Should You Actually Stop Drinking Regular Milk?
Got Milk? Whether it’s good ol’ cow’s milk, or one of the many substitutes that have hit the market, chances are you’re using milk on a regular basis. But which one should you choose? Let’s breakdown down the differences between our trusty OG and it’s newer substitutes.
OG Cow’s Milk
An average eight ounce glass of milk has 102 calories. It’s packed with 8.2 grams of protein, 2.4 grams of fat and 31% of the recommended daily value for calcium. Now, what do all those numbers mean? It all means that if you’re not lactose intolerant, a glass of milk will strengthen your muscles and improve your bones with Vitamin D, phosphorus and calcium. On the other hand, normal cow’s milk typically contains some saturated fats that can start to show on your body after a while. Also, many children cannot digest the proteins in cow’s milk properly leading to some allergies including the all-too common sugar allergy to lactose.
Plain Unsweetened Almond Milk
Almond milk is typically made from ground almonds and water. It naturally contains less calories and fat than cow’s milk with 40 calories per 8 ounce serving and 2 grams of fat. You’ll also find an increase in daily calcium value at 40%, but a much lower protein value of less than 1 gram. Many almond milk brands add sugars to sweeten the taste of almond milk, so be sure to keep an eye on that label if sugar is something you’re trying to avoid. Almond milk is also great for getting Vitamins E and D.
Regular or Unsweetened Coconut Milk
Coconut milk cartons are usually watered down to match the consistency of cow’s milk and even cut down the fat content. Although it has zero protein and 5 grams of mainly saturated fat, coconut milk only has 60 calories and 40% of the recommended calcium intake. Most brands of coconut milk contain calcium, Vitamin D, and B12. Keep in mind the cans of coconut milk are much thicker, stickier, contain more fats and stronger “coconutty” flavors compared to their cartoned counterparts.
Hemp Milk
Hemp Milk is made from ground up hemp seeds which bring out a really rich nutty flavor. Many brands sweeten their hemp milk with brown rice syrup and/or cane juices. Not only does hemp milk have a lot of omega-3 and omega-6, it also contains Vitamins D and B12. At 105 calories, 2.5 grams of protein, and 40% daily calcium, hemp milk can really pack a health punch. Unfortunately, if you are drinking hemp milk that contains brown rice syrup, you may want to keep in mind that some brown rice syrup formulas do contain small amounts of arsenic.
Unsweetened Rice Milk
At 115 calories per glass of rice milk and only 30% of the daily value of calcium, rice milk tends to get a bad rap. But, it also contains 1 gram of protein, so it’s better than coconut milk if you’re looking for protein when you head to the gym. Rice milk is a great source for Vitamin B12 and iron despite its lower percentage of calcium.
Low-Fat Plain Soy Milk
With “low fat” soy milks, there is typically 2 grams of fat and 6 grams of protein. At 90 calories per cup, soy milk contains 33% of the daily calcium recommendation. As soy milk is made from ground up soybeans and water; it still holds high protein, B Vitamins, calcium, and Vitamin D. Keep in mind that flavored soy milks contain an average of 8 grams of cane and other added sugars. It is also a good idea to keep an eye out for brands with USDA organic seals or at least non-GMO verified labels to get the most out of your natural plant-based milk.
Keep in mind that this only helps you understand the nutritional properties of the milk and is in no way shape or form a representation of what milks to avoid or cherish. Don’t forget that these milk alternatives taste a little different, and you may want to mix and match your milk alternatives for your different needs. I’m going to go eat some of my non-GMO cereal with some unsweetened almond milk and hope you make some healthy choices with your milk.
Featured Image via Sova Huhu
