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Got Milk? How to choose the white stuff

Got Milk? How to choose the white stuff

In 2015 milk isn’t just something you get from the regular supermarket shelf, straight from the farm, straight from the cow! With intolerances and different diets and lifestyles becoming more common, there are many alternatives to traditional cow’s milk on the market and they all have their benefits. How do you choose which one is right for you though? Below is a closer look at some of the different milks on the market and the benefits they have for your health.

Almond Milk

The slimmer’s favourite! Almond milk is made simply from almonds and water and is low in calories, despite still having the creaminess to it that many people want from milk. It’s a great choice if you’re calorie counting because it is low in both calories and sugars and it has many of the healthy fats that your heart loves, just like you’d find in olive oil. The only thing that almond milk is missing is protein.

Soya Milk

One of the more commonly found cow’s milk alternatives, found on the shelves of most supermarkets, soya milk is a combination of natural soya beans and water. It offers a higher protein count than the other non-dairy milks on the market and evidence suggests that soya milk may actually help lower cholesterol. Compared to other non-dairy alternatives, soya milk does have a higher calorie count.

Oat Milk

Like soya milk, oat milk is a top choice for getting cholesterol levels down. It is made from a combination of rapeseed oil, oats and water and 250ml of oat milk provides 1g of beta-glucan soluble fibre which is a third of the recommended daily intake for lowering cholesterol. Calories again are quite high, compared to other alternatives, although lower than regular cow’s milk.

Coconut Milk

Coconut oil is a favourite of many fitness fans as it is a fantastic healthy fat for cooking, and coconut milk is just as good. Made from water and pressed coconut flesh, coconut milk has a low protein count and high levels of saturated fat. As the fats are those medium chain triglycerides that the body needs, it’s a good thing rather than bad. A great choice for cooking and baking.

Rice Milk

Combining pressed rice, water and sunflower oil rice milk is a top choice for people who need an allergen-free, gentle on the gut alternative to dairy milk. It has a high carb content compared to dairy milk, as well as a low protein count. However if you need a solution to a sensitive stomach, rice milk could be it.

Hemp Milk

One of the newer non-dairy milks on the market, hemp milk is a fantastic source of omega-3 fats, unlike any other milks out there. A single serving of this milk gives you all the omega-3 you need, but like many other dairy alternatives it’s missing that protein you’d get from dairy milk.

Back to Basics: The Benefits of Dairy Milk

This article wouldn’t be complete with a look at the benefits of traditional dairy milk. They begin with its most famous claim to fame: a great source of calcium. Wonderful for your bones and teeth, calcium fortifies your body and protects against bone diseases and dental problems. Dairy milk is also a good source of protein which helps rebuild your body’s muscles, especially handy after a workout. It can also help keep soreness at bay!

These are just some of the many milk alternatives out there and whether you have a particular dietary requirement or want to change your dairy intake for health and fitness reasons, maybe one of these types of milk is for you.


the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.