Which Milk is Right for You?

Decades ago, the only consideration when choosing what type of milk to purchase at the grocery store was whether you opted for whole, 2% or skim milk. Back then, milk always came from cows. Times have certainly changed as now there is an assortment of "milks," some of which don't even come from animals but instead are made from plants. When navigating the milk aisle, the vast array of milk options can be somewhat overwhelming. Let's take a look at what new milks are cozying up next to cow milk.

Because these milks are produced from different animals or plants, their nutrition profiles differ somewhat. However, most non-dairy milk alternatives have been fortified with calcium and vitamin D.

Cow Milk

The old stand-by. This familiar friend is high in calcium and has about twice the protein of other milks. Choose skim milk to avoid unhealthy saturated fat. Organic milk is made without growth hormones, pesticides, antibiotics or fertilizers, but it has not been scientifically proven to be nutritionally superior to regular cow milk.

Raw Milk

Want to know more about raw milk? It's amazing just how much controversy swirls around this simple, but oh, so complex food.  Some folks claim it's positively deadly. Others liken it to manna from heaven.  As for me and my house, we can't get enough of the stuff...but you have to do your OWN research on the matter and come up with your OWN conclusion.  If you are interested in purchasing raw milk in my area, contact me and I can tell you about a wonderful farm in Harrisonville, MO where they sell their raw, delicious milk for only $3/gallon.  Here is a good site to read up on raw milk:  http://www.raw-milk-facts.com/index.html  

**did you KNOW?  Raw milk is EXCELLENT for people who are lactose intolerant!  Local raw milk is even said to have the same healing properties as local raw honey in people w/ seasonal allergies.  If you have any kind of digestive/GI issues, then I HIGHLY recommend you checking out KEFIR.  I now make my own and use my raw milk to do so. 

I wouldn't recommend raw milk if you are trying to lose weight.  It's too high in fat.  BUT...can I just say...IT MAKES INCREDIBLE HOMEMADE ICECREAM!  And the alfredo sauce I make for my man is to DIE for!  :)  It's all about MODERATION.


Soy Milk

Soy milk is produced by soaking and grinding soybeans with water and then straining them. Soymilk is certainly the most popular non-dairy milk alternative and it contains high-quality protein, no cholesterol and is low in fat.  UNLESS IT SAYS "ORGANIC" on it, I would avoid any SOY products as pretty much ALL of them are GMO's. (genetically manipulated)  Don't know what a GMO is?  I didn't either at first, but its worth googling and becoming aware of what this massive movement in America is...and it's NOT good.

Almond Milk

Almond milk, which has become increasingly more popular in recent years, is made from ground almonds that have been mixed with water. Many people opt for almond milk for its nutty taste. It's also low in calories--one cup (unsweetened) contains only 40 calories. It's rich in magnesium, potassium, vitamin E and heart-healthy fats. Almond milk is very low in carbohydrate (1 gram per cup), which makes it a good choice for diabetics. One downside to almond milk is that it contains very little protein (about 1 gram per cup), so if you drink only almond milk, be sure to get enough protein from other sources. Also spotted on shelves are milks made from other nuts.  Almond milk is MY personal favorite to use...It's the most affordable of non-dairy's (besides soy) and tasty.

Rice Milk

Rice milk is made from boiled rice, brown rice syrup, brown rice starch and water. Commercial rice milk often has thickening agents, sugar and flavorings added to it. Rice milk is a good choice for those with food allergies because it contains no soy or lactose. However, it provides less protein and vitamins A and C than other milks.

Coconut Milk

Coconut milk, made the ground meat and juice from coconuts, has traditionally been sold in a can and contains a staggering 550 calories a cup and more than two days worth of saturated fat. However, some new coconut milk beverages (like the kind from So Delicious) contain only about 50 calories a cup but still has about 5 grams of saturated fat (25% Daily Value).  This is my SECOND favorite type of milk to use...it has just a HINT of coconut flavor so it's really tasty in my hot cereals!

Goat Milk

Goat milk is commonly consumed in many countries around the world and contains the same amount of calcium as cow milk. Its flavor has been described as sweet and salty. My hub's and I have actually talked about buying a goat...maybe someday! 

Sheep Milk

Sheep milk, although not popular in the U.S., is commonly consumed throughout Europe and the Mediterranean region. Sheep milk contains more vitamin A, vitamin B, vitamin E, calcium, phosphorus, potassium, and magnesium than cow milk. Both sheep and goat milks may be more easily digested than cow milk because the fat globules are smaller.

Hemp Milk

Hemp milk is made from ground hemp seeds mixed with water and has a creamy, nutty flavor. One cup unsweetened contains 70 calories, 6 grams of fat, 1 gram of carbohydrate, and 2 grams of protein.

Flax Milk

Flax milk is the most recent milk to hit the supermarkets. It's simply cold-pressed flax oil mixed with filtered water. One cup unsweetened has 50 calories and provides heart-healthy omega-3 fatty acids, but contains no protein.  I personally did not care for the taste of flax milk.  If it's "hidden" in recipes like baked goods that call for 1/2 cup of milk or pancakes, then it isn't bad.  But in my coffee and cereal it left an aftertaste that I didn't care for.  However, I always encourage people, "Unless you try you'll never know!"  Flax milk has even main streamed in my local WalMart...who'd uv thunk it?

Oat Milk

Oat milk is made from oat groats (hulled oat grain broken into smaller pieces) and water. Sometimes other grains and beans are added. Oat milk is an excellent source of calcium, vitamin D and riboflavin, and one cup provides a surprising two grams of fiber. Oat milk does tend to be higher in calories--130 calories for one cup (unsweetened).

The bottom line: Choose a milk that suits your taste preferences and overall dietary goals. Avoid milks that are sweetened with caloric sweeteners, as these add unnecessary calories to an otherwise healthy beverage.  Question everything you put in your mouth.

Seek out information on how your food was produced. Find out what substances were added or removed to enhance somebody else's profit margin.

Don't let the government and the giant food companies do your homework/thinking for you. Your health must be in your hands alone!