Currently, there are several types of milk of animal and vegetable origin. It has generated many conflicting opinions about which milk is more beneficial for you.
The choice between plant-based milk or cow’s milk really depends on preference.
If you want to switch from animal to vegetable milk to support a new vegan diet, try to lose weight or prefer the taste, read on to find out about the nutritional benefits of the most popular types of milk.
The types of milk that are most available: сow’s milk, soy milk, oat milk, almond milk, hemp milk, rice milk, coconut milk.
Which milk is best for your health? Let us analyze the most common types of milk available and discuss their benefits and disadvantages to help you find the best choice for particularly you.
1. Cow’s Milk
The most common type of milk is cow’s milk, which is naturally rich in calcium and protein. On average, 100 ml of cow’s milk contains: Fat – 1.8 g, Protein – 3.6 g, Sugar – 4.7g, 47kсal.
The benefits of cow’s milk. Cow’s milk is an excellent source of calcium; it is useful for strengthening the musculoskeletal system. Proteins in cow’s milk are also rich in amino acids that help to preserve muscle mass and improve metabolic health when losing weight. It is also the cheapest option.
The disadvantages of cow’s milk. Among other things, cow’s milk contains the high sugar lactose, to which many people are intolerant. If you want to avoid eating animal products, you can choose an alternative to cow’s milk among plant-based kinds of milk.
Unprocessed cow’s milk may also contain traces of antibiotics and everything the cow has consumed. Therefore, if you are worried about the cleanliness of cow’s milk, it is best to stick with the store option.
Cow’s milk contains more calories and fats than plant-based alternatives, so if you are trying to reduce your calorie intake, you can switch to another type of milk.
2. Soy Milk
Soy milk is a plant-based drink made from soybeans or soy protein. On average, 100 ml of soy milk contains: Fat – 1.6 g, Protein – 2.4 g, Sugar – 0.2 g, 39 kcal
The benefits of soy milk. Soy milk is the most popular choice among vegetarians, vegans and lactose intolerance due to its similarity to semi-skimmed cow’s milk. Soy milk is rich in calcium, protein and healthy fats. It is a great way to add calcium to your diet.
The disadvantages of soy milk. Soy contains estrogen-like compounds called is flavones. Some research findings suggest that these compounds may promote the growth of certain cancer cells, impair fertility in women, and impair thyroid function.
3. Oat Milk
Oat milk is made from oats and water and has a naturally sweet and mild flavor that goes well with tea and coffee. On average, 100 ml of oat milk contains: Fat – 0.7 g, Protein – 1 g, Sugar – 3.8 g, 42 kcal
The benefits of oat milk. Oat milk is sweet and pleasant to drink. It does not contain allergens, including gluten, lactose and fats, and when enriched, it contains vitamin D, iron, calcium, potassium and fiber.
The disadvantages of oat milk. Oat milk contains less protein than cow’s milk and other plant-based alternatives. If you are short of protein in your diet, you can choose another alternative.
4. Almond Milk
Almond milk is made from whole ground almonds and water or almond oil and water. It has a sweet nutty flavor. On average, 100 ml of almond milk contains: Fat – 1.1 g, Protein – 0.4 g, Sugar – 0.1 g, 22 kcal
The benefits of almond milk. Almond milk has a low calorie content and is rich in vitamin E, potassium, iron and fiber, as well as the highest calcium content among all types of nut milk. It is an excellent nutritional alternative to regular cow’s milk.
The disadvantages of almond milk. Almond milk has a lower protein content than some other dairy products.
5. Hemp Milk
This milk is a good alternative to the animal. Although hemp milk is made from the same plant that is used as a medicine, there is no psychoactive substance, so the milk does not have any psychotropic effects. On average, 100 ml of hemp milk contains: Fat – 2.6 g, Protein – 0.1 g, Sugar – 1.6 g, 21 kcal
The benefits of hemp milk. Hemp is rich in amino acids, which makes it a good source of protein and contains omega-3.
The disadvantages of hemp milk. Hemp milk does not contain as much calcium as some other options and it is a little more expensive.
When you are choosing the type of milk that suits you best, consider the taste, food, and lactose tolerance.
You can choose the type of milk you drink based solely on what you prefer or supplement your diet by choosing nutritionally valuable milk.