When we were kids, we were obsessed with advertising campaigns for the latest, greatest, and most sugary breakfast cereals. Today, we know that those processed, artificially dyed flakes and rings should be avoided as much as homework. Ironically, we’ve been bombarded with yet another breakfast hype – this time about the healthiest milk available.
For decades, the advice was simple: browse along the way. Then there are the headlines about the satiety and nutritional superiority of full-fat dairy.
But then goat’s milk started appearing on more shelves – could it be better than both? Almond milk lovers, meanwhile, are unhappy that oat milk is starting to compete for space in the dairy market with coconut milk, rice milk, and other relatively new dairy products like pea milk and hemp milk.
Whether your milk intake is with your morning coffee, as the base for cereal or smoothies, or as a glass or two with meals, reevaluate whether you’re making the healthiest choices overall, according to new research. is a good idea. science.
We spoke with two experts and compared the nutritional statistics of the most popular dairy and non-dairy products to answer this question:
What is the healthiest milk?
So how do you tell whether milk is healthy?
“First, as a scientist, I looked at the literature to see what it said about the healthfulness of various types of milk,” says Dr. Dana Hunnes. MPH, RD, is a senior nutritionist at UCLA Medical Center in Reagan. “Then as a person and as an environmentalist, I look for what’s best for me and the environment.”
What about those myths that milk is only for babies and not for adults? Science and nature show there is truth to this claim.
“I think we’re often brainwashed into believing that milk and dairy products are necessary for good health, but in developed countries we don’t need milk from other animals to stay healthy,” Hennis said. “In fact, we are the only species on Earth that intentionally drinks the milk of other species. Many people around the world develop lactose intolerance as they age because after weaning age we no longer need to drink milk.”
healthiest milk
If you’re going to drink milk, “whole milk is probably the healthiest,” Hennis says. “Yes, it contains saturated fat, but it also contains certain types of fat that may also be protective.”
But “the healthiest milk” may be an oxymoron.
“It depends on the individual, but I’m not a big proponent of everyone drinking milk,” says Amy Shapiro, MS, RD, CDN, a registered dietitian nutritionist at Real Nutrition in New York City. “If you don’t drink organic milk, you’re taking hormones or possibly antibiotics. Among my clients, I find that after a certain age, everyone has a hard time digesting lactose.”
Is skim milk good?
“It depends on what other components are in your diet,” Hennis said. “If you get healthy fats from other sources, such as nuts, seeds, avocados, and olive oil, you may not need full-fat dairy, or any dairy at all. But if you eat mostly foods high in saturated fat, Then fat-free would probably be better, or my preference: no real dairy.”
However, people who do not consume dairy products should be careful to look for these nutrients (mainly calcium) from other sources.
“Skimming is kind of impossible,” Shapiro said. “I always say it’s like drinking sugar water. If you add milk to your coffee, just add a little bit of whole milk. You’ll use less. If you drink a cup a day, I recommend going down to 2% or 1% .”
The Healthiest Non-Dairy Milk
When choosing non-dairy milk, choose the unsweetened variety—you’ll save a ton of unnecessary sugar and calories.
Note that some people are sensitive to carrageenan, which is used as a thickening agent in some non-dairy products and may cause stomach upset and bloating. If one variety doesn’t work for you, you may want to try another.
One of the great things about non-dairy milks is that they provide a delicious alternative for people who are lactose intolerant or have dairy allergies. But in terms of the “best” variety, Hennis says it depends on your personal needs and desires.
“I personally drink organic unsweetened soy milk,” she said. “I think it has the creamiest, best flavor and the most protein per cup. Other non-dairy milks, like coconut milk, are creamy but have very little protein.”
As for Shapiro, “Typically, I would choose unsweetened almond milk because it has a mild flavor. It’s very low in calories, which is important when people are adding milk to smoothies or other things. You don’t need that Lots of calories and carbs.”
But she recommends reading labels when buying oat milk, as some brands contain canola oil — most other milk options don’t contain the oil.
“I’m also not a big advocate of rice milk, unless it’s suitable for people with allergies,” Shapiro said. “The nutritional value of rice is really low.”
Milk nutrition facts
So what kind of milk is the healthiest? The answer may vary depending on your individual nutritional needs. But in general, if you drink milk, choose whole and organic milk; if you choose nondairy, make it unsweetened and choose soy, almond, or cashew.
