What Type of Milk Should I Drink?
Written by Isabel Vasquez RD, LDN
In recent years, there’s been a huge shift away from cow’s milk and towards non-dairy milks whether it be almond, oat, macadamia, soy, or others.
With so many options out there, it can be confusing to decide what milk is right for you and your family.
In this blog, learn the nutritional differences between cow, almond, oat, and soy milk so you can make an informed choice for yourself.
Cow’s Milk Nutrition
Cow’s milk is very nutritionally well-rounded, meaning it’s a good source of protein, carbohydrates, and fat. Each cup typically has about 8 grams of protein and 12 grams of carbs, per the USDA.
While the protein and carbohydrate content stays the same from skim to whole milk, the fat content varies. The fat contributes to the thickness and flavor, so lean into your personal preferences with that piece, along with your nutritional needs related to any medical conditions you may have.
Note that the fat in cow’s milk is mainly saturated fat; eating lots of saturated fat is linked with higher cholesterol levels, which increases your risk for heart disease, per the American Heart Association. This is really the main drawback of full-fat cow’s milk.
Related: What's the Deal with Dairy?
Cow’s milk is also a good source of calcium, and it’s fortified with vitamin D. Vitamin D helps with calcium absorption, so having them together is beneficial. There aren’t many foods that have vitamin D, so this is definitely one of the pros of cow’s milk.
Of course, if you’re lactose intolerant, consuming cow’s milk can cause digestive upset. If you want the nutrition benefits of cow’s milk but you’re lactose intolerant, there are a few ultra-filtered options available that are lactose-intolerance-friendly.
Non-Dairy Milk Nutrition
It’d be impossible to dive into each and every non-dairy milk out there in this blog, so we’ll address three of the most popular ones: almond, oat, and soy.
Almond Milk Nutrition
Almond milk is often touted as “healthier” than cow’s milk, which might be because lots of people think that lower calorie=healthier.
In reality, since almond milk is so low in calories, it’s also low in carbs, protein, and fat so it’s not going to keep you satisfied for very long. Plus, the consistency is quite thin.
Sweetened varieties of almond milk (and other milks) will be higher in carbs and added sugars. This can help boost short-term energy levels, but the CDC recommends being mindful of your added sugar consumption and making it no more than 10% of your total calorie intake.
Almond milk is often fortified with micronutrients like calcium, vitamin D, and more; however, it’s a good idea to check the nutrition label to verify because this is not true across the board.
If almond milk is something you truly enjoy, it can be helpful to add protein and fat to that meal/snack to make it more nutritionally well-rounded. For example, if you like using almond milk in smoothies, add nut butters or seeds for added protein and fat.
Oat Milk Nutrition
The nutrition in oat milk varies based on the brand, fat content, and flavor. Plain, unsweetened oat milk is pretty similar nutritionally to plain almond milk, but it’s more common to see oat milk with added fat.
Oat milk with added fat often has more unsaturated fats (since the added fat often comes from oil), which are good for heart health, per the American Heart Association. The added fat also adds thickness so it’s creamier for adding to something like coffee.
Like almond milk, oat milk often has micronutrients like calcium and vitamin D added so that it’s closer to cow’s milk.
Soy Milk Nutrition
As far as non-dairy milks go, soy milk is the most comparable to cow’s milk because it’s a good source of carbohydrates, protein, and fat. It’s also typically fortified with micronutrients including calcium and vitamin D.
So, if you’re looking for a vegan non-dairy milk that’s nutritionally similar to cow’s milk, soy milk is a great option.
Unfortunately, there’s a lot of misinformation out there about soy’s impact on health. It’s all because soy contains a plant estrogen called isoflavones.
Despite confusion, research has shown that soy consumption is generally safe and, in fact, soy products may modestly improve heart health and reduce risk of certain cancers.
Consider Your Taste Preference
We’ve gone over the nutrition of different milks, but we can’t ignore taste preferences. Sure, nutrition is important, but it’s also valuable to find something you genuinely enjoy eating and that’s accessible to you.
Maybe you genuinely prefer the taste of oat milk over cow’s milk. Maybe you always liked cow’s milk but with the confusing messages out there in recent years about dairy, you switched over to almond milk.
As non-diet dietitians, we recommend connecting with your body and taste buds to tune into what you truly prefer.
Final Thoughts
Overall, it’s important to consider both your taste preference and satisfaction when it comes to choosing a milk. Notice if diet culture is getting in the way of honoring your true preference and find ways to add nutrition if you prefer a milk that is less nutritionally well-rounded. Remember, you don’t need to restrict food to find health!
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
If you liked this post, you may also like:
Is Organic Food Healthier Than Conventional?
