Which milk to drink?
By Julia Scott, NZ Registered Dietitian · 5 March 2019 · 5 min read
Which milk to drink? - It can be udderly confusing!
With so many milks on the market, the one that’s best for you comes down to how much nutrition you want to get from the milk and the limitations you have (eg. dairy or nut allergy, lactose intolerance).
Cows milk
Cows milk has been a diet staple for thousands of years and is an excellent source of protein, vitamins and minerals, especially calcium as well as vitamin A, vitamin B12, zinc, magnesium and riboflavin.
Cows milk is definitely the most nutritious milk however you don’t have to consume cows milk to get these nutrients, they can come from other aspects of your diet. If you enjoy cows milk there’s no evidence to suggest you should stop having it.
If you drink a lot of milk or you’re trying to lose weight, a lower fat milk may be beneficial (green milk is around 0.1-0.5% fat, light blue milk is around 1.4-1.8% fat). However if consumed in moderation and in the context of a healthy diet, whole milk (minimum 3.2% fat) which is closest to it’s natural form, is a good option as you don’t miss out on the fat soluble vitamins and it may keep you fuller for longer.
Lactose-free cows milk
Lactose is a carbohydrate naturally found in cows milk which is digested by the enzyme lactase. Some people are deficient in lactase and therefore struggle to breakdown lactose resulting in side effects such as bloating, diarrhoea and stomach pain. Lactose-free milk has the same nutrition profile as normal cows milk however has lactase added to breakdown the lactose (rather than your body having to do it). For some people this removes the undesirable consequences without having to switch to a cows milk alternative. The texture is similar to cows milk however the taste can be slightly sweeter due to the lactose having already been broken down into the simple carbohydrates, which would usually occur in your small intestine. Lactose-free cows milks are available at most supermarkets.
A2 milk
For some people it may not be the lactose that’s causing the adverse side effects of milk intake, it may be one of the proteins found in the milk. Traditional cows milk contains proteins called A1 and A2 beta-caseins. A2 milk is made from cows bred specifically without the A1 protein (which is the protein suggested to cause the negative side effects). There are limited studies of this milk however anecdotal evidence suggests some people may experience less issues with this milk compared to normal cows milk. A2 milk can also be purchased from most supermarkets and may be worth trying before giving up on cows milk altogether.
In terms of cows milk alternatives, the nutritional qualities vary greatly so it’s important to understand these milks and select the best option for you.
Soy milk
The OG milk alternative.
Soy milk is made from ground soy beans or soy protein powder, reconstituted with water and often mixed with oil and sugar to imitate cows milk. Soy is a good source of protein and if the milk is fortified with calcium (ideally 300mg calcium per 250ml), the nutrition can be similar to cows milk. Just be sure to get the unsweetened version otherwise the milk can be quite high in sugar.
People have become skeptical of soy milk due to concerns about its effect on hormones, cancer, and thyroid issues. Soy milk contains phytoestrogens which are plant chemicals that mimic the bodies natural estrogen but on a much weaker scale. Clinical studies do not support these concerns and in fact phytoestrogens may protect against heart disease and some cancers.
Almond, coconut, oat and rice milk alternatives
These milks have a high water content and are not a nutritional substitute for cows milk (nut milks are usually only about 10% nuts!). They do tend to be low in calories and saturated fat however can contain added sweeteners, salt, emulsifiers or stabilisers and are not always fortified. Therefore it’s important to read the labels and choose calcium and vitamin D fortified options to maximise nutrition. Don’t be fooled by “organic brown rice syrup” as this is just a fancy way of saying sugar and “activated nuts” are just nuts soaked in water.
These milks also contain very little protein. However are a safe alternative for dairy or soy allergies. Coconut milk generally has higher levels of saturated fat than the other plant-based milks. Oat and rice milks are higher in carbohydrates and natural sugars than nut milks, however are a good source of fibre and good option for people with a dairy, soy and nut allergy.
If you are on a vegan diet, milks fortified with vitamin B12 are a good choice as this vitamin is only found in animal foods.
Bottom line
Choosing the best milk is more about balance than which is right or wrong. There’s no harm in cows milk alternatives, they just aren’t adding a lot of benefit in terms of nutrition. Cows milk (if tolerated well and safe for you to consume) takes first place in my list, but like anything should be consumed in moderation.
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