Got Milk? Here's how to choose the healthiest option for you

UPDATED: Jan 23, 2025 00:00 IST

Remember when choosing milk was as simple as grabbing a gallon of whole or skim? Those days are long gone. Today's dairy case is an immense array of options - traditional cow's milk to a garden variety of plant-based alternatives. But which one reigns supreme in the nutrition department? Let's pour over the facts.

Cow's milk has been a dietary staple for centuries and for good reason. It's a nutritional powerhouse, packed with protein, calcium, and essential vitamins. A glass of whole milk delivers about 8 grams of protein and 30% of your daily calcium needs. It's also fortified with vitamin D, crucial for calcium absorption and bone health.

But what about the fat content? That's where things get interesting. While whole milk contains more saturated fat, recent studies have challenged the long-held belief that it's bad for heart health. A 2018 study published in the American Journal of Clinical Nutrition found no significant link between dairy fat consumption and cardiovascular disease risk.

For those watching their calorie intake, low-fat and skim milk options are available. They retain most of the nutrients found in whole milk but with fewer calories. However, some experts argue that the fat in whole milk helps you feel fuller longer and may actually aid in weight management.

Plant-based milk alternatives have surged in popularity, catering to lactose-intolerant folks and those following vegan diets. Almond milk is a low-calorie option, but it falls short on protein. Soy milk, on the other hand, closely matches cow's milk in protein content and is often fortified with calcium and vitamins.

Oat milk has become the darling of coffee shops, praised for its creamy texture and environmental sustainability. It's higher in fiber than other milk options but can be high in added sugars if you're not careful.

The newest kid on the block? Potato milk. Yes, you read that right. This newcomer boasts a low environmental impact and is naturally free from common allergens. However, its nutritional profile pales in comparison to traditional dairy.

So, what's the verdict? The "healthiest" milk depends on your individual needs and preferences. If you're after protein and calcium, cow's milk or fortified soy milk are solid choices. Watching calories? Unsweetened almond milk might be your go-to. And if you're all about that latte art, oat milk could be your barista's best friend.

The key is to read labels carefully. Look for options with minimal added sugars and check for fortification with essential nutrients like calcium and vitamin D.

Remember, milk can be part of a healthy diet, whether from a cow or a plant. The best choice is the one that aligns with your nutritional needs, taste preferences, and values.