Types of Milk: Nutrition and Health Benefits

All About Milk

Milk is a nutrient-rich liquid food that is produced by the mammary glands of mammals. It is the primary source of nutrition for their young ones before they can digest solid food. Milk has been part of the human diet for thousands of years. It is nutritious, versatile, delicious, and easily available. It helps in maintaining the overall health of an individual. With the help of milk, several dairy products are made. These products are cheese, cream, butter, etc.

As you know, you can find multiple options for milk in the market. From cow milk to Oat milk. There are numerous options related to milk and different types of milk. People are shifting to non-dairy milk because of many reasons. These reasons start from lactose tolerance issues to going vegan or dairy-free, there are a number of reasons these alternatives are rising and hence, replacing cow’s milk.

Types of Milk

There are different types of milk that are available in the market. From dairy to the grocery stores you can find these options. Before moving forth, why do you need to choose a milk alternative? There is no doubt that cow’s milk is rich in different nutrients. Nutrients such as;

• Protein
• Calcium
• Vitamins B complexes

Hence, choosing an alternative option that needs to be covering all required and necessary nutrients in it. And moreover, it also reduces the chances of any type of;

• If you have a milk allergy
• If you have lactose intolerance
• If you have dietary restrictions like having a vegetarian diet
• If you have health risks that are related to potential health risks of added antibiotics and hormones

The different types of milk options that can be chosen are as follows:

Almond Milk

Almond milk is one of the most popular non-dairy alternatives. Almond milk is rich in vitamin E while being lower in calories than cow’s milk (a cup of unsweetened almond milk contains 30-45 calories and 2 grams of fat). Apart from this, it is also popular for cooking purposes and as well as an addition to your morning coffee. The important thing is that if you have a nut allergy, it is advisable to not choose almond milk as your milk alternative. It provides very minimal protein and fiber, so if you are drinking almond milk, make sure to make up for those nutrients elsewhere. almond milk is a naturally good source of the antioxidant vitamin E, it is low in protein and many other nutrients. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary by brand. On average, an 8-ounce (240-ml) serving of unsweetened almond milk provides the following [1].

Hemp Milk

Hemp milk is made up of the ground, soaked hemp seeds, that do not contain the psychoactive component of the Cannabis Sativa plant. These seeds are high in protein, and they contain healthy omega-3 and omega-6 unsaturated fats in them. Moreover, hemp milk also has a slightly higher amount of these nutrients as compared with other plant milk. Hemp milk is carb-free, but there are some brands that add sweeteners. And these sweeteners increase the carb content. A cup contains about 80 calories, 7 grams of fat, and 2 of protein [2].

Cashew Milk

If you are lactose-intolerant, cashew milk is yet another nut-based alternative that has a rich, creamy taste. It is loaded up with vitamin E, like almond milk, and is low on calories as well. One cup of unsweetened cashew milk typically contains between 25-35 calories, cholesterol, and sugar. It is always recommended that if you have nut allergies then do not go for Cashew milk.

Oat Milk

Oat milk is very nutritious. Although, it is naturally sweet from oats and high in carbs. It is unusual that it contains some soluble fiber, these fibers make oat milk a bit creamier in texture. Soluble fiber absorbs water and turns into a gel during digestion, which helps slow digestion and keeps you full for longer. It also helps in maintaining your blood sugar levels. Oat milk comes with added calcium, vitamin D, vitamin A, and riboflavin. It also typically has a bit more protein, about 3-5 grams per cup, and fiber than other alternatives.

Coconut Milk

Coconut milk is obtained from the white flesh of a coconut. It has a good and pleasant flavor, and it is a good non-dairy milk alternative as it is safe for those who have a nut allergy. Coconut milk is usually blended with water to give it a consistency like that of cow’s milk. The protein consistency is low as compared to almond milk. It is low in calories, about 45 calories per cup. Furthermore, it is also high in fat. Although, there are many coconut milk options that have been diluted to offer less fat and calories. Note that coconut milk contains fat that is ‘saturated fat’ that you want to keep low if you are concerned about your heart health.

Soy Milk

A very popular nondairy option, the plant-based milk alternative is cholesterol-free, low in saturated fats, and high in protein. Moreover, it is a lactose-free option and great for cooking as well. If we consider the nutrition factor, soy milk comes closest to cow’s milk. The main reason behind it is that soybeans are an excellent source of complete protein. If you want a non-dairy milk alternative that is higher in protein and nutritionally closer to cow’s milk, consider soy milk. Drinking soy milk may also help reduce your cholesterol, blood pressure, and breast cancer risk.

Cow’s Milk

Cow’s milk is the most consumed dairy milk and a good source of high-quality protein. It is naturally rich in calcium, B vitamins, and many minerals. It is also often fortified with vitamins A and D, making it a very nutritious food for both children and adults. Regular cow’s milk is an excellent source of nutrition, but due to lactose intolerance or milk protein allergy, many people have difficulty digesting it or must avoid it altogether.

Mentioned above are some of the most common types of milk that you can find and switch to according to your need. All these milk options and milk alternatives give you a number of choices that offer various health advantages. From reducing your cholesterol to boosting the intake of antioxidants. It is suggested that to mix up the types of milk you drink. That way, you get the best of each of them, especially if you drink them alongside a healthy, whole foods diet.

Always remember to check the nutritional information labels of these products. This will give you an idea about the quantities of every nutrient as well as the amount of sugar that is used in them.