Are milk alternatives making your head spin? Between cow’s, soy, oat, almond and many more, the options are endless and the choices overwhelming. So we get it, understanding which one to drink has become rather complicated.
To take the guesswork out of it, Gymondo looked at the science behind what milk you should be drinking and why. Let’s dig in.
Cow’s Milk
While cow’s milk contains all 9 essential amino acids, researchers concluded that it might be best to find those nutrients elsewhere, especially since high consumptions have been linked to prostate and other cancers, heart disease and high blood pressure.
And while there’s no question that drinking milk is important for children, more research is needed to gauge the potential benefits and side effects in adults.
The bottom line: It’s best to choose organic cow’s milk that’s free from growth hormones.
Soy Milk
Lactose intolerant? Concerned about the environment? Not a fan of cow’s milk? Soy milk to the rescue!
Made from soybeans or soy flour, this pick has a longer shelf life, making it a popular milk alternative.
While soy-based foods and drinks have been linked to the increased risk of breast cancer — due to high levels of isoflavones, which is similar in function to estrogen — this belief has since been refuted. Recent studies suggest soy milk may actually help protect against it.
What’s interesting is that soy milk contains all 9 essential amino acids, which is atypical of most plant-based foods. It’s also jam-packed with protein. A single cup contains 7 grams — a glass of cow’s milk contains 8, for reference!
Fortified soy milk is also a good source of vitamins A, D, B12 and calcium.
Oat Milk
If you’re suffering from celiac disease or gluten-intolerance, don’t assume that oat milk is gluten-free. Look for a certified gluten-free symbol on the label before purchasing.
Additionally, it’s tough to find an oat milk option that doesn’t contain a comparatively high amount of natural sugar. Even popular brands like Oatly contain 7 grams per serving.
Although there are apparent downsides, its popularity is unmatched. Many people prefer it over other plant-based alternatives since it froths more easily in morning lattes and has a neutral taste when baking.
Plus, oats are filled with fiber (beta-glucan), B vitamins, iron, calcium and magnesium, making them a heart healthy alternative. Eating foods high in beta-glucan have also been linked to improved immunity and gut health.
Not only that, some research has shown that swapping out cow’s milk for plant-based alternatives helps reduce acne.
Almond Milk
If you’re choosing a milk alternative for its perceived weight loss benefits, unsweetened almond milk is a good option. It contains around 39 calories per cup compared to 90 calories or more in oat milk.
Naturally high in vitamin E, almond milk is also vegan, soy-, lactose- and gluten-free, making it one of the most popular nut-based alternatives on the market.
Just make sure to purchase unsweetened almond milk that’s been fortified to ensure you’re getting a good source of vitamins A, D and calcium without added sugar.
The downside? Almond milk only contains 1 gram of protein, which doesn’t measure up when compared to soy (7 grams) and dairy (8 grams).
Takeaway
Your best bet? Enjoy the milk that best suits you and your unique needs, while eating a balanced diet high in protein and calcium.
And if you’re considering nut- or plant-based alternatives, look at the nutrition facts on the back of the label to make sure there’s no added sugar. Sweetened alternatives add lots of extra calories to your diet.
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