and soy milk in terms of providing adequate protein. However, like other plant-based milks, it can be a source of calcium and can be fortified with vitamin D.
One notable component of oat milk is β-Glucan, a functional compound that has been linked to improved blood glucose levels and insulin resistance. Additionally, oat milk contains phytates that bind to certain minerals, such as calcium, and reduce their absorption.
Choosing the right plant-based milk can be a confusing task. Some products are labeled as "unsweetened" or "no sugar added," but it can be challenging to determine which ones actually contain added sugars. It is important to carefully review the nutrition facts to understand the amount of added sugar in a particular product.
When selecting a milk, it is crucial to consider your individual needs and goals. Whether you are looking to avoid specific ingredients, increase your protein intake, or reduce your calorie consumption, there should be a milk option available to suit your requirements.
It is worth noting that cow's milk, due to its high potassium and phosphorus content, is not suitable for individuals with chronic kidney disease who need to limit their intake of these nutrients. Soy and oat milk also contain significant amounts of potassium and phosphorus, making almond milk the most appropriate choice for this population.
According to Mahlke, if you are seeking a high-protein product, cow milk and soy milk are the best options. However, if you are looking for a lower-calorie alternative that does not necessarily need to meet your protein needs, a plant-based milk may be more suitable. Ultimately, taste is also an important factor to consider, as food plays a role in our overall happiness and well-being.
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