Milk is most enjoyed nutritious fluid, Not too long ago, the only thing you could expect to drown your cereal in was whole cow’s milk. Now, cow’s milk comes in all sorts of varieties: whole milk, 2 percent, 1 percent, skim (fat-free) .For people with dietary or allergy concerns, there are also alternatives to cow’s milk. Almond, soy, rice, and coconut “milk” are popular plant-based milk alternatives.
Types of Milk
Whole milk
Whole milk has the highest fat content of all types of milk whole milk is high in natural proteins, fat, and calcium it is usually fortified with vitamin A and vitamin D, as well . Whole milk can provide essential proteins, extra calories from fats, as well as vitamins and minerals. Cow’s milk, including grass-fed and low heat pasteurized options, is widely available .
Cow's milk Nutritional facts
One cup contains about:
- 150 calories
- 12 grams of carbohydrates in the form of lactose (milk sugar)
- 8 grams of fat
- 8 grams of protein
Almond milk
Almond milk is a nutritious, low-calorie drink that’s become very popular. It is made by grinding almonds, mixing them with water and then filtering the mixture to create a product that looks a lot like milk and has a nutty flavor. Usually, extra nutrients such as calcium, riboflavin, vitamin E and vitamin D are added to it to boost its nutritional content.
Almond Milk Nutritional facts:
One cup, unsweetened almond milk has:
- about 30 to 60 calories
- 1 gram of carbohydrates
- 3 grams of fat
- 1 gram of protein
Soy milk
Soy milk is made from soybeans and filtered water. Like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life. Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose.
Soy Milk Nutritional facts:
One cup of unsweetened soy milk has:
- about 80 to 100 calories
- 4 grams of carbohydrates (sweetened varieties have more)
- 4 grams of fat
- 7 grams of protein
Nutritional content of Cow's milk vs Soy milk vs Almond milk
Which works best: Almond vs soy vs regular milk?
Almond milk is completely plant-based, making it suitable for vegans and other people who avoid dairy products. It is also suitable for people who have a dairy allergy. Because it’s low in protein, it is not suitable as a full replacement for dairy in young children. People with chronic kidney disease often avoid dairy due to its high levels of potassium and phosphorus. Almond milk has much lower levels of these nutrients and may be a suitable alternative. Soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose. Soymilk is to be avoided among thyroid patients and also leads to increased estrogen levels . Whole milk is high in calories and fat. Many people are intolerant to lactose, a sugar found in milk. Some people have ethical concerns about modern dairy farming practices or veganism.
