Remember when skim milk became “fat-free” and 2% milk became “reduced-fat”? Maybe not😉, but as a Registered Dietitian Nutritionist, I thought it was quite a big deal at the time. Who knew what was to come?!
​
Have you seen the dairy section of the market recently? I am all for options, but sometimes they can be pretty overwhelming! The whole milk, low fat, or nonfat milk dilemma was always there. Now, we have quite a choice of cow and non-dairy milk varieties on the shelves. Let’s understand these milk types and what might be best for you🥛.There are two main types of milk: cow’s milk and dairy-free milk alternatives, otherwise known as plant-based milk. Two types might sound simple, but there are many, many🙃varieties in our plant-based options.

Let’s start with cow’s🐄 milk, as it has been around the longest. There are four main options for cow’s milk, which differ in the amount of fat they contain and, therefore, calories. Plus, lactose-free milk still comes from the cow, but the milk sugar has been removed. These are excellent options for people who are lactose intolerant. They have the same nutritional breakdowns.

One of the enormous benefits of cow’s milk is the amount of calcium in a serving. (Check back here for your calcium needs and facts!)
​
Let’s compare what 1 cup of each type of cow’s milk contains:
​

A few other terms to clarify about cow’s milk:

• 🥛Does it matter if the milk is organic? Organic milk comes from organic dairy farms. Organic means that the cows receive feed that is free of pesticides. It also means the cows were not treated with antibiotics or growth hormones. I would say yes, it matters.
• 🥛What is ultra-filtered milk? This one is more of a loaded question, so to speak, as it is unloaded and loaded up :). Ultra-filtered milk starts as nonfat milk, which is then filtered to remove about half of the milk’s water content and half of the lactose, or milk sugar, letting the milk protein molecules remain. You’re left with essentially concentrated dairy — all the protein, half the water, and half the lactose. But we’re not done. This concentrate is then re-diluted with water but retains a higher protein concentration, so it ends up with around 13 grams of protein per cup (as opposed to 8 grams per cup for ordinary cow’s milk). Fat is added back to the desired levels followed by lactase, the enzyme that breaks down the remaining lactose into its component sugars, glucose, and galactose, which are easier to digest than lactose. Then there is the addition of vitamins, with the resulting product containing half the sugars (around 6 grams instead of the usual 13 grams) and nearly twice the protein (13 grams versus 8 grams). Calorie-wise, the numbers balance out, with the added protein making up for the fewer sugars. It is a bit thicker than regular cow’s milk, similar to Greek yogurt being thicker than regular yogurt, due to the excess protein. Yes, it is a highly processed product.
• 🥛How unhealthy is flavored milk, like chocolate or strawberry milk? No matter the flavor, these types of milk tend to have higher added sugar content. If you crave one every so often, it indeed balances out. If you are closely monitoring your sugar intake, check the label to know how much sugar you consume in a serving.

🥥🌱Let’s move on to our dairy-free milk alternatives (plant-based milk). As I mentioned, there are quite a few, with new ones still frequently entering the market. Milk alternatives can be an excellent option for someone who is lactose intolerant, does not like the taste of cow’s milk, or is avoiding animal products. It is a personal choice, but let’s dig into the nutritional breakdowns of the vast milk alternatives.

Let’s compare what 1 cup of each type of plant-based milk contains (*note — with all the different brands on the market, the nutritional analysis will vary):
​

No one milk is better than the other. And really, it comes down to what is best for you. We all have different likes (and dislikes) and dietary needs. Here are some other nutritional facts to keep in mind when making your choice.

• Cow’s milk provides 13 essential nutrients per 8-ounce serving. “Essential” means the nutrients must come from your diet, as our bodies do not make them. These nutrients include protein, vitamin D, calcium, vitamin A, phosphorus, riboflavin, niacin, vitamin B12, pantothenic acid, potassium, zinc, iodine, and selenium.
• Cow’s milk is also a good source of protein. Dairy can be an easy way to get more protein if you’re vegetarian.
• Oat milk has a very different nutrition profile than dairy milk. Oat milk provides fewer nutrients than dairy milk, and most of its nutrients are fortified. That means they’re added during manufacturing, as opposed to occurring naturally. There may be added sugar as well.
• Then, there is the amount and type of protein in oat milk (and other plant-based milk) versus cow’s milk. Cow’s milk has about twice the protein of oat milk. Protein helps build lean muscle, and getting enough at each meal or snack can help you feel full and satisfied. As you can see from the charts, cow’s milk provides 8 grams of protein in every 8-ounce glass, while the same amount of unsweetened oat milk typically provides 4 grams (though the protein in oat milk varies from brand to brand, so it’s essential to check the label). The protein in cow’s milk is also a source of complete, high-quality protein, which means every serving contains a whole mix of essential amino acids. Most plant-based protein sources, like oats, are incomplete proteins and missing some essential amino acids our bodies need.

Plant-based milk products provide options to those who don’t drink or cannot tolerate cow’s milk. There are many types and brands, with various nutrients and ingredients. It is super important to read labels! The fortification of non-dairy milk alternatives is not federally regulated, so some brands may fortify more while others fortify less. There may also be additional ingredients, including stabilizers and emulsifiers (ie, gellan gum, locust bean gum, and sunflower lecithin). That’s why reading and comparing nutrition labels and ingredient lists is essential to make a well-informed choice that works best for you.

Remember, it is NOT just what you put in your cereal or use in your smoothie, but your overall diet each day. Whichever type of milk you choose, always keep in mind your total nutrition for the day. ☀️
​

​
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at: https://www.rebelliousrd.com/