Milk Showdown – Plant vs. Dairy: What Are the Health Benefits? Find Out Now!

Choosing what milk is healthiest for you is a highly individual decision and influenced by other factors and not only health which will be the subject of this post.

From a health perspective, if you need to gain weight and need more calories, protein, calcium and potassium (for athletes and people who may be underweight), full-fat/regular whole cow's milk may be most effective for your goals. One the other hand, if you're trying to lose weight and need to cut calories, you can go opt for an unsweetened plant-based option, like almond milk.

Here we examine the health properties of the most popular choices and like with most of our nutrition posts we generally recommend a balanced diet so why not find room for all of them on this list if they fit with your values!

Whole Milk

Cow milk is an excellent source of calcium, protein, vitamin D, potassium and phosphorous. Without fortification, it has 300mg of calcium, which constitutes 30% of the recommended daily intake for adults. Cow milk has about double the amount of protein than that in soy milk. It has eight grams of protein and 12 grams of carbohydrates per cup. And, one cup of milk has half of the recommended daily intake of B12.

Almond Milk

One cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk. This means it will help you lose or maintain your current weight if you make the switch to almond milk.

It’s also low in sodium and high in omega-3 fatty acids, has no cholesterol or saturated fat, and helps to prevent high blood pressure and heart disease. Because

Lactose intolerance impacts about 25% of the US population, which means they have difficulty digesting the sugar in cow’s milk. This makes almond milk a suitable, lactose-free substitute.

Soy Milk

Soy is naturally high in essential fatty acids, proteins, fibre, vitamins and minerals. Unlike dairy milk, which is high in saturated fat and cholesterol, soy milk fat is mostly unsaturated with no cholesterol. Studies have shown that a regular intake of soy can significantly lower your blood concentrations of triglyceride and low density lipoproteins (LDL) and raise the level of high density lipoproteins (HDL).

The phytoestrogen in soy can also help accelerate calcium absorption by your body and prevent the loss of bone mass. For the maximum benefit, make sure to buy the soy milk that is fortified with extra calcium and vitamin D.

Rice Milk

Rice milk is a dairy-free milk made from rice. Like soy milk and almond milk, rice milk is safe for consumption by individuals who are lactose intolerant. Rice milk is also low in fat and contains a higher level of carbohydrate than cow’s milk. However, unlike cow’s milk, rice milk doesn’t contain cholesterol, which makes it healthy for your heart. Rice milk is also a flavourful substitute for vegans and vegetarians who are allergic to soy.

Coconut Milk

Although coconut milk is fattier than its dairy counterpart, the medium-chained saturated fatty acids in coconut milk convert into antiviral and antibacterial mechanisms in the body, and are more readily used for energy by the liver, making them less likely to be stored as fat. Coconut milk is also believed to aid in digestion and healthy gut flora.

Hemp Milk

Hemp milk, or hemp seed milk, is a plant milk made from hemp seeds that are soaked and ground in water. A fantastic alternative to dairy, soy and nut milks, hemp milk is a great source of protein. It also contains calcium, magnesium, iron, potassium, fibre and vitamin B and supports heart health, and boosts immunity.

That’s our list and a summary of the health properties of plant and dairy milks. Variety is the spice of life and with these all available in your local supermarket in 2020 why not try and incorporate them all into your diet this year…