Walking through the dairy aisle at the grocery store used to be a relatively simple process. Today, stores carry dozens of different types of milk, which makes the process a bit more complicated. With all these options, how do you choose the best one for you?
To help guide you, here’s a breakdown of milk and milk alternatives and their unique health benefits as well as their disadvantages:
| Type of Milk | Benefits | Disadvantages |
| Cow’s Milk | ||
| Whole and 2% | Good source of vitamins A and D; high protein and calcium content | Higher in saturated fat |
| Low-fat and nonfat | Lower in calories but still provides high calcium and protein content; less saturated fat | Higher sugar content* (compared to whole milk) |
| Plant-based Milk | ||
| Almond | Low in calories and fat content; high in vitamin E | Can have higher added sugar content** |
| Soy | Similar protein and calorie content to cow’s milk | Can have higher added sugar content** |
| Coconut | Contains higher levels of electrolytes and fiber; high in vitamin E | Higher in saturated fats and lower in calcium |
| Oat | High in calcium, vitamin D and fiber | Can be higher in calories and added sugar**; commonly contain seed oils, such as rapeseed, to provide a creamier texture |
*When the fat is removed from the milk to create low-fat and nonfat options, the other components, such as sugar and carbohydrates, will be higher in content. The sugar is not added sugar like in plant-based milk alternatives; it is the natural sugar found in milk called lactose.
**In many plant-based milk alternatives, it is common to add sweeteners and flavoring to enhance the flavor of the milk. To avoid the added sugars, opt for the unsweetened and unflavored milks.
When choosing the milk that is best for you, it’s important to consider your dietary preferences, nutritional needs and any allergies or intolerances that you may have. While each type of milk offers its own set of benefits, keep in mind that your goal is to create a balanced diet.
The best way to decide which type of milk to grab walking down the aisle is to read the nutrition label and keep an open mind (and listen to your taste buds).
by Jenna Linstra
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