Learn the differences between dairy versus non-dairy milk, and the truth about the healthiest milk breakdown.
The Healthiest Milk Breakdown
If the grocery store could nominate one aisle for the most impressive before and after transformation in the last decade, then it would surely be the dairy aisle.
And ironically a third of the products are not even dairy.
With heightened attention to gut health and food sensitivities, milk protein and the sugar lactose found in cow’s milk being one of the most common culprits, dairy free milk options have expoloded on the shelves.
How do you know if cow’s milk may be causing you problems?
If you routinely experience abdominal cramping, gas, bloating or diarrhea after consuming cow’s milk, then lactose intolerance is a real possibility.
But the best way to determine if cow’s milk is the culprit is to eliminate ONLY lactose from the diet for approximately one month and assess the difference in your symptoms.
In my virtual fitness and nutrition program, the FASTer Way to Fat Loss, we eliminate dairy and gluten from the diet for 6 weeks in order to give your gut a rest from dietary elements that may be unknowingly contributing to your bloating and digestive issues.
To be clear, cow’s milk is one of the most nutrient dense milk options on the shelves today and is an excellent option for most people and remains the number one recommendation for children.
However, like anything we put into our mouths, it is important to be mindful of what we are consuming and why.
There are many excellent dairy free alternatives that may be a great addition to the milk you routinely keep in your fridge or may even be preferable for your gut.
With so many dairy free milk options available, however, one may wonder which is best and what the nutritional breakdown really looks like between them all.
THE HEALTHIEST MILK BREAKDOWN
Almond Milk
Cal: 30 Net Carbs: 0g Fat: 3g Protein: 1g
Is NOT naturally high in calcium.
Low carb. Low protein.
Unsweetened almond milk is a good option if you have high cholesterol or diabetes.
Good for baking.
The Healthiest Milk Breakdown
cashew milk
Cal: 25 Net Carbs: 1g Fat: 2g Protein: 1g
Is NOT naturally high in calcium.
Low carb. Low protein.
Cashew milk is a good option for those with high cholesterol or diabetes.
The Healthiest Milk Breakdown
coconut Milk
Cal: 45 Net Carbs: 1g Fat: 5g Protein: 0g
Is NOT naturally high in calcium.
Low carb. Low Protein.
Coconut milk fat may be ok for those with high cholesterol.
Canned coconut milk can be whipped or used instead of heavy whipping cream for baking.
The Healthiest Milk Breakdown
Cow’s Milk
Cal: 100 Net Carbs: 12g Fat: 3g Protein: 8g
Is a GOOD natural source of calcium.
High carb. High protein.
Cow milk is a good choice for those who are tolerant of lactose and the primary recommended milk for children. Cows milk is also a good choice for those looking to boost protein consumption.
Ideal for cooking.
The Healthiest Milk Breakdown
goat Milk
Cal: 140 Net Carbs: 10g Fat: 8g Protein: 8g
Is a GOOD natural source of calcium.
High carb. High protein.
Goats milk is not a good choice for those with high cholesterol or diabetes.
The Healthiest Milk Breakdown
hemp Milk
Cal: 60 Net Carbs: 0g Fat: 5g Protein: 2g
Is NOT naturally high in calcium.
Low carb. Low protein.
Hemp milk is a good option for those with high cholesterol or diabetes.
The Healthiest Milk Breakdown
oat Milk
Cal: 120 Net Carbs: 16g Fat: 5g Protein: 2g
Is NOT naturally high in calcium.
High carb. Low protein.
Oat milk is not ideal for those with high cholesterol or diabetes.
The Healthiest Milk Breakdown
rice Milk
Cal: 42 Net Carbs: 8g Fat: 0g Protein: 1g
Is NOT naturally high in calcium.
High carb. Low protein.
Rice milk is not ideal for those with diabetes.
Not ideal for baking.
The Healthiest Milk Breakdown
soy Milk
Cal: 90 Net Carbs: 5g Fat: 5g Protein: 9g
Is NOT naturally high in calcium.
Higher carb. Higher protein.
Good option for those with high cholesterol and diabetes.
THE HEALTHIEST MILK BREAKDOWN
The best high protein milks include cow milk, goat milk and soy milk.
The best low carb milks include almond, cashew, coconut and hemp milk.
Hemp milk has the highest concentration of healthy fat (omega 3s).
The best 1:1 baking substitute for dairy is almond milk.
So which milk is the healthiest?
Truthfully, I do not believe there is one milk that is innately the best.
Almond milk that has been loaded with added sugars is not automatically preferable to a glass of cows milk that is high in protein and calcium.
At this time no one in our family has demonstrated a sensitivity to dairy, so we drink cow’s milk and especially appreciate the protein density of Greek yogurt.
That being said we have learned to restrict dairy in our home and have expanded our milk consumption to routinely include unsweetened vanilla almond milk.
As always be careful to avoid milks that have a lot of added sugar and pursue milk products, dairy and dairy-free, that are natural and without any artificial ingredients or added sweeteners.
I hope this helps you the next time you walk down the dairy aisle!
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