What’s With All These Milk options? – Health and Wellness Nashville

More and more Americans are turning to plant-based diets than ever before. The increasing demand for plant-based options, and the large number of people with a milk allergy or intolerance has created a huge market for non-dairy milk alternatives. But with so many different options available, how do you choose the right type of milk? Continue reading to learn what milk options are available and why they may or may not be right for you. Cedrina Calder (pictured) explains the options.

Animal

Cow’s Milk

Cow’s milk is a good option for non-vegans and those without milk sensitivity due to its high nutrient content. Naturally it’s a good source of protein and calcium, and it is fortified with vitamin D and other vitamins and minerals. Whole milk is high in saturated fat, so non-fat milk is a healthier option for those who prefer cow’s milk.

Goat Milk

Like cow’s milk, goat milk is naturally a good source of protein and calcium, but not a good source of other vitamins and minerals unless it’s fortified with them. Because it contains slightly less lactose than cow’s milk, it’s possible that some people may tolerate it better. It’s high in saturated fat, but unlike cow’s milk, low-fat options are not readily available. The other downside is the strong taste that may be unpleasant to some.

Grains – good for people who are sensitive to dairy, soy or nuts

Oat

Oat milk is becoming increasingly more popular because it’s inexpensive and easy to make. It’s a good source of fiber and is low-fat, but it has less protein than cow’s milk. It’s high in carbs and calories. It doesn’t contain vitamins and minerals unless fortified with them.

Rice

Rice milk is high in calories and carbs, so it’s not a good option if you’re looking for low-calorie or low-carb options. It has less protein than oat milk and doesn’t contain any fiber. Rice milk naturally contains very low amounts of vitamins and minerals so it must be fortified with them.

Pseudo-grain – good for people sensitive to dairy, soy or nuts

Quinoa

Quinoa milk is low in calories and fat. Quinoa is a complete protein meaning it contains all the essential amino acids. Although quinoa itself is rich in protein, the milk has a much lower protein content.

Legumes – good for people sensitive to dairy

Soy

Out of all the plant-based alternatives, soy milk is the most nutritionally balanced. It’s naturally a great source of protein and calcium. However, soy milk isn’t an option for those with soy allergy, and its beany taste is one that’s not pleasant to some.

Peanut

Peanut milk is a good option for people sensitive to dairy or with soy allergy. It’s high in protein, but unfortunately is high in calories and fat. Unless fortified, it’s not a good source of calcium and vitamin D. It should be avoided in those with a peanut allergy.

Nuts – good for people sensitive to dairy or soy

Cashew

Cashew milk is a dairy alternative that’s low in calories, carbs and fat. It’s rich in vitamin E and contains no saturated fat. It’s not a good source of calcium and vitamin D unless it’s fortified, and it contains much less protein than cow’s milk. It should be avoided in those with a nut allergy.

Almond

Almond milk has a very pleasant taste. It’s low in calories and carbs, and it’s a good source of monounsaturated fats which help lower levels of bad cholesterol. It contains more protein than cashew milk but less than cow’s milk. Almond milk should be avoided in those with a nut allergy.

Seed – good for people sensitive to dairy, soy or nuts

Hemp

Hemp milk is low in calories and carbs. It has more protein than almond milk. It contains about the same amount of fat as whole milk but has a good balance of healthy fats (omega 3 and 6 fatty acids). The downside is that it’s more expensive than other alternatives.

Fruit – good for people sensitive to dairy, soy or nuts

Coconut

Coconut milk has a pleasant taste and is low in calories. However, it’s high in saturated fats and contain no protein. Despite the high amount of saturated fats, research suggests that it helps lower levels of bad cholesterol.