The pros and cons of popular types of milk
Drinking milk can help you meet your daily protein and calcium needs, and some milks also contain vitamin D, B vitamins and potassium. But Beaver warns that not every type of milk contains the same amount of each of these important nutrients, vitamins and minerals.
Dairy Milk
Ultra-Filtered Milk
Soy Milk
Pea-Based Milk
Oat Milk
Almond Milk
"The major benefit of dairy milk is that it contains complete protein, meaning protein that has all of the building blocks needed for development, maintenance and growth of muscles, tissue repair and more," explains Beaver. "This isn't the case for every type of milk."
Benefits of dairy milk:
Contains high quality protein
Good source of calcium
Contains potassium
Potential disadvantages of daily milk:
Higher in saturated fat, unless drinking skim or 1%
Contains lactose and milk proteins that may upset some people's stomach
"Dairy milk can be higher in saturated fat depending on what percent fat you buy, but having a little fat in milk might not be a bad thing because our bodies need some fat to effectively absorb the vitamin D in the milk you're drinking!" says Beaver. "Plus, some research suggests the saturated fat in milk may not be as bad for us as the saturated fat from processed meat."
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"For people who want to reap the benefits of dairy milk but are looking to avoid lactose, ultra-filtered milk is a great choice," says Beaver. "It's essentially dairy milk that's been filtered and concentrated, which also makes it higher protein and lower carb than regular dairy milk."
Benefits of ultra-filtered milk:
Contains high quality protein
Good source of calcium
Contains potassium
Lactose free (for those who are intolerant)
Contains less milk sugars than regular dairy milk
Similar to regular dairy milk, ultra-filtered milk comes in the variety of fat percentages, including whole, 2%, 1% and skim.
Potential disadvantages of ultra-filtered milk:
Higher in saturated fat, unless drinking skim or 1%
Few brands to choose from
"Maybe the only issue with ultra-filtered milk is that it can sometimes be hard to get your hands on it since it's very popular right now," adds Beaver.
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"Soy milk is the plant-based milk that's been around the longest. It's made from soaking and grinding soybeans with water," says Beaver. "The great thing about soy milk is that its protein content is one of the highest of the milk alternatives and, like dairy milk, it contains complete protein."
Beaver says this makes it a great choice for vegetarians and vegans who are trying to meet their daily protein needs through a non-dairy milk alternative.
Benefits of soy milk:
Contains high quality protein
Contains potassium
Often fortified with calcium, vitamin D and vitamin B12
Lactose free (for those who are intolerant)
Potential disadvantages of soy milk:
The presence of soy phytoestrogen worries some people
Some brands use genetically modified soybeans
"For those trying to avoid consuming GMOs, there are still soy milk options for you to consider," recommends Beaver. "Just be sure to choose a brand that's labeled as USDA organic. If you buy soy milk that's not USDA organic, it could have GMOs in it."
Fears have circulated in some circles about a claim linking soy phytoestrogens and breast cancer, but the American Institute of Cancer Research and American Cancer Society have said that women who consume soy products aren't at increased risk. There's also no evidence that soy products increase the risk of breast cancer recurrence in women who have already had breast cancer.
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"The benefit of pea-based milk over some of the other milk alternatives is that peas contain several vitamins and minerals," says Beaver. "Pea-based milk also contains more protein than some of the other non-dairy options, like almond milk and oat milk, making it a good option for vegetarians and vegans."
Benefits of pea-based milk:
Contains a good amount of protein
Contains potassium
Typically fortified with calcium, vitamin D and B vitamins
Lactose free (for those who are intolerant)
Has a rich and creamy consistency
Potential disadvantages of pea-based milk:
Some brands may not be fortified with calcium
Must be shaken vigorously before pouring to reap the nutritional benefits
Fewer brands to choose from
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Pea-Based Milk
Soy Milk
Ultra-Filtered Milk
Dairy Milk
Almond Milk
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"Almond milk is probably the most popular of the non-dairy milk alternatives," says Beaver. "The most important thing to know about almond milk, though, is that is contains virtually no protein unless the label indicates protein has been added."
Benefits of almond milk:
Very low calorie
Typically fortified with calcium, vitamin D and B vitamins (and sometimes vitamin A)
Naturally contains vitamin E and is sometimes fortified with even more of it
Lactose free (for those who are intolerant)
Has a naturally sweet flavor
"One of the unique things about almond milk is that it contains vitamin E, which can be a vitamin that's generally a little tricky to get through your diet," adds Beaver.
Potential disadvantages of almond milk:
Won't help meet protein needs (unless fortified with it)
Can be more "watery" than other milk alternatives
Some brands and flavors may contain added sugar
Some brands may not be fortified with calcium
Must be shaken vigorously before pouring to reap the nutritional benefits above
"If you're using almond milk to help meet your daily protein needs, it's critical to check the nutrition label and find a brand that's fortified with it," says Beaver.
Oat Milk
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"Oat milk entered the scene a few years ago and has exploded in popularity since," says Beaver. "Unlike other milk alternatives, which come from nuts or legumes, oat milk comes from soaking and grinding grain with water — yet unsweetened varieties are still low in carbohydrates."
Benefits of oat milk:
Typically fortified with calcium, vitamin D and vitamin B12
Lactose free (for those who are intolerant)
Has a rich and creamy consistency
Has a naturally toasty, sweet flavor
Potential disadvantages of oat milk:
Low protein
Typically contains added fat
Some brands and flavors may contain added sugar
Some brands may not be fortified with calcium
Must be shaken vigorously before pouring to reap the nutritional benefits above
Oat milk is one of the tastier milk alternatives, which is why it's become popular in coffee shops — used in everything from lattes to iced coffee.
"One of the reasons that oat milk is tastier is because fats are often added to it to make it thicker and have a more similar mouthfeel to milk," says Beaver. "As mentioned, fat isn't bad. I would focus more on how much added sugar the brand has. Also, watch out for oat creamers, they often contain even more added sugar per serving than oat milk."
