Milk Wars: Which Type of Milk Should We Really Be Drinking?

At most coffee shops we’re faced with the question: what milk would you like with that? When I was in high school I didn’t think twice about it and responded, “whatever you have.” Now as a student studying nutrition, I’ve started thinking more about the various types of milk and their unique health offerings. Should I drink the trendy, plant-based kinds of milk, or stick with tried-and-true cow’s milk? That’s why today I will be diving into the world of milk, analyzing the pros and cons of whole, skim, 2%, and non-dairy alternatives.

Below is a breakdown of numerous types of milk, including the pros and cons associated with each.

Whole

Nutrient Breakdown per 1 Cup

  • Total calories: 146
  • Fat (g): 8
  • Protein (g): 8

Pros

  • Rich in essential nutrients like calcium, riboflavin, vitamin A, and protein
  • High in heart-healthy mono- and polyunsaturated fats

Cons

  • High in saturated fat and cholesterol, proven to cause coronary heart disease
  • Costly for the environment, as it requires substantial land and water use and emits a significant amount of greenhouse gases

Skim

Nutrient Breakdown per 1 Cup

  • Total calories: 83
  • Fat (g): 0.20
  • Protein (g): 8

Pros

  • Compared to other dairy milk options, skim is the lowest in total fat, calories, and the highest in protein
  • Higher in vitamin A, B12, and calcium than whole milk

Cons

  • Compared to other dairy milks, it is the lowest in healthy unsaturated fats
  • As with other dairy milks, it’s costly for the environment

2% Milkfat

Nutrient Breakdown per 1 Cup

  • Total calories: 122
  • Fat (g): 5
  • Protein (g): 8

Pros

  • Less saturated fat and total calories than whole milk
  • High in protein

Cons

  • Moderately high in saturated fat and cholesterol, especially compared to skim milk
  • As with other dairy milks, it’s costly for the environment

*Fortified, Unsweetened Almond Milk

Nutrient Breakdown per 1 Cup

  • Total calories: 30
  • Fat (g): 2.5
  • Protein (g): 1

Pros

  • Does not contain lactose (a sugar found naturally in dairy products) making it a good choice for lactose intolerant individuals
  • Low in fat, high in fiber, and does not contain cholesterol

Cons

  • Lower in protein
  • Its production requires a lot of water, making it a less sustainable plant-based option (Fleisher, 2018)

*Fortified, Unsweetened Soy Milk

Nutrient Breakdown per 1 Cup

  • Total calories: 80
  • Fat (g): 4
  • Protein (g): 7

Pros

  • Higher in calcium than cow’s milk
  • Higher in protein than many other plant-based milk options
  • Does not contain lactose or cholesterol
  • Environmentally friendly, due to its minimal land and water use

Cons

  • Higher in fat than many plant-based milk options
  • Unsuitable for people with soy allergies

Unsweetened Hemp Milk

Nutrient Breakdown per 1 Cup

  • Total calories: 60
  • Fat (g): 4.5
  • Protein (g): 3

Pros

  • High in healthy, unsaturated fats
  • Does not contain lactose or cholesterol

Cons

  • Higher in total fat than many plant-based milk options
  • Low in protein

Unsweetened Oat Milk

Nutrient Breakdown per 1 Cup

  • Total calories: 90
  • Fat (g): 1.5
  • Protein (g): 2

Pros

  • Good source of fiber
  • Low in total fat
  • Does not contain lactose or cholesterol
  • Environmentally friendly, due to its minimal land and water use

Cons

  • Higher in calories than most dairy-free options
  • Low in protein

*fortified means that extra vitamins and nutrients have been added to this product

At the end of the day, each type of milk has its own benefits and drawbacks. Your choice in milk should reflect your unique goals—whether that’s to increase your protein consumption, watch your fat intake, or protect the environment. For a detailed discussion about the right milk for you, consult with a registered dietitian or nutritionist.

Sources

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