Written by Sammy Hutchison
If you want to start a heated debate at a cocktail party, you don’t necessarily need the normal controversial political fodder. Next time you are out with a group, try casually asking everyone if they drink milk. You’re guaranteed to stir up a fiery talk about what types of milk people drink—the health benefits, the concerns, the many alternatives,the best tasting varieties—and it will likely end with everyone just as confused and flustered as when the conversation started.
In fact, over the past 20 years every year seems to bring a different report or study that points to a certain type of milk or milk alternative as being the new “best” choice. Whole, skim, soy, almond, coconut—all have spent their time in the spotlight. As a personal trainer and personal chef, creating meals with health and fitness in mind are a major part of what I do. Truth be told most milk varieties have their strong points; but some choices are better than others. Here is a look at today’s milk options and how they measure up nutritionally.
Dairy Milk
The old standby. Great protein cotent. Tons of bone fortifying calcium and vitamin D. The sugars are naturally occurring, not “added sugars.” Some people have trouble breaking these sugars (lactose) down. The lactose intolerant should avoid it, and those looking for a lower-calorie choice should stick with skim varieties.
Whole MilK (1 cup)
Calories 150
Fat 8g (5g saturated)
Protein 8G
Carbohydrates 12g (11g sugars)
Viatamin A (6%), Calcium(30%), Vitamin D (25%), Vitamin C (4%)
Skim Milk (1 cup)
Calories 80
Fat 0g
Protein 8G
Vitamin A (8%), Calcium (30%), Vitamin D (25%), Vitamin C (4%)
Soy Milk
Unsweetened soymilk is always a better choice nutritionally. Most are fortified with a good lineup of nutrients, but the vanilla variety has a whopping 16 grams of sugar. Go with the plain soymilk and save the vanilla or chocolate flavors for a treat.
Soy Milk Plain (1 cup)
Calories 90
Fat 4g (.5g saturated)
Protein 7G
Carbohydrates 4g (1g sugar)
Vitamin A(10%), Vitamin C(0%), Vitamin D(30%), Calcium(30%), Iron (6%)
Soy Milk Sweetened (1 cup)
Calories 125
Fat 4g (.5sat)
Protein 6g
Carbohydrates 19g (16g sugar)
Vitamin A (20%), Vitamin C (35%), Calcium (35%),Iron (6%)
Almond Milk
Plain almond milk has a nice, nutty flavor as you might expect. Sweetened varieties are delicious but have a lot of added sugar. Carbs in the plain versions are almost non-existent—a great choice for the carb-concerned folks, but they lack protein. For the lactose-intolerant, plain almond milk is a tough choice to beat.
Almond Milk Plain (1 cup)
Calories 40
Fat 3.5g (0g sat)
Protein 1g
Carbohydrates 2g (0g sugars)
Vitamin A (10%), Vitamin D (25%), Calcium (30%), Iron (4%), Vitamin E (50%), Magnesium (6%), Phosphorus (2%)
Almond Milk
Sweetened Vanilla (1 cup)
Calories 90
Fat 2.5g (0g sat)
Protein 1g
Carbohydrates 16g (14g sugars)
Vitamin A (10%), Calcium (30%), Vitamin D (25%), Iron (2%), Riboflavin (30%)
Coconut Milk
Many people get turned off by the fat content in coconut milk, but the saturated fats from coconuts are actually some of the most nutritious fats, so don’t let that scare you. Calories are still low, and it contains the most fiber of all milk alternatives. Not much protein, however, and the coconut flavor is heavy.
Coconut Milk Plain
Unsweetened (1 cup)
Calories 70
Fat 6g (5g sat)
Protein 1g
Carbohydrates 6g (3g sugars, 3g fiber)
Vitamin A(0%), Calcium (30%), Vitamin B12 (35%), Iron (6%), Magnesium (30%)
Coconut Milk
Sweetened Vanilla (1 cup)
Calories 70
Fat 5g (5g sat)
Protein 1g
Carbohydrates 16g (12g sugars, 3g fiber)
Vitamin A (0%), Calcium (30%), Vitamin B12 (30%), Iron (8%), Magnesium (25%)
Rice Milk
Rice milk is actually an incredibly nutritious milk alternative with a whopping 6 grams of fiber per serving. However, it’s not the tastiest type, and the sweetened varieties are swimming in sugar. If you are watching your waistline, go with unsweetened varieties.
Rice Milk unsweetened (1 cup)
Calories 45
Fat 2g
Protein 1g
Carbohydrates 10g (6g fiber)
Lactose Free Milk
Great choice for those who cannot handle the lactose in milk. Still can have a lot of added sugar, so keep an eye on the Nutrition Facts panel on the packaging.
Lactose Free
Fat Free (1 cup)
Calories 90
Fat 0g
Protein 8g
Carbohydrates 13g (12g sugars)
Vitamin A (10%), Calcium (50%)
Raw Milk
Popularity of unpasteurized (raw) milk has increased in recent years. At the same time, health concerns keep sales of the product illegal in many states including Virginia. Enthusiasts say raw milk is nutritious and safe to drink yet public health officials warn of the potential for illness.