6 types of health-beneficial milk recommended for regular consumption

1. Cow’s milk

A cup of cow's milk. Illustration photo by Pexels

According to the health news platform Eating Well, whole cow’s milk offers a mix of carbohydrates, protein, fats, calcium, potassium, vitamin B12, and vitamin D. One cup of cow’s milk delivers 8 grams of protein, comparable to an ounce of cooked meat, poultry, or seafood, making it an excellent choice to start your day or recover post-exercise.

The combination of carbohydrates and fats provides essential energy for bodily functions, while calcium fortifies bones. Vitamin B12 in cow’s milk aids brain function and metabolic processes. Potassium is crucial for maintaining healthy blood pressure and heart function.

Most commercially available cow’s milk is fortified with vitamin D, facilitating the absorption of calcium and helping meet the daily requirements for this nutrient.

2. Soy milk

For those considering plant-based alternatives, soy milk stands out. One cup of unsweetened soy milk typically contains around 80 calories, 7 grams of protein, 299 mg of calcium, 299 mg of potassium, 4 grams of fat, and 4 grams of carbs. It offers fewer carbohydrates than cow’s milk, which may benefit heart and brain health, while remaining rich in protein and other nutrients like calcium and vitamin B12.

Soy milk also includes both soluble and insoluble fibers, which aid in reducing fat absorption and managing cholesterol levels. Additional benefits, as noted by Healthline, include lowering high blood pressure, reducing inflammation, and aiding in weight management.

3. Almond milk

A cup of almond milk. Illustration photo by Pexels

Almonds, popular as snacks, are also processed into milk, often consumed with breakfast. A cup of unsweetened almond milk provides about 39 calories, 3 grams of fat, 1 gram of protein, 482 mg of calcium, and 176 mg of potassium. It is rich in calcium and vitamin D, which are crucial nutrients for vegetarians and vegans.

It is important to note that almond milk has plant-based protein, which may be less satiating than animal protein found in cow’s milk. Although not as nutrient-dense as cow’s or soy milk, almond milk remains a healthy choice.

4. Coconut milk

Like almond milk, coconut milk includes vitamins B12 and D. It is a favored option for many, though it is less calorie-dense and almost protein-free but higher in fat than reduced-fat cow’s milk.

Thus, coconut milk is better suited as a flavor enhancer or for occasional use rather than as a staple milk choice.

5. Oat milk

The nutritional profile of oat milk—calories, fats, and carbs—aligns closely with that of reduced-fat cow’s milk and soy milk. Oat milk also provides fiber, beneficial for those aiming to lose weight. It can be homemade without added sugars to enhance its health benefits.

6. Rice milk

Rice milk is typically fortified with nutrients less common in plant-based diets, such as calcium, vitamin B12, and iron. Although it offers less protein than cow’s milk, its higher carbohydrate content makes it an excellent energy booster pre-workout.