When we were kids, we were mesmerized by advertising campaigns for the latest, greatest, and most sugary breakfast cereals. Nowadays, we know that those artificially processed and dyed flakes and rings should be avoided as homework. Ironically, we’ve been besieged by another kind of breakfast hype, this time over healthier milks.
For decades, the recommendation was simple: skim all the content. Then came the headlines that full-fat dairy was superior in satiety and nutrition.
But then goat’s milk started appearing on more shelves: could it be better than both? At the same time, almond milk devotees raised an eyebrow when oat milk began fighting for space in the dairy sector alongside coconut, rice and other relative newcomers like pea and hemp.
Whether your milk consumption is a little in your morning coffee, a base for cereal or smoothies, or a regular glass or two with meals, it’s always a good idea to reevaluate whether you’re making the healthiest choice, based on the latest science.
We spoke to two experts and compared the nutritional statistics of the most popular dairy and plant-based milks to answer the question:
What is the healthiest milk?
So how do you determine if milk is healthy?
“First, as a scientist, I look at the literature and see what it has to say about the health of various milks,” he says. Dana Hunnes, Ph.D. M.P.H., R.D., chief dietitian at Ronald Reagan UCLA Medical Center. “Then, as a human being and as an environmentalist, I look for what is best for me and for the environment.”
What’s with those rumors that cow’s milk is for babies and adults don’t need it? Science and nature say there is some truth in that argument.
“I think we’re too often brainwashed to believe that cow’s milk and dairy products are necessary for good health, but in the developed world we don’t need another animal’s milk for good health,” Hunnes says. “In fact, we are the only species on the planet that consciously and deliberately drinks milk from another species. “Many people around the world become lactose intolerant with age, because we should not drink milk after weaning.”
The healthiest cow’s milk
If you’re going to drink cow’s milk, “whole milk is probably the healthiest,” Hunnes says. “Yes, it has saturated fat, but also certain types of fat that can also have a protective effect.”
But “healthier dairy milk” might be an oxymoron.
“It depends on the individual, but I’m not a big proponent of cow’s milk for everyone,” he says. Amy Shapiro, MS, RD, CDN, registered dietitian at Real Nutrition NYC. “If you don’t consume organic milk, you are receiving hormones or possibly antibiotics. And in my clients I find that, after a certain age, they all have a hard time digesting lactose.”
Is skimmed milk okay?
“It depends on what the rest of the makeup of your diet is,” Hunnes says. “If you get healthy fats from other sources, like nuts, seeds, avocados, and olive oil, you probably don’t need full-fat dairy or any dairy. But if you eat mostly foods high in saturated fat, you may be better off with low-fat products, or my preference: no real dairy.”
However, people who do not consume dairy products should try to find these nutrients (mainly calcium) in other sources.
“Skimming is kind of out,” Shapiro says. “I always say it’s like drinking sugar water. If you put milk in your coffee, use only a splash of whole milk. You will use less. If you drink a cup every day, I would say go down to 2% or 1%.”
The healthiest plant milk
When choosing non-dairy milk, opt for unsweetened varieties – you’ll save a lot of unnecessary sugar and calories.
Please note that some people are sensitive to carrageenan, which is used as a thickener in some non-dairy milks and can cause stomach upset and bloating. If one variety doesn’t suit you, you may need to try another.
A great advantage of plant milks is that they provide a tasty alternative for people with lactose intolerance or dairy allergies. But in terms of the “best” variety, Hunnes says it depends on what your personal needs and wants are.
“I personally drink unsweetened organic soy milk,” he says. “I think it has the creamiest, best flavor and the most protein per cup. Other plant milks, like coconut milk, are creamy but low in protein.”
As for Shapiro, “I usually prefer unsweetened almond milk because it is benign and mild in flavor. It’s very low in calories and that’s important when people add milk to smoothies or other things. “You don’t need all those calories and carbs.”
But she advises reading the label when buying oat milk, because some brands include rapeseed oil; most other milk options do not include oils.
“I’m also not a big proponent of rice milk, unless it’s for people with allergies,” Shapiro says. “Rice really has minimal nutritional value.”
Milk Nutrition Facts
So what is the healthiest milk? The answer may vary, depending on your individual nutritional needs. But in general, if you drink cow’s milk, make it whole and organic; If you opt for non-dairy milk, make it unsweetened and opt for soy, almond or cashew milk.
