Each type of milk has its advantages and disadvantages, depending on a person’s diet, health, nutritional needs, or personal taste preferences. People in key development years, children over two, teens and pregnant women need proteins, vitamin D and calcium. These are abundant in dairy milk. On the other hand, people who need to watch their calories or cholesterol for weight reasons or heart health problems should look to other options, since whole milk contains the most calories and cholesterol.
Here is a list of pros and cons of whole milk, almond milk and soy milk
– Dairy Milk (Whole milk): is cow’s milk without the fat removes. It contains 8 grams of fat per cup, 8.5% of nonfat milk solids, and 88% of water. As none of the milk’s natural components are removed, it is high in natural proteins, fat, calcium and vitamin D.
Other dairy milk has some or all of the fat removed. While whole milk has 150 calories in one cup, 1 percent milk has 110 calories, and skim milk has just 80 calories. Fat-free milk has all of the nutritional benefits of whole milk — a good source of protein, calcium, vitamins, and minerals — without the saturated fat and calories. Dietitians often recommend skim milk for the majority of their clients.
3 Pros about Dairy Milk:
1. Whole milk can provide essential proteins and extra calories from fats, as well as vitamins and minerals for infants and the elderly.
2. Lactose-free versions are available for people who are lactose intolerance.
3. Widely available in grocery stores and convenience stores.
Con: Those that are not fat-free are high in saturated fat and calories, which is bad news for people with heart problems, high cholesterol, or those who are trying to lose weight.
– Almond milk: made from ground almonds and is lower in calories than other milks as long as it is unsweetened. It’s also free of cholesterol, saturated fat, and is naturally lactose free. Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium. However, many of the brands available in the market are supplemented with calcium as well as vitamin D.
3 Pros about Almond Milk:
1. It’s low in calories and contains no saturated fat or cholesterol.
2. It’s good source of vitamins A and D.
3. It’s naturally lactose free.
Con: It’s not a good source of protein and, unless it is fortified, it contains no calcium, which is important for people with conditions like osteoporosis. (People who are allergic to almonds or nuts should avoid almond milk.)
– Soy milk: made from soybeans. It’s a popular milk alternative for vegans and people who are lactose intolerant. Since it comes from plants, it is naturally free of cholesterol, low in saturated fat, and contains absolutely no lactose. Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium.
3 Pros about Soy Milk:
1. It’s a good source of protein, vitamin A, B12, vitamin D, and potassium.
2. Soy milk contains almost as much protein as cow’s milk, yet is lower in calories than whole milk and comparable to skim milk.
3. It contains no cholesterol, which is important for those with heart conditions.
Con: Too much soy may be a problem for those with thyroid disease or other conditions. A 2008 Harvard study showed that higher intakes of soy-based foods caused fertility problems and lower sperm counts.
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