The “Milk Craze”: Exploring the Benefits of Different Types of Milk

The health and wellness world is currently experiencing a "milk craze”, with a variety of milk options available to consumers. From traditional cow’s milk to plant-based alternatives, each type of milk offers unique benefits and potential drawbacks. We decided to break down the benefits of nut milks like almond and cashew, oat milk, whole milk, and raw milk to help make an informed choice about which milk is best for you.

Nut Milks

Benefits

• Low in Calories: Nut milks are typically lower in calories compared to whole milk, making them a popular choice for those watching their calorie intake.
• Rich in Vitamins and Minerals: Nut milks are often fortified with essential nutrients like calcium, vitamin D, and vitamin E.
• Dairy-Free: These milks are suitable for individuals with lactose intolerance or dairy allergies.

Pros

• Low in Saturated Fat: Nut milks contain minimal saturated fat, which is beneficial for heart health.
• Versatile: They can be used in a variety of recipes, from smoothies to baked goods.
• It doesn’t spike blood sugar levels when consumed on its own due to the protein/fat ratio. 

Cons

• Lower Protein Content: Nut milks generally have less protein compared to cow’s milk, which might not be ideal for those needing higher protein intake.
• Added Ingredients: Some commercial nut milks contain added sugars, thickeners, and preservatives.

Oat Milk

Benefits

• High in Fiber: Oat milk contains beta-glucans, a type of soluble fiber that can help lower cholesterol levels.
• Creamy Texture: Its natural creaminess makes it a popular choice for coffee and lattes.
• Dairy-Free: Suitable for those with lactose intolerance or dairy allergies.

Pros

• Sustainable: Oats require less water and resources to produce compared to nuts, making oat milk an environmentally friendly option.
• Nutrient-Rich: Often fortified with vitamins and minerals like calcium and vitamin D.

Cons

• High in Carbohydrates: Oat milk has a higher carbohydrate content compared to other milk alternatives.
• Added Ingredients: Some brands add sugars and processed oils to enhance flavor and texture, so it’s important to check the label.
• It can lead to a spike in blood sugar levels if consumed on its own and not paired with other macronutrients like protein and fat. 

Whole Milk

Benefits

• Nutrient-Dense: Whole milk is a good source of essential nutrients, including calcium, vitamin D, and potassium.
• High in Protein: Contains about 8 grams of protein per cup, supporting muscle growth and repair.

Pros

• Rich and Creamy: Its natural fat content gives it a satisfying, creamy texture.
• Complete Nutrient Profile: Whole milk provides a balanced mix of protein, fat, and carbohydrates.
• It doesn’t spike blood sugar levels when consumed on its own due to the macronutrient ratio. 

Cons

• High in Saturated Fat: Contains more saturated fat compared to skim or plant-based milks, which may be a concern for heart health.
• Lactose Content: Not suitable for those with lactose intolerance or dairy allergies.

Raw Milk

Benefits

• Natural Nutrients: Raw milk is unpasteurized, retaining its natural enzymes and nutrients.
• Probiotic Potential: Contains beneficial bacteria that can support gut health.

Pros

• Rich Flavor: Many people find raw milk to have a superior taste compared to pasteurized milk.
• Nutrient-Rich: Retains more vitamins, minerals, and enzymes due to lack of pasteurization.

Cons

• Safety Concerns: Raw milk can contain harmful bacteria like E. coli and Salmonella, posing serious health risks.
• Legal Restrictions: Raw milk is not legally available in all regions due to safety concerns.

Which Milk is Best for You?

Like most things when it comes to nutrition and food choices, the best milk for you really depends on your individual dietary needs, preferences, and health goals. Here are a few considerations:

• Nutrient Needs: If you need higher protein intake, whole milk might be a better choice. For those looking for a lower-calorie option, nut milks could be ideal.
• Dietary Restrictions: Those with lactose intolerance or dairy allergies should opt for plant-based milks like almond, cashew, or oat milk.
• Health Goals: Consider the fat content and added ingredients. If heart health is a concern, lower-fat options like nut and oat milks might be preferable.

What to Look for When Choosing a Milk

• Ingredient List: Check for added sugars, preservatives, and thickeners. Learn how to decode an ingredient list here. 
• Nutritional Content: Compare protein, fat, and carbohydrate content based on your dietary needs.
• Fortification: Look for milks fortified with essential vitamins and minerals like calcium and vitamin D.
• Taste and Texture: Choose a milk that you enjoy and that fits well with your dietary habits.

Lanby Approved Brands 

• Nut & oat milks: Three Trees, Malk, Elmhurst or consider making your own using a plant-based milk maker 
• Whole milk: we look for 100% grass-fed, A2/A2, organic, regenerative brands like Alexandre Family Farm. 
• Raw milk: we suggest shopping at your local farmers market. 

Conclusion

With the wide variety of milk options available, there is something to suit every dietary need and preference. Understanding the benefits and drawbacks of each type can help you make an informed choice that supports your health and lifestyle. If you're still unsure about which milk is best for you, our team of Wellness Advisors is here to offer further support and guidance.