Almond milk vs cow milk for weight loss

Milk is one of the most nutritious beverages on the planet, and a diet staple, but these days we’re spoiled for choice, and our milk options are endless.

Stand in the milk section of the supermarket and you will be completely overwhelmed by the choices, ranging from cows, soy, oat, full fat, lite, rice, organic, cashew, macadamia, skim, 2%, A2, goat and coconut milk.

Even a visit to your local barista can leave you feeling confused.

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Choosing the right milk for you comes down to what is your objective.

Are you after milk for optimum calcium intake, or for weight loss?

Are you wanting to make the best choice for you and your family, or perhaps you are accommodating a lactose intolerant child, or is it simply about taste and texture?

Are you looking for a milk that is easily digested that improves bone health, or is it just for cooking?

Many are looking for the milk that’s best for your age group. And like me as a single mum of three, what is the best milk for my three growing girls?

Best milk for weight loss

Once upon a time skim milk was the only way to go to for weight loss, with the belief that fat free meant weight loss, but research is showing this is not the case.

With the growing plant based milk industry the results are very different.

Looking at milk from a weight loss perspective for those of you wanting to still enjoy your morning coffee from your favourite barista, guilt free, or your instant coffee at home, or to add to your healthy breakfast cereal, the simple answer to this can be found in the breakdown of calories.

Calories for the five most common milks based 150ml the results are:

• Full fat cows milk - 93 calories
• Skim milk - 55 calories
• Soy milk - 80 calories
• Oat Milk - 67 calories
• Almond milk - 26 calories

It’s clear almond milk is the winner when it comes to the least calories and those looking for weight loss.

This is because it is made from ground almonds and water, with research showing that it contains around 14% almonds only, with the rest water.

Almond milk is low in protein and calcium, so it is important to factor in other sources of both protein and calcium elsewhere in the diet.

What about our milk for health?

The main nutrient people generally consider with milk in the diet is calcium - that is important for bone health.

Let’s take a look at the calcium content of the most five common milks per 150ml in % of daily value.

• Almond - 1% DV
• Oat - 18% DV
• Soy - 5% oDV
• Skim - 25% DV
• Full fat cows milk- 50% DV

Cow’s milk is clearly the winner here when it comes to calcium intake but also contains protein, Vitamin B2, Vitamin A, Via D, Zinc iodine and phosphorus.

But wait, there is more - what about goat milk.

Goat milk is actually consumed by 65% of the world’s population.

Many people choose it because it is easier to digest and is a clear preference to a plant based milk.

Goat milk is marginally higher in protein, calories, fat, calcium and lower in lactose than cow’s milk. Goats milk can enhance absorption of nutrients from food and cow’s milk can often hinder absorption.

As amazing as goat milk may initially sound, it is not that easy to come by as cows milk, but these days it is more readily available in mainstream supermarkets.

But beware, you will pay 4.5 times more for one litre of goat milk, compared to one litre of cow’s milk.

Other health benefits of the top milks

The health benefits of milk vary considerably.

Oat milk is rich in fibre and vitamin E. Soy milk is rich in plant proteins, carbohydrates and B vitamins.

Skim milk is often, like many milks, fortified because much of the nutrients are lost in the fat.

Almond milk, unless it is fortified, would have the least nutrients, but is fabulous for your waistline!

Best milks for different ages

Milk is a staple for many young children, and so important for bone growth.

Milk and water are their preferred beverage options, but what really is the right milk for kids?

The best recommendation is a milk that is most nutrient dense such as cow’s milk or goat milk.

What about as you age?

Bone mass begins to degenerate around the age of 40.

When people are in their 50’s, bone health is a priority.

Recommendations are based on your overall health, and again it would be about nutrient density.

Goat and cow’s milk is the preferred choice, or a plant based option like soy milk would be a good alternative.

Coconut milk

Coconut milk is commonly used in soups, curries, drinks and desserts but do you go fat free or full fat?

Regular coconut milk is high in saturated fat and calories, in fact just 150 ml is around 345 calories.

Coconut milk is not a good source of carbohydrates or protein, nor does it provide any significant vitamins or minerals.

Some research has indicated that coconut milk is good for immunity and lowering cholesterol.

So when it comes down to your decision of what to choose for your next curry, given that coconut milk is best consumed in moderation, you could enjoy it as a whole food.

But for regular consumption, consider the fat free option as too much will lead to weight gain.

With so many varieties, how do you choose what is best for you?

Let’s make this simple - for health and growth, choose cows milk, for optimum weight loss, almond is my recommendation.

If you are after a plant based option nutritionally soy milk comes the closest to cows milk making it an excellent choice.

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