Health Tips

Life was a lot less complicated back then when apple and blackberry were fruits. Life was also much simpler back in the days, when drinking milk meant…..drinking cow’s milk. Instead of having only cow’s milk, we now have so many different types of milk that I personally find it difficult to decide which one to drink!

In this article, we will be discussing the advantages and disadvantages of each type of milk.

1. Cow's milk (whole)

☑  Rich in nutrients. Cow’s milk is packed with protein, calcium and contains many essential nutrients such as vitamins, iodine and zinc.

☑  Affordable and widely available

☑  Lactose-free milk is available for people who are lactose intolerant

❌  Allergy to cow’s milk is the most common food allergy in children

❌  Ethical concerns surrounding dairy farming

2. Cow's milk (skim)

☑  Has the same advantages and disadvantages as in the case of whole milk

☑  Fewer calories than whole milk and without saturated fats

❌  Absorption of some vitamins may be reduced due to the lack of fat

3. Goat's milk

☑  Rich in nutrients

☑  High in protein

❌  Common food allergen

❌  High in calories and saturated fats

❌  Ethical concerns surrounding dairy farming

Nowadays, more and more people are now moving more towards plant-based milk. The types of plant-based milk are not limited to those described below, but these are more commonly available:

1. Soy milk

☑  Has the closest nutritional value to cow’s milk

☑  High in protein (easy way to refuel post-workout)

☑  Lower in calories compared to cow’s milk

☑  Very low saturated fat

❌  Common food allergen

❌  May be a problem for people with thyroid problem. Soy milk may impair the body’s ability to absorb thyroid medication

2. Almond milk

☑  Good source of calcium

☑  Low in calories and contains no saturated fat

❌  Low in protein

❌  Most almond milk products contain only 2% almond (unless you laboriously make it in your kitchen, which would mean every cup is extremely costly)

❌  Environmental concerns about the amount of water needed to cultivate almonds

3. Cashew milk

☑  Low in calories and contains minimal saturated fat

❌  Low in protein

4. Oat milk

☑  High in fibre

❌  High in carbohydrates

5. Coconut milk

☑  Rarely causes allergy

☑  Good for making soups to achieve a creamy texture

❌  High in saturated fat

❌  Low in protein

6. Rice milk

☑  Least allergenic of milk alternatives

☑  Sweet and rich in flavour

❌  Not a good source of calcium and protein

❌  High in carbohydrates

Different types of milk have their advantages and disadvantages as outlined above. Your choice would very much depend on your daily diet, nutritional needs and personal preference.

References:

1. Messina M, Redmond G. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature. Thyroid. 2006 Mar;16(3):249-58.
2. 13 Types of Milk That Do Your Body Good. Available from: https://www.shape.com/healthy-eating/diet-tips/13-types-milk-do-your-body-good. 
3. Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut. Available from: https://www.healthline.com/health/milk-almond-cow-soy-rice#cows-milk. 

Image credit:

1. https://pixabay.com/photos/glass-milk-white-cow-s-milk-pour-a-1587258/
2. https://www.news-medical.net/image.axd?picture=2018%2F10%2FBy_Alexander_Chaikin.jpg
3. https://pixabay.com/photos/goat-milking-homestead-folk-school-1617132/
4. https://pixabay.com/photos/soy-milk-soy-soybean-soy-milk-2084018/
5. https://pixabay.com/photos/almond-almond-milk-bottle-bowl-3699730/
6. https://pixabay.com/photos/cashew-cores-nuts-snack-salty-1549580/
7. https://7gigzxopz0uiqxo1-zippykid.netdna-ssl.com/wp-content/uploads/2017/07/simple-vanilla-oat-milk.jpg
8. https://cdn.firstcrycdn.com/2018/04/308108891-H.jpg
9. https://www.organicfacts.net/wp-content/uploads/ricemilk.jpg
10. https://i1.wp.com/80twentynutrition.com/wp-content/uploads/2017/06/plant-milks-shutterstock-c.jpg?fit=1024%2C576&ssl=1

In collaboration with Dosing Health.

Written by

Renly Lim