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Milk Does A Body Good, Huh? So Which Kind Of Milk Should I Drink?

Milk Does A Body Good, Huh? So Which Kind Of Milk Should I Drink?

Pour yourself three fingers of white water on the rocks and give us your undivided attention. Not sure what kind of milk to pour? Listen up!

Some people argue that milk doesn't belong in a human diet. Others believe that it's a healthful must-have. How does cow's milk differ from almond or coconut milk? Which one should I be drinking?

Let's answer these murky (or is it milky?) questions by outlining the pros and cons of each type of milk. After you've read this article, you'll be able to reach into the cooler and make the right milk decisions.

1. COW'S MILK

The most common variety of milk consumed is cow's milk. Cow's milk is available in a number of milk fat percentages: skim (fat free), 1%, 2% and whole (where no fat has been removed).

Here's how they break down:

1 Cup whole milk 1 Cup 1% milk 1 Cup 2% milk 1 Cup skim milk
155 calories 112 calories 135 calories 93 calories
8g fat 3g fat 5g fat 0g fat
13g sugar 13g sugar 13g sugar 13g sugar
8g protein 9g protein 9g protein 9g protein
12g carbs 13g carbs 13g carbs 13g carbs

Cow's milk is a great source of calcium, so it will help promote strong bones. Moreover, each cup of milk contains roughly eight grams of protein, a nice boost to muscle-building.

The drawback to cow milk is that it contains sugary lactose, which many people are intolerant to, causing a variety of negative side-effects. Cow milk is an animal product. Those who would like to refrain from consuming animal products would probably choose not to drink it.

Also, if you're watching your weight or saturated fat intake, whole milk is not the wisest selection because the calorie and fats counts are higher.

However, cow milk is great for anyone who can tolerate lactose and who has no issues consuming animal products. By adjusting the fat percentage (skim, 1%, etc.), if necessary, cow milk can be a part of any diet plan.

2. ALMOND MILK

Vegetarians looking for a cow milk substitute can rejoice. Almond milk might be just the ticket.

Here's the breakdown:

1 Cup Almond Milk
60 calories
2.5g fat
7g sugar
1g protein
8g carbs

Almond milk is good for those who can't drink cow milk and who are looking for weight maintenance or muscle gain. Also, many people prefer almond milk's sweet taste to that of cow's milk. It also offers a healthy dose of calcium.

On the downside, almond milk, despite containing 60 calories per cup, doesn't have an ideal macronutrient profile for someone looking to lose weight. It's not a great protein source and is high in sugars, eliminating it as a go-to choice for low-carb dieters.

3. COCONUT MILK

Another delicious alternative to cow milk is coconut milk. Here are the stats:

1 Cup Coconut Milk
467 calories
50.5g fat
8g sugar
5g protein
11g carbs

Coconuts are high in saturated fats, but the fat comes from medium-chain triglycerides, which are not nearly as harmful as saturated fats. Coconut fats also offer some great health benefits. For example, the fats found in coconut can be used immediately as an energy source by the working muscle tissues.

So, for someone who is more active and using a low-carb diet plan, coconut milk can be a great addition. Also, coconut milk boasts a high potassium level.

The drawbacks to coconut milk are the calorie count and low calcium content.

So the take-home message for coconut milk is that you shouldn't consider it a protein source but rather a fat source. And, if you do choose to add it to your diet, use careful portion control. A quarter cup would be a more appropriate serving size than a full cup and would then offer about the same calories as a cup of cow milk.

So who's coconut milk best for? Coconut milk can be used for people seeking fat loss or muscle gain provided the serving size is adapted to meet your total daily calorie needs and is accounted for in the fat portion of the diet. Despite its higher calorie level, it's still beneficial for fat loss because the body can derive instant energy from the fat.

4. SOY MILK

Soy milk is a popular choice among vegetarians or people who are lactose intolerant; comes in a wide variety of flavors. The nutrition of soy milk is comparable to 2% cow milk, so the two may be easily interchanged.

Here's the breakdown:

1 Cup Soy Milk
100 calories
4g fat
6g sugar
7g protein
8g carbs

Soy milk is rich in calcium and is a source of healthy fats. However, one of the drawbacks is that soy milk may have negative side effects for men, so some may want to look elsewhere for a milk source.

So who is soy milk best for? Soy milk is a great option for vegetarians and those who are struggling to get enough calcium in their diet. Soy milk doesn't contain cholesterol, so it's also good for people who watch their intakes to promote optimal heart health.

Now that you have some of the basic facts about milk, you can make your own decision about how to satisfy your craving for something creamy.

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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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Camaron2er

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Camaron2er

actually Silk has a zero carb almond milk, in my opinion the taste is not as great as the original but it is an option for low carbers.

Dec 24, 2011 7:59am | report
 
20fourseven

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20fourseven

from my exp. nothing beats raw, grass-fed cow's or goat's milk. Me and my family have been drinking it for years now(5 members plus a lot of my friends drink it too)

Dec 24, 2011 11:52am | report
 
Kostas89

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Kostas89

Skim cow's milk is the best in my opinion

Dec 25, 2011 2:43am | report
 
MountainMatt64

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MountainMatt64

Cow's milk all the way!

Dec 25, 2011 3:40am | report
 
Michelle_Rose

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Michelle_Rose

i drink soy milk, but the unsweetenened version.

Dec 25, 2011 8:53am | report
 
Yannismkl

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Yannismkl

In my opinion, cow's milk is good mostly for people who want to add size and get bigger

Dec 25, 2011 10:12am | report
 
Lonewii

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Lonewii

My soy milk is 4grams of fat 5 carbs only 1 is from sugar and 9 grams of protein. Tastes like poo but , does its job.

Dec 26, 2011 1:34am | report
 
wswz123

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wswz123

whole fat milk is always good!

Dec 26, 2011 4:13am | report
 
jason087

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jason087

cow milk it is very high in fat now days I am drinking skimmed milk.

Dec 26, 2011 6:40am | report
 
bucfanlostniowa

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bucfanlostniowa

What about CLA, I was under the impression that when you remove the fat, as in skim, you also remove the CLA, so whole milk is actually better for you.

Dec 26, 2011 12:11pm | report
 
ericool007

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ericool007

I drink the silk Almond milk. It is 35 calories a cup and tastes good to me also avoiding cow milk helps keep acne at bay....at least for me.

Dec 26, 2011 10:57pm | report
 
jmartin37

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jmartin37

soy milk raises levels of estrogen.. that female sex hormone... men stay away from it

Dec 27, 2011 4:49pm | report
 
mostafa_albenni

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mostafa_albenni

great information, just I'd like to ask about the Soy Milk why its not good for men? I heard that it increases the female hormones so that it could lead to show up female signs on the man is that true ?

Dec 28, 2011 12:07am | report
 
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bjaen

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bjaen

Can someone explain why Coconut milk is great for a Low-carb diet?

Dec 28, 2011 4:26am | report
 
asarver

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asarver

Coconut milk is great for a low-carb diet because your body will derive energy from the high fat content of the coconut milk. When you are on a low carb diet, your body will need this alternative for fuel because it is not being supplied with its usual carb quantity for energy.

Dec 28, 2011 12:21pm | report
Getfit427

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Getfit427

I drink fat free milk

Dec 28, 2011 3:36pm | report
 
CindyVanessa

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CindyVanessa

I definitely recommend staying away from soy milk. I like to drink Blue Diamond brand Almond Breeze milk, the original and unsweetened version. There really is no purpose in getting any of the sweetened varieties. If you prefer a sweet taste, you can add some all natural stevia sweetener.

Jan 16, 2012 7:51am | report
 
Fudgebrownie

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Fudgebrownie

im confused on which milk to drink .

Feb 5, 2012 3:10am | report
 
HaVoC888

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HaVoC888

great article, I only use fat free milk, but way to little I think, maybe now is a good time to start using it with my protein shakes. Or at least one clean glass a day, instead of just using it in coffee or cereal now and again.

Feb 9, 2012 5:57am | report
 
OzKieran

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OzKieran

Does anyone have a comparison with Rice milk?

Mar 1, 2012 6:01pm | report
 
justincase28

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justincase28

an someone clarify something for me? What in milk raises cortisol? Is it the lactose or the dairy itself? I love Milk and drink 2-3 cups per day but I want to cut some body fat so I'm wondering if I can drink Lactaid or if i need to go with Almond milk. Thanks!

Jul 13, 2012 11:21am | report
 
ToxicTofu

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ToxicTofu

I love unsweetened almond milk and use it with my protein powders. Unsweetened Silk Almond is low in carbs, sugar, calories and fortified with more vitamins the cow's milk. Makes being lactose a little less crappy. ;)

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Aug 5, 2012 7:31pm | report
 
mbinda

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mbinda

whole milk all the way, skim is sacraligious!

Nov 12, 2012 5:27pm | report
 
Showing 1 - 23 of 23 Comments

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