Milk Mythbusters
Just like with any nutrition topic, the facts about milk can become convoluted pretty quickly. Whether you drink milk for the protein, the nutrients, the flavor, or just like to switch it up, there are pros and cons to every kind. Here are some quick nutritional facts about each type to help you decide which is best for you.
Animal-Based Milks
Whole Milk: The original diary drink. It gets a bad rap, but what whole milk has going for it, is that it’s in its proper nutritional form. Whole milk contains all of its original fat-soluble vitamins, A, E, D, & K, along with the fat to help you absorb them all. It also has the proper concentrations and ratio of polyunsaturated fatty acids, or your omega-3s and omega-6s, so that they are metabolized as they should be. The downside is that whole milk is calorically dense, meaning that a little goes a long way. You don’t need much to get what you need, so just don’t overdo it!
2% Milk: The fat content of 2% milk is about half of that in whole milk. It also contains slightly less cholesterol and fewer calories. For example, an 8 oz. glass of whole milk is 150 calories, but 2% milk is 120 calories. However, it still contains all of the same micronutrients, such as calcium, vitamin D, potassium, and vitamin B complex. Some of them just have to be added back in, due to losses through the fat removal process.
1% Milk: As it sounds from the name, 1% milk has half as much fat as 2% milk. The cholesterol and calories are decreased even more, dropping it to 100 calories per serving. The vitamin and mineral content remain the same, as does the protein content. All types of cow’s milk contain the same amount of protein: 8 grams per cup.
Skim Milk: Naturally, fat free milk has zero fat, a very small amount of cholesterol, and only 80 calories per serving. Just like the low-fat milks, it still contains as much protein and micronutrients as whole milk.
Plant-Based Milks
Soy Milk: Not only does soy milk have less fat per cup than whole milk, but it also contains more heart-healthy fats, called unsaturated fatty acids. These fats are better for the blood and contribute to the prevention of cardiovascular events. Soy milk also has almost as much protein as cow’s milk, at 7 grams per cup. It is rich in B vitamins, vitamin D, calcium, and copper. And unlike cow’s milk, it has fiber!
Almond Milk: If you’re looking for low-calorie, almond milk is the way to go. An 8-oz. cup only has 40 calories, with even less fat content than soy milk, yet still contains those same unsaturated fats that are better for your body. As with any plant-based milk, almond milk doesn’t have any cholesterol at all. It has a little amount of fiber and is a good source of vitamin E, vitamin D, and calcium. Contrary to popular belief, almond milk has very little protein, at only 1 gram per cup, so just don’t rely on it to meet your daily protein needs!
Oat Milk: Of all the common plant-based milks, oat milk is the highest in fat, with about the same you would see in 2% milk. In fact, it has the same number of calories as 2% milk, too. However, most of it is unsaturated fat, with very little saturated fat, and zero grams of cholesterol. An 8-oz. cup contains 3 grams of protein and 2 grams of fiber per serving. It also provides B vitamins, a good amount of calcium, and a little potassium.
Cashew Milk: Unlike oat milk, cashew milk is the lowest in fat out of all the popular plant-based milks, with no saturated fat at all. However, it is also very low in protein, at just 1 gram per cup. These qualities make it a very low 25-calorie/cup beverage. If your focus is on micronutrients over macros, cashew milk is for you. It has plenty of vitamin A, D, & E, along with a lot of calcium and a little iron.
***With any kind of plant-based milk, just be sure to always read the nutrition label and make sure there aren’t too many (if any!) added sugars or artificial sweeteners.
-OB
Gustafson, E. (2014). We the eaters. Rodale Books.
https://myfooddata.com/
https://kansasfarmfoodconnection.org/blog/2016/12/08/what-do-milk-fat-percentages-mean
https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-dairy-milk-soy-milk-almond-milk-which-is-the-healthiest-choice-for-you/
https://silk.com/plant-based-products/cashewmilk/unsweetened-cashewmilk/
https://www.eatthis.com/is-milk-good-for-you/
https://www.independent.co.uk/life-style/food-and-drink/oat-almond-milk-alternative-veganuary-b2267358.html
This is great information on the different kinds of dairy milk and plant based milks. I think a lot of people assume the plant based versions are healthy and basically the same. This really helps break down what you're getting in each kind of milk and milk alternative.
ReplyDeleteGreat work! I love that you really delved deep into the differences between plant-based milks and cow's milk. I see a lot of people assuming that less ingredients in a plan-based milk = healthier, but the fact is that a lot of those extra ingredients in plant-based milks are vitamins and minerals necessary for our health.
ReplyDeleteThis is a great insight into the different kinds of milk! It's interesting that many people don't know that all types of cow's milk have the same micronutrients in them and it is the fat content that is different. There are also so many new trends now with plant-based milk and what its perceived health benefits are over animal milk.
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