The Best Milk for You: A Comprehensive Guide

No single milk can claim to be the healthiest. The best choice will depend on your metabolism, dietary needs, and current diet.

The variety of milk in stores is wider than ever before, which can make choosing the healthiest milk a little complicated.

People once heralded cow’s milk as vital, particularly for children. And studies support the idea that it provides important health benefits.

While manufacturers of plant-based milks often market their products as a healthy choice, many are highly processed and contain added ingredients.

In this article, we look at the nutritional profiles of nine of the most popular milks. And we dive deep into milks’ possible effects on your gut health, weight, and heart health.

1. Cow’s Milk

Cow’s and goat’s milk are naturally high in protein and calcium; goat’s milk may be easier for some to digest.

Cow’s milk is nutritionally dense, offering good amounts of protein, calcium, potassium, and a range of vitamins.

2. Lactose-free Milk

Manufacturers create this by filtering cow’s milk to remove most of a sugar called lactose. It’s for people who have a lactose intolerance.

3. Goat’s Milk

Goat’s milk can be easier to digest than cow’s milk. Plus, it’s more nutritionally dense, and it’s high in vitamin A. But the strong flavor isn’t for everyone.

4. Soy Milk

Soy milk is the closest nutritional match to dairy thanks to its high protein content.

5. Oat Milk

Oat milk is higher in carbohydrates and more likely to cause swift increases in blood glucose than other varieties.

6. Almond Milk

Makers of almond milk soak almonds and strain the resulting liquid, removing most parts of the nut that are beneficial for health.

7. Hemp Milk

To make hemp milk, manufacturers soak hemp seeds and grind them down. This milk is low in carbohydrates — and it has fewer calories than cow’s milk and most other plant milks.

8. Coconut Milk

Coconut milk is gaining popularity as an alternative to cow’s milk. It has many uses in cooking, and its flavor can shine in smoothies.

9. Rice Milk

Rice milk has much less protein than several other plant-based milks. However, it tends to have more manganese and selenium.

Milk and Health

Gut Health

A systematic review from 2020 found that consuming dairy may increase the amount of helpful gut bacteria. But it didn’t seem to improve the diversity of gut-dwelling microorganisms.

Weight Loss

Some old research suggested that low-fat cow’s milk and other milk with added calcium could help with weight loss. This could be due to the high calcium content in milk, as calcium is thought to increase metabolism.

Heart Health

Dairy products contain saturated fat, which could contribute to an increased risk of cardiovascular disease. However, a recent review of research found that drinking up to 200 ml of cow’s milk a day didn’t seem to affect cardiovascular health.

Summary

Dairy milks typically have the most nutritional value. Among the plant options, soy milk comes closest to the nutritional profile of cow’s and goat’s milks.

FAQs

What is the healthiest form of milk?

It depends on the nutritional needs of the individual. Dairy milks typically have the most nutritional value, but many plant-based milks are lower in saturated fat and calories than cow’s milk.

Which milk is best for IBS?

Lactose-free milk and low-FODMAP milks like almond milk, rice milk, soy milk made from soy protein.

Is milk ok for diabetics to drink?

Yes, unsweetened plant-based milks such as almond and soy milks are among the lowest in carbohydrates and so are a good option.