Almond, Oat, Cashew, Soy, Macadaemia, Skinny, Full cream, Lactose free, Unpasturised …. with all the milk options and preferences out there who would know what to choose?
Here I will bring you my summary of the main milks (let me know if I have forgotten one and I will add it!) available at coffee shops and in supermarkets and what you need to be aware of when choosing a milk that is right for you.
Let’s start with the cow.
Cow’s milk
Milk comes from the Cow all creamy, high in fat and pasteurised. But cows aren’t neccesarily clean animals, therefore we heat and treat the milk via pasteurisation to make it less likely to contain any bugs. It’s very important people with compromised immunity (old, young, pregnant or those with medical issues) choose pasteurised milk
Skim / Low Fat Cow’s Milk
To make skim milk all they do is separate the milk so they can remove the fat. Let’s say you have 1 Litre milk and you remove 200mL of the fat component. Here is the important myth buster - they DON’T add sugar! So many people come to me and ask “don’t they add sugar to the skim milk?” I say… what would happen if you bought a litre of milk but only got 800mL because they removed 200mL of fat? You would be ripped off! Therefore they need to replace that 200mL with more of the skim portion of the milk - mainly the protein / lactose (carbs) part of the milk. Therefore on the label it says it has a couple grams more sugar but really it’s just more of the natural parts of milk (minus the fat!). If you have no medical or dietary reason not too - I recommend cows milk through and through for everyone. It is high in some really good quality proteins, contains a bucketload of calcium for our bone health and has amazing properties in it for athletes recovery that we don’t even know how they work yet!
If you are concious of weight, calories or cholesterol I would recommend skim milk. A glass of milk makes for a healthy low cal snack, a great recovery or pre-work out drink and it is very versatile for smoothies, cereals and families to share.
Lactose Free
Some people cannot break down the carbohydrate part of milk called Lactose because their gut has less of the enzyme needed to do this job which is called Lactase. This can result in pain, wind, bloating, diarrhoea and discomfort in mild-severe symptoms. The best way to test if you are lactose intolerant is to do a hydrogen breath test OR under supervision of a dietitian, carefully avoiding lactose only for a few days, then reintroducing it to see if you can manage symptoms via elimination. The best milk for those who are lactose intolerant is Lactose free cows milk. The milk manufacturers add Lactase enzyme to the milk to break down the Lactose before it even gets to your gut therefore you shouldn’t have symptoms. You can also buy tablets which have this enzyme called Lacteeaze from the pharmacy to take at the time of any accidental exposure!
If you do have symptoms with lactose free milk - it could be something else therefore reach out to your GP or Dietitian for assistance. The next best option is Soy milk - see why below.
Soy milk
This would be the next closest - Nutritionally - in my rankings to cows milk if you cannot have either cows or lactose free and for plant based athletes. Soy milk has the highest protein of the plant based milks and if you choose calcium fortified - it also is high in calcium. Making it an ideal replacement if you can’t have dairy, or if you prefer!
Plant based milks - oat, almond, coconut cashew/macadamia/hazelnut, rice
All plant based milks are lower in protein and calcium naturally. The manufacturers often add Calcium in amounts that are normally found in cow’s milk. Dairy is the main source of calcium in our diets as a population therefore most people need to be very concious to meet calcium needs if they choose to or need to avoid dairy. If your milk is organic- forget it. They won’t be able to add calcium under the organic code therefore will have very little nutrients as a milk substitute. How do you know if it is calcium fortified? It will probably say in the advertising. Otherwise flip the bottle over - if it says calcium in the Nutrition Information Panel then it has Calcium. Usually about 80-100mg / 100mL.
Oat is the best tasting in coffee/tea if you are wanting the closest taste to cows and doesn’t curdle as much like almond can. It also has some great heart health properties such as fibre, B-glucans and vitamins /minerals of oats
Almond milk is very low carb and calorie - so good for athletes with diabetes or following a keto diet not wanting to worry about carb counting their morning coffee or low carb brekkie. However it is also low in nutrients and protein.
Coconut milk often comes in a can and is mostly best for cooking - it contains saturated fats which aren’t great for our cholesterol but it is also available in low fat options.
Cashew/Macadaemia/Hazelnut milks are all a yummy slightly different nutty flavour, relatively low in carbs but contain healthy fats and small amounts of nut containing vitamin and minerals. When they make nut milks they squeeze / milk the moisure in the nut and discard the solids which discards many of the nutrients of the nut too.
Some plant based milks are sweetened to make them taste better or flavoured - remember to try and use unsweetened most of the time, but you may choose a sweetened soy for example as a recovery drink or to add flavour to your smoothie / bowl at breakkie.
Rice milk not everyones “flavour of the month” and tends to be higher in carbohydrates compared with other plant milks. Try if you prefer but no real benefit over any other plant based milk.
So what milk should I use if….
I’m Pregnant?
Cows milk has the highest nutrients - particularly protein and calcium which is great for both you and baby. You may choose skim or full cream depending on your weight gain during pregnancy. Just make sure you choose pasteurised milk to reduce the risk of getting a bug whilst your immune system is down during pregnancy!
I’m Lactose Intolerant?
Try lactose free milk first and check out Lacteeze tablets for any accidental exposure! Soy is your second best bet with being higher in protein. Otherwise if you get enough protein elsewhere in your diet just choose your fav milk and check it is Calcium fortified.
I have an allergy to milk?
You might also consider if you have an allergy to soy - there is a greater chance if you are allergic to milk. A2 is worth trying if it is considered safe by your Dr as it is a different protein in the milk.
I’m making smoothies / acai bowls?
Try a variety of nut milks for some yummy flavour combos.
I want a plant based alternative for my tea/coffee?
Try oat milk - I think it tastes the most familiar for a hot drink!
I’m your “average” Joe Bloggs athlete with no dietary requirements or intolerances?
Opt for stock standard regular cows milk - why wouldn’t you go for the best nutritionally if its readily available and not to mention usually the cheapest! Choose lower fat cows milk if you are calorie/weight/cholesterol concious.
Any Qs or things I have missed flick me a message and I will add!
Nicole Walker
Dietitian
