Navigating the milk aisle can be overwhelming with so many options available nowadays. We’ve reviewed six types of milk, ranking them from the healthiest to the least recommended. Here’s a comprehensive look at these choices to help you make an informed decision.
1. Cow’s Milk
Why it’s great: Cow’s milk is a traditional staple, packed with protein, calcium, and essential vitamins like B12 and D. It’s ideal for those without lactose intolerance or dairy allergies.
Best for: Those who tolerate dairy and need a reliable source of calcium and protein.
Caution: Not suitable for lactose-intolerant individuals or those with dairy allergies.
2. Soy Milk
Why it’s great: Soy milk is a powerhouse, boasting high protein content similar to cow’s milk, along with essential amino acids. It’s often fortified with calcium, vitamin D, and B12.
Best for: Individuals seeking a high-protein, plant-based option.
Caution: Some people may have soy allergies.
3. Oat Milk
Why it’s great: Oat milk tops the list for its nutritional balance and low allergen risk. It’s rich in fibre, vitamins (especially B vitamins), and minerals, and often fortified with calcium and vitamin D.
Best for: Those looking for a nutrient-dense, environmentally friendly milk alternative.
Caution: Oat milk can be higher in carbohydrates and calories compared to other plant-based milks. Check for added sugars in some brands.
4. Almond Milk
Why it’s great: Low in calories and a good source of vitamin E, almond milk is a popular choice for those monitoring their calorie intake. It’s usually fortified with vitamins and minerals.
Best for: Calorie-conscious consumers and those who enjoy a light, nutty flavour.
Caution: Be wary of added sugars in flavoured varieties.
5. Coconut Milk
Why it’s great: Known for its rich, tropical taste, coconut milk is low in carbohydrates and provides a unique flavour to dishes and drinks. It’s also rich in medium-chain triglycerides (MCTs), which can be beneficial for energy.
Best for: Adding a tropical twist to recipes or beverages.
Caution: It’s low in protein and can be high in saturated fats.
6. Rice Milk
Why it’s great: Naturally sweet and hypoallergenic, rice milk is often fortified with calcium and vitamins. It’s a safe choice for those with multiple allergies.
Best for: Individuals with allergies to nuts, soy, or dairy.
Caution: Low in protein and can have a high glycaemic index, which may not be ideal for those watching their blood sugar.
Making the Best Choice
Choosing the right milk depends on your nutritional needs, taste preferences and any dietary restrictions you may have. Whether you’re looking for a high-protein option, a low-calorie choice or something hypoallergenic, there’s a milk out there that fits the bill. Always read labels to check for added sugars and ensure you’re getting the nutrients you need.
