body-container-line-1

Which Type of Milk Is Healthiest?

By news.yahoo.com
Home & Food Which Type of Milk Is Healthiest?
MAR 25, 2015 LISTEN

Remember when you wanted to add milk to your cereal and there was only one type available — cow's milk ? Or you went to grab a coffee and you could only choose between cream and regular old milk? Those were the days my friends; consumer choices were so much simpler.

Don't get me wrong — I'm not insinuating that we would be better off without most of the new varieties of “milk” beverages. But I do believe a very easy decision has gotten a lot more complicated. Your head could spin walking down your local supermarket dairy aisle. And now with Starbucks adding coconut milk to their repertoire and Dunkin' Donuts putting almond milk on the menu, who knows what's yet to come?

Here's a nutrient breakdown on the most popular choices per 8-ounce serving:

Type Calories Total Fat Saturated Fat Protein Sugar % Calcium % Vitamin D

Whole Milk 150 8 5 8 12 30 25
Nonfat Milk 90 0 0 8 12 30 25
Original Soy 110 4.5 0.5 8 6 45 30
Unsweetened Soy 80 4 0.5 7 1 30 30
Original Almond 60 2.5 0 1 7 45 25
Unsweetened Almond 30 2.5 0 1 0 45 25

Original Rice 120 2.5 0 1 10 30 25
Unsweetened Rice 90 2.5 0 <1 <1 30 25

Original Coconut 70 4.5 4 0 7 10 30
Unsweetened Coconut 45 4.5 4 0 0 10 30

Original Cashew 60 2.5 0 <1 7 45 25
Unsweetened Cashew 25 2 0 <1 0 45 25

So let's review:
1. Cow's Milk
Packed with nine essential nutrients — calcium, potassium , phosphorus, protein , vitamin A, vitamin D, vitamin B-12, riboflavin and niacin — milk is a nutrient powerhouse. The 12 grams of sugar come from naturally-occurring lactose, not added sugar . There's lots of emerging research on whether the saturated fat found in whole milk is beneficial for you; however, there's no official verdict yet. If you don't consume a lot of saturated fat in your diet overall, perhaps there's room for it here. However, for most people, I would still recommend nonfat or 1 percent milk. The organic versus conventional debate is still going strong — which, to me, comes down to a personal preference in farming practices. Nutritionally speaking, there is little difference.

2. Soy Milk
Soy milk has always been a good alternative for people with a milk intolerance or allergy. Packed with heart-healthy soy, 7 to 8 grams of protein and almost no saturated fat, it can definitely be a smart choice. Do keep in mind that the sugar found in the sweetened and original varieties are added sugar (from cane sugar), so if you're watching your total sugar consumption, you might want to stick with the unsweetened kind. In other words, think tall soy latte — not venti.

3. Almond Milk
Rich in calcium and a good source of vitamins D, E and A, almond milk has definitely become more popular in the last couple of years. Its taste and texture make it a great alternative for milk. However, just like with soy milk, if you buy the original or sweetened varieties, the sugar is from added cane sugar. But there are several unsweetened and now “light” varieties available, with 0 grams and 3 grams of sugar, respectively. Surprisingly, almond milk has minimal protein, so if you're hoping to use it as a protein source with your meal, you are out of luck. But the good news is there's room to add some protein to your breakfast meal or smoothie since almond milk is low in calories.

4. Rice Milk
Original rice milk has more calories than the other milk alternatives (not including whole milk), but the high sugar amount is naturally-occurring. Truthfully, I really don't have much to say about rice milk since I rarely recommend it; it has always seemed to provide the least amount of nutrition compared to the others. However, for people with multiple food allergies , rice milk could be the only choice.

5. Coconut Milk
Coconut in general is a hot trend right now, and I guess if you are Starbucks, you think that will translate into lots of beverage sales. I, on the other hand, am not ready to jump on the coconut bandwagon. I know it isn't high in calories (compared to canned coconut cream), but it's the highest of the milk alternatives in saturated fats . And, as I mentioned above, I am not yet convinced saturated fats are beneficial for you — especially compared to unsaturated fats. But hey, if you really love the taste of coconut, go ahead and include a little in your diet — just keep in mind that, per serving, there is no protein and the drink has the least amount of calcium compared to the other “milk” options.

6. Cashew
Another nut option, cashew milk has not picked up as much momentum as almond milk. Its creamy taste, though, lends itself to be a perfect low-calorie swap in many recipes. Rich in calcium, just like almond milk, it can be a good source for people who avoid milk products. However, if you're looking for a good protein addition for your meal, you might want to look elsewhere.

Bottom line: When choosing a “milk” beverage, a lot of it comes down to a taste preference — which obviously varies from person to person. If you don't have any allergies, then all of them can be included in a healthy diet . Just keep in mind that some might be a better choice with certain snacks or meals depending on what else you're consuming. Specifically, keep an eye on protein, added sugar and saturated fat.

body-container-line