The Great Milk Debate
Sarah Hinrichsen, Co-Founder & CEO at Body Fuel Alliance
This is literally the #1 question people ask me. “Seriously, what milk should I be drinking?!” And the lowkey bummer is, there is no absolute correct answer. As with all things in the nutrition world, it really comes down to your body. What have you been drinking? What is your exercise level? Do you have a hormone imbalance that you’re working through? It’s TOUGH to know what’s best. Here, I’ve broken down each type of milk that’s usually available to us, and given you some pros and cons for each. Whole Milk – The list of essential minerals in whole milk is impressive. Calcium. Vitamin A. Vitamin D. Magnesium. It honestly never ends. That being said, a lot of nutritionists have an issue with whole milk mostly because we don’t have any way of knowing the quality of life of the cows at the dairy farms. The Got Milk campaign of the 90s was entirely paid for by the dairy industry (naturally). As with many things in life, when you follow the money you find the answer to your question. With that in mind, most scientific nutritionists are against dairy milk, as they don’t believe the benefits outweigh the potential negatives. There’s also the argument that human beings were never meant to consume milk from another species. With all that said, locally sourced milk can be an amazing addition to any diet!
Soy Milk – Soy milk seems to be the overall choice among scientific nutritionists for a couple of reasons. While soy has been a bit demonized in the nutrition world, it offers the highest amount of protein for non-dairy milk options. Soy milk contains all 9 of the essential amino acids we need in our diets, doesn’t increase a risk of breast cancer, and contains calcium and iron. That being said, soy allergies are fairly common among the average person and if you’re unaware of that, it could cause pretty severe stomach aches. Soy milk manufacturers also tend to add a good amount of sugar to their product so make sure you’re double checking that label before heading down the soy milk road!
Almond Milk – The important thing to double check with almond milk is that there is NO added sugar! Almond milk can carry carcinogens that are horrible for our bodies, so it’s important to do your research on what brand you’re buying and double check that it was sourced in a healthful way. Personally, I like to make my own almond milk, because then I know EXACTLY what’s going into it. Almonds are of course a great source of polyunsaturated fats, so watching my almonds blend with water gives me confidence that my body is getting all the goods. The main pro of almond milk is how low it is in calories. That being said, it is ALSO low in protein, so if your main health goal is to lose weight, you’ll need to source your calories and protein sources elsewhere in your diet. There is very little fat in almond milk as well, so overall, you’re really just getting water with a bit of flavor to it. As long as there is no sugar added (like Starbucks almond milk has!), there’s nothing wrong with that – but make sure you understand why you’re choosing almond milk.
Oat Milk – Relatively new on the milk scene, oat milk is great for cereals, hot beverages, and drinking on its own. The most important facts about oat milk to remember are that 1) it probably won’t sit well with you if your body has an aversion to grains or gluten and 2) it is a carb. Even though it comes in liquid form, those carbohydrates are alive and well. The sugar in it is natural, and the calories are high, but it does provide more riboflavin (vitamin b-2) than regular cow’s milk. I love oat milk as long as I use it as a balanced part of my nutritional day.
Coconut Milk – I’ve found coconut milk to be insanely polarizing, mostly because of the taste. I personally LOVE the taste of coconut – I think it gives a nice sweet undertone to my smoothies and is perfect for sweetening my coffee. It’s a great source of Medium-Chain Triglycerides, contains antimicrobial properties, including antiviral, antibacterial, and anti-fungal elements to boost your immune system, and contains numerous antioxidants. That said, the protein levels are almost non-existent, it often contains guar gum, which might cause digestive issues for some people, and Carrageenan is often used to thicken the coconut milk. As I’ve said (probably too many times at this point) know the risks and benefits – and then make an informed decision on if coconut milk is a fit for your lifestyle!
Hopefully, this gives you some insight into the vast world of milk options, and you feel empowered to make a decision about which you like best! Honestly, I’m sure my bias shined through on this page, because I’ve spent so much time figuring out which milk works for my body and which benefits seem most important in my day to day! Unfortunately, no one can make those decisions for you.
When I’m at home, I usually have 4 types of milk on hand at all times. Overkill? I don’t know, only God can judge me I guess. I defend myself, however, because each milk plays such a different role in my dishes. For example, if I’m having cereal, I don’t need to use oat milk because it’s basically another carb source and I’m already getting plenty of carbs from the cereal alone. In that case, I’ll go with almond milk. But if I’m having 2 eggs for breakfast and I’m craving a carb source, I’ll definitely reach for oat milk because I personally think it froths the best! My dad has had a glass of 2% dairy milk with his dinner every single night since he was 2 years old, and without it, his body would definitely feel strange for a while! He has no allergy to dairy, so why should he change that habit? I personally urge you to not let the world shame you for your milk choice – but inform yourself so you can make the best decision(s) for your body
Disclaimer:
It is important to note that the information in this blog post is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It is always best to consult with a healthcare provider before making any significant changes to your diet.
