Which milk is healthy? QC dietitian Jeni Tackett shares some facts!

By Nutritionist Blogger Jeni Tackett, RD, LD

I was raised in the 70’s and 80’s when the only milk at the grocery store was cow’s milk. (Actually there may have been soymilk but my family from Kansas only purchased cow’s milk.)

The choices of milk today are vast: cow’s, soy, almond, coconut, and even more. You also have the choice of fat levels for many of these milks (fat free, whole fat, 2%) and flavorings (unsweetened, chocolate, vanilla). Are you confused yet?

Let me break down the most popular kinds of milk and give you some pros and cons. In the end every person is different and their choice to drink or cook with cow’s milk or plant milk is just that…their choice.

Cow’s Milk:

Fat free: 1 cup: 90 calories, 0 grams fat, 5 mg cholesterol, 125 mg sodium, 410 mg potassium, 12 grams of carbohydrate (from the sugar lactose), 8 g protein, 30% calcium, 25% vitamin D.

2% milk: 130 calories per cup, 5 g fat, 3 g saturated fat

Whole milk: 150 calories per cup, 8 g fat, 5 g saturated fat

Pros:

• Good source of protein
• Having a combination of carbohydrate and protein at a meal or snack fuels the brain and muscle with carbs and is satisfying with protein.
• Naturally occurring vitamins and minerals
• Added vitamin D
• Lactose free options

Cons:

• Higher fat varieties such as 2% and whole milk contribute saturated fat to the diet
• Animal product with cholesterol
• Ethical issues with dairy farm practices
• Common allergen

Soy Milk:

1 cup of unsweetened soy milk: 80 calories, 4 g total fat, .5 g saturated fat, 0 mg cholesterol, 70 mg sodium, 4 g carbohydrate, 2 g fiber, 1 g sugar, 7 g protein, 15% vitamin D, 15% calcium, 15% vitamin A, 120% vitamin B12, 10% magnesium

Pros:

• A good source of protein
• No lactose for those who are lactose intolerant
• Low in saturated fat
• Lower in sodium than cow’s milk
• Plant based (no cholesterol)
• Vitamins, minerals, added vitamin D and B12

Cons:

• Common allergen
• Some individuals do not want phytoestrogens found in soy milk

Almond Milk:

Unsweetened almond milk 1 cup: 30 calories, 2.5 g total fat, 0 g saturated fat, 1 g carb, 0 g sugar, 1 g fiber, 0 mg cholesterol, 170 mg sodium, 1 g protein, 45% calcium, 25% vitamin D, 50% vitamin D

Pros:

• Low in saturated fat
• Plant product (no cholesterol)
• Lactose free
• Good source of vitamin A
• Fortified with other nutrients

Cons:

• Low in protein (made mainly with water)
• Higher in sodium than cow’s milk
• Environmental concern with the water needed to cultivate almonds

Coconut Milk:

Unsweetened coconut milk 1 cup: 40 calories, 4 g fat, 3 g saturated fat, 0 mg cholesterol, 45 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g sugar, 0 g protein, 35% calcium, 10% vitamin D, 20% vitamin A, 20% vitamin E, 35% vitamin B12

Pros:

• Plant product (no cholesterol)
• Low in sodium
• Added vitamins and minerals

Cons:

• Source of saturated fat
• No protein

So what milk is in the dietitian’s fridge? I keep unsweetened soy milk and fat free cow’s milk stocked in my fridge. I mainly use soy milk because I like the flavor in smoothies and oatmeal, and I prefer a plant based protein. My family uses cow’s milk in some recipes in the fat free variety.

Always look at the food labels so that you know what you are consuming. Make sure your milk of choice has the protein, carbohydrate, and fats that you want with the nutrients that you need.

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.