Drinking milk is a part of our culture, whether on its own or in all the other dairy products we consume, from cheese to yogurt to ice cream. But lately, traditional cow’s milk has come under fire because of the hormones and antibiotics given to the livestock that produce it, the negative environmental impact of dairy farms where it’s made, and the high fat content within it. (Plus, so many people are just naturally lactose intolerant.) Luckily, there are many milk alternatives out there. Almond milk is having a major moment, while formerly popular soy milk is on the way out. And as for the other options? We spoke with three nutritionists to get the lowdown on 10 different kinds of milk.
Almond Milk
This creamy nut milk has ousted soy from the hippest coffee shops across the country, but is it worth the hype? For those who are lactose intolerant or vegan, almond milk contains many of the same nutrients as cow’s milk, but with fewer calories. “Almond milk provides a hefty dose of vitamins, including vitamin E and biotin,” says Carly de Castro, co-founder of Pressed Juicery and author of Juice: Recipes for Juicing, Cleansing, & Living Well. “This makes it especially beneficial for cardiovascular health, blood sugar balance, and getting supple and moist skin. Plus, it’s low in calories and can easily be blended into a latte or green smoothie.” Still, you should always look for unsweetened or unflavored almond milks, and check the label, as many processed versions contain added sugar or salt.
Soy Milk
Soy milk has a lower sugar content than regular milk and is less expensive than other milk alternatives. It also contains phytoestrogen, which can accelerate calcium absorption. But it is often highly processed and contains many additives, so it’s no longer recommended by many nutritionists. They think soy is toxic to the body unless it’s fermented, like in miso soup, salad dressings, tempeh (a fermented soy and grain product), and tamari (a wheat-free soy sauce), explains Haspel. Unfermented forms of soy are known to cause an imbalance of sex hormones, inhibit protein absorption, and deplete the thyroid of iodine, one of the most important minerals needed for growth and metabolism. “I heard that drinking two glasses of soy milk daily for one month is enough to alter a woman’s menstrual cycle,” Haspel told us.
Whole Milk
Whole milk is high in potassium and contains a balanced distribution of fats, carbohydrates, proteins, vitamins, and minerals, but it contains the the sugar lactose, which is difficult for many people to digest, explains nutritionist Keri Glassman. Also, because it is pasteurized, the good bacteria is often killed, so drinking it can decrease the immune system’s ability to fight pathogens. Dairy products can also contribute significant amounts of cholesterol and fat to a person’s diet. “Diets high in fat and saturated fat can increase the risk of several chronic diseases, including cardiovascular disease,” says Haspel. “Also, breast feeding mothers may tend to have colicky babies if they consume cow’s milk, as the cow’s antibodies can pass through the mother’s bloodstream into her breast milk and to the baby.”
Skim Milk
Bad news for those thinking they were taking the healthy route by drinking fat free milk. Dairy intrinsically has fat, so the more fat that is stripped and skimmed, the more processed the product is. Because it’s skimmed of fat, very often sugar, artificial flavors, and chemical additives are added to compensate and make it taste better. So many products made with skim milk, like fat-free yogurts, cottage cheese, puddings, and ice cream have more sugar and carbohydrate content than the one percent, two percent, and full-fat options. “Most people tend to eat more of the fat-free option and end up hungrier faster because it doesn’t fill them up or satiate their taste buds,” says Haspel.
Drinking skim milk can also lead to nutritional deficiencies, explains Glassman, because the body needs adequate levels of fat to absorb certain vitamins, including A, D, E and K. If there are inadequate levels of fat in your diet, your body may need to take vitamin D from reserves stored in your bone.
Organic Milk
“Organic milk is one of the best options if you’re drinking cow’s dairy, because it is free of hormones, pesticides, and antibiotics,” says de Castro. Organic milk also has higher levels of omega-3 fatty acids than conventional milk, which helps to lower inflammation while improving cognition and cardiovascular health.
So while it’s more expensive than regular milk, organic milk is definitely worth the splurge. If not organic, Haspel explains that dairy cows are often given synthetic hormones to increase milk production that you will end up taking into your body. In addition, many cows need to be treated with antibiotics because they’re producing more milk than they naturally are able to, so they end up attracting infections. Traces of these antibiotics and hormones have been found in samples of milk and other non-organic dairy products.