Healthiest Milk For Weight Loss
The healthiest milk for weight loss is not just about cutting calories but also about choosing options that support your overall nutritional needs.
Generally speaking, plant-based milk substitutes are lower in protein and other nutrients than cow’s milk. But they also have less calories.
Over the past several years, dairy aisles have erupted with milk and milk substitute alternatives, and selecting the healthiest milk is on more than simply its fat content.
You might be wondering which kind of milk is best for you, whether you’re seeking alternatives to cow’s milk due to health concerns, dietary choices, or just a desire to try new things.
Which milk is the healthiest?
According to certified dietitian Jamie Nadeau, ultra-filtered milk is the healthiest option due to its high nutritional content.
Milk is a source of water, fat, protein, lactose, vitamins, and minerals. Ultra-filtered milk retains its creamy texture by eliminating water, lactose, minerals, and water-soluble vitamins without changing the protein ratio. Later on in the processing, it is frequently enhanced. The end product of fortification is milk that is richer in calcium and vitamin D, lower in sugar, and greater in protein.
Ultra-filtered milk is a fantastic choice for people with lactose sensitivity because it is also lactose-free. In terms of nutritional value, ultra-filtered 2% milk is superior to ordinary 2% milk, while having the same number of calories.
“The numbers are indisputable,” Nadeau asserts.
On the other hand, the well-known ultra-filtered brand Fairlife 2% milk has 200 IU of vitamin D, 380 mg of calcium, 13 g of protein, 6 g of sugar, and 4.5 g of fat.
On a periodic basis, dairy milk is the second-most healthiest milk shortly after ultra-filtered, containing an average amount of 8 grams of protein per cup and a wealth of calcium and fat-soluble vitamins.
The second alternative Nadeau recommends is soy milk, which is the most nutritionally comparable non-dairy milk substitute to dairy. Soy milk has 6.3 grams of protein per cup and is often low in carbohydrates, provided that it isn’t too sweetened.
While some only have a few components, others have flavorings or extra sugar. Choose a product with as little extra sugar as possible.
Which milk has the fewest calories?
The milk with the fewest calories is skimmed or fat-free milk.
Just whole milk with the fat removed is called skim milk. Likewise, the appropriately titled 1% and 2% indicate how much fat is left in a gallon. Compared to creamy whole milk, which retains all of its fat content, these types could taste more “watery.”
Does whole milk provide health benefits?
Whole milk has higher saturated fat because it is animal waste. According to standard recommendations, you should try to reduce your consumption of saturated fat and instead consume unsaturated fat whenever you can. This often leads to a bad reputation for whole milk.
The Healthiest Milk Choices:
Hemp milk
The pulverized, soaked hemp seeds used to make hemp milk are devoid of the psychotropic ingredient found in Cannabis sativa.
Protein and good omega-3 and omega-6 unsaturated fats are abundant in the seeds. Therefore, compared to other plant kinds of milk, hemp milk has a slightly higher concentration of these nutrients.
Hemp milk has the following advantages in an 8-ounce (240-ml) serving:
- Calories: 60
- Protein: 3 grams
- Carbs: 0 grams
- Fat: 5 grams
- Phosphorus: 25% of the Daily Value (DV)
- Calcium: 20% of the DV
- Magnesium: 15% of the DV
- Iron: 10% of the DV
Despite the fact that hemp milk is practically carb-free, some producers add sweets to raise the carb content. Make careful to check the ingredient list and buy sugar-free plant milk glasses, such as hemp milk.
The ingredient label may specify sugar as cane sugar, brown rice syrup, or evaporated cane juice.
Oat milk
Drinking milk created from soaking whole oats is incredibly nutrient-dense, but it doesn’t have the same health advantages as eating a bowl of whole-grain oats.
Oat milk has a lot of carbohydrates and is naturally sweet from the oats. Oat milk is unique in that it has some soluble fiber, which gives it a somewhat creamier texture.
During digestion, soluble fiber absorbs water and gels, slowing down digestion and prolonging feelings of fullness. Furthermore, it can help stabilize blood sugar.
Soluble fiber from oat milk may also help decrease cholesterol. When compared to a control beverage, oat milk reduced LDL (bad) cholesterol levels in 52 men throughout a 5-week trial.
An 8-ounce (240-ml) portion of Oatly oat milk offers the following nutrients, however, these might differ by brand and based on whether or not the milk is fortified:
- Calories: 120
- Protein: 3 grams
- Carbs: 16 grams
- Fiber: 2 grams
- Fat: 5 grams
- Vitamin B12: 50% of the DV
- Riboflavin: 46% of the DV
- Calcium: 27% of the DV
- Phosphorus: 22% of the DV
- Vitamin D: 18% of the DV
- Vitamin A: 18% of the DV
Almond milk
Almonds are soaked in water to make almond milk, which is then blended and the particles strained out.
For those who cannot or do not want to consume dairy milk, it is a delicious nondairy milk substitute; nevertheless, it is not suitable for those who are allergic to tree nuts.
Unsweetened almond milk is a fantastic option if you’re on a lower-carb diet because it has fewer calories and fewer carbohydrates than cow’s milk.
But keep in mind that a lot of products include extra sugar. Always read the ingredient list and steer clear of sweetened ones.
Almond milk is poor in protein and many other minerals, yet it is a naturally high source of the antioxidant vitamin E. Although the proportions might differ from brand to brand, many are fortified with calcium and vitamins A and D.
almond milk typically offers the following benefits:
- Calories: 41
- Protein: 1 gram
- Carbs: 2 grams
- Fat: 3 grams
- Vitamin E: 50% of the DV
Carrageenan and other thickening and separation-preventing ingredients are found in many brands.
The question of whether carrageenan causes intestinal irritation and damage is up for dispute. However, the majority of studies on carrageenan and gut health have been carried out in labs and on animals.
Coconut milk
The white flesh of a coconut is used to make it. It tastes wonderful, and if you’re allergic to tree nuts, it’s a safe non-dairy milk substitute.
The majority of coconut milk that comes in cartons is mixed with water to make it resemble cow’s milk in consistency. Although many kinds are enriched with certain nutrients, they still have less protein than almond milk.
On the other hand, canned coconut milk is often used in cooking. It has a considerably more pronounced coconut flavor, is unfortified, and typically contains more fat.
The following benefits are provided by an 8-ounce (240-ml) portion of an unsweetened coconut milk beverage:
- Calories: 46
- Protein: none
- Carbs: 1 gram
- Fat: 4 grams
Although coconut milk has a somewhat greater fat content than other plant kinds of milk, its medium-chain triglycerides (MCTs) have been associated with heart health advantages including increased levels of HDL (good) cholesterol.
Additionally, certain kinds are supplemented with minerals and vitamins B12, D, and A. Make sure to examine the labels because different brands may have different types and amounts of added nutrients.
Cow’s milk
Cow’s milk is a popular dairy product that is a wonderful source of high-quality protein.
Calcium, B vitamins, and other minerals are naturally abundant in it. Additionally, it is frequently fortified with vitamins A and D, making it an extremely nutrient-dense diet for both adults and children.
The following benefits are provided by an 8-ounce (240-ml) serving of whole milk:
- Calories: 149
- Protein: 8 grams
- Carbs: 12 grams
- Fat: 8 grams
- Vitamin D: 24% of the DV
- Calcium: 28% of the DV
- Riboflavin: 26% of the DV
- Phosphorus: 22% of the DV
- Vitamin B12: 18% of the DV
- Selenium: 13% of the DV
- Potassium: 10% of the DV
However, cow’s milk protein is a frequent allergy. Some people have a lifetime allergy and must stay away from this beverage and foods that contain it, although most kids outgrow it.
Furthermore, lactose, a kind of sugar found in cow’s milk, is thought to be difficult for 65% of people to digest.
A2 milk
Casein constitutes nearly eighty percent of the protein in cow’s milk. Most dairy cows in the United States produce milk that contains two main types of casein: A1 beta-casein and A2 beta-casein.
Beta-casomorphin-7 (BCM-7) is a peptide that is created when A1 beta-casein is digested. In certain individuals, it is associated with digestive symptoms such as gas, bloating, constipation, and diarrhea which are comparable to those of lactose intolerance.
Milk from certain dairy cows only contains A2 beta-casein, which is incapable of forming the BCM-7 peptide. The A2 Milk Company promotes A2 milk as a more easily digestible choice.
Comparing A2 milk to conventional cow’s milk, a small research of 45 individuals with self-reported lactose intolerance revealed that the former was simpler to digest and produced less discomfort in the digestive tract.
A2 milk is similar to ordinary cow’s milk except for casein. If you have moderate digestive issues after consuming conventional cow’s milk, it could be worth a try, but it’s not a viable option if you are lactose intolerant or allergic to milk protein.
Soya milk
Soy milk is most similar to cow’s milk in terms of nutrition. This is due in part to the fact that soybeans are a great source of complete protein and that they are fortified to have a nutritional profile that is quite similar to that of milk.
If you want a milk beverage with more protein but avoid dairy, soy is an excellent alternative.
240 milliliters (eight ounces) of unsweetened soya milk provides the following nutrients:
- Calories: 105
- Protein: 6 grams
- Carbs: 12 grams
- Fat: 4 grams
- Vitamin B12: 34% of the DV
- Calcium: 30% of the DV
- Riboflavin: 26% of the DV
- Vitamin D: 26% of the DV
- Phosphorus: 10% of the DV
Since the majority of soybeans cultivated in the US are genetically engineered to withstand the herbicide glyphosate, soy has been a contentious topic.
Regular use of soy products, however, has been associated with certain health advantages, such as lower blood pressure and cholesterol.
Furthermore, scientific studies indicate that soy may lower the risk of breast cancer, despite concerns that it may raise the risk since it mimics estrogen in the body.
Organic soymilk, which is manufactured from non-GMO soybeans and devoid of traditional pesticides and herbicides, is produced by some companies.
Summary
The healthiest milk for weight loss combines low calories with high nutritional value. Options like almond milk, skim milk, or unsweetened plant-based milk are often recommended for their lower calorie content.
Every type of milk and milk substitute has several health benefits, including lowering cholesterol, increasing antioxidant consumption, and protecting against allergies and intolerances.
It could be a good idea to vary the kinds of milk you consume. This allows you to benefit from the greatest qualities of each, particularly if you combine them with a nutritious, whole-food diet.
Avoid products that include undesired additives and always read the labels for components like added sugar.
Plant milk is significantly lower in protein and other nutrients than cow’s milk, except soy milk. While adults and older kids shouldn’t be too concerned about it, you should check with your pediatrician to see if plant milk is suitable for tiny children.
FAQs
If you want to lose weight, what kind of milk is best?
According to NIH study, unsweetened almond milk has the fewest calories and is best for a low-carb diet. Monounsaturated fatty acids (MUFA), which are thought to aid in weight reduction and control, are also abundant in almonds.
Is it better to lose weight with almond milk or oats?
all the plant-based milk substitutes, almond milk typically contains the fewest calories per serving, making it an excellent low-calorie option.
Can I lose weight by drinking milk?
Numerous ingredients in milk may help people lose weight and avoid gaining it.
Which milk contains the most protein?
Dairy-based milk, such as that from sheep and cows, has the most proteins in terms of nutrition. Soy milk is the dairy-free milk substitute that is most nutritionally similar to cow’s milk.
What is the calorie-dense milk?
A serving of skim milk has 83 kcal, but a serving of low-fat milk contains about 120 kcal. Of all the milk alternatives available, almond milk has the fewest calories.
Which milk is best for preventing bloating?
IBS sufferers may benefit from coconut, hemp, and almond glasses of milk, according this guidance. Just be mindful of the portion amount. You might want to try kefir as well. For people with IBS and lactose sensitivity, the fermentation process reduces lactose to a more manageable level.
Is it possible to lose weight by consuming almond milk?
Even though almonds are high in calories, almond milk, when diluted with water, is thought to be a low-calorie beverage that can help people lose weight.
References
- Rdn, A. D. M. (2023, March 13). The 7 Healthiest Milk Options. Healthline. https://www.healthline.com/nutrition/healthiest-milk#The-bottom-line
- Rd, J. B. M. (2024, October 22). The 7 Healthiest Milks, According to a Dietitian. EatingWell. https://www.eatingwell.com/article/7918189/healthiest-milks-according-to-a-dietitian/