Have you noticed how many different types of “milks” there are to choose from these days? And I say “milk” because more than half of the options available aren’t even proper milk (I mean how exactly do you milk an almond?)

10 years ago, these options were not available. No wonder it can be so confusing! So it only makes sense that with more and more people becoming health conscious, more options become available for consumers.

Allergic to cows’ milk? Try Soy
Lactose intolerant? Try lactose-free milk
Going plant-based? Try soy or oat milk
Have a nut allergy? Try rice milk
Want super low calorie? Try Almond milk

If opting for plant-based options, make sure to look out for added sugar and other ingredients that shouldn’t really be there. Rather choose the ‘unsweetened’ option.

So, which “milk” should you be opting for?
Each milk sort has a different taste, texture, and different nutritional value. Make use of this guide to help you make a more informed decision.

Cow’s Milk
In the last few months, cows’ milk has been getting a lot of flak and is being called unhealthy due to the hormones it contains. However, this should not be a concern.

Did you know: 1L of cow’s milk only has 10 nanograms of oestrogen. Contraceptive pills contain 35 000 nanograms of oestrogen. This means you would need to drink 35 000L of milk daily to ingest the same number of hormones. This is obviously completely unrealistic and should therefore not be of any concern to the general population.

Cow’s milk is a great addition to an overall healthy and balanced diet. Cow’s milk is nutrient-rich and daily consumption will not affect the health of children or adults.

If you have switched to a different type of milk because of this reason, you may switch back with no guilt!

1 cup (250 ml) of Cow’s milk contains:

150 calories
12g carbs
8g protein
8g fat
12g sugar
0g fibre

Oat Milk
If you are vegan or vegetarian, this milk could be a good option for you.

Oat milk is creamier and slightly higher in protein, compared to other plant-based milks. Oat milk is also relatively low in calories, which is a plus!

Many people enjoy the heartier flavour and texture that oat milk gives and has become quite popular in coffee shops.

1 cup (250 ml) of Oat milk contains:

100 calories
9g carbs
2g protein
7g fat
2g sugar
1g fibre

Almond Milk
Almonds have gained a lot of fame due to it being a very low-calorie plant-based milk alternative.

Yes, it is rich in vitamins and minerals, but did you know almond milk is only 2% almonds and 98% water?

Although your normal cow’s milk can still be consumed while trying to lose weight, Almond Milk can be a good option for weight loss because of its low calories. When deciding which milk is more satisfying, just remember the texture and flour in Almond Milk is very thin and weak.

1 cup (250 ml) of Almond milk contains:

37 calories
1.5g carbs
1.5g protein
2.5g fat
0g sugar
0g fibre

Soy Milk
Soy milk has been around a little longer than the other plant-based milks and is probably the most comparable to cow’s milk.

Soy milk has very similar protein and carb content but lacks in the natural calcium department. Even though not naturally found in the milk, most soy milks are fortified with calcium.

This is a great alternative for those allergic to cow’s milk.

1 cup (250 ml) of Soy milk contains:

105 calories
12g carbs
6.5g protein
3.5g fat
9g sugar
0.5g fibre

Coconut Milk
Unless you absolutely love the smell and taste of Coconut milk, this may not be the best milk alternative for your coffee and cereals. Coconut milk is however great for adding to curries and baking with.

This milk is also very high in saturated fat, which gives it a super thick and creamy texture, but as an unhealthy fat, it is not something you want to consume daily.

1 cup (250 ml) of Coconut milk contains:

450 calories
12,2g carbs
1,2g protein
45,3g fat
5,5g sugar
0g fibre 

Rice Milk
If you want to stay plant-based but have a soy or nut allergy, then rice milk is perfect for you.

Just a warning though, rice milk has a very unique and natural sweet taste. So, unless you really enjoy this flavour, if you are not allergic to other alternatives, this may not be your go-to milk.

1 cup (250 ml) of Rice milk contains:

113 calories
22g carbs
0.5g protein
2.5g fat
13g sugar
0.5g fibre

Kiah Bengis – MSc Dietetics
Owner Clamber Club Parties – Fourways