“Got milk?”
The first bottle of milk was invented in 1884 in the great Empire State. Interesting considering milk is created on farms don’t you think? Yes, when societies changed in 10,000 BCE from nomadic tribes to settlers, the neolithic revolution, people domesticated animals and by-products such as milk began to sustain them.
Regulators and those in the milk industry have been arguing for a while about which drinks are allowed to be called milk and which shouldn’t. There are multiple different definitions for milk ranging from fluid from mammary glands of a mammal to fluid from a nut or seed that resembles milk from an animal. Some are concerned about the nutritional information being “incorrect” if it is called milk even if it isn’t from a mammal. As Taylor Swift says, “Call It What You Want.” I don’t think it really matters, just because something is named Milk, doesn’t mean it is healthy, or unhealthy, or anything! Be sure to always read the nutritional facts (article on this to come…) and understand the more specific name of the drink, for example… whole milk vs skim milk (read below for the difference) so there is no concern of a misunderstanding.
What are the different types of milk? (per 8 oz serving)
Whole (3.25%) Milk - highest in calories (150), saturated fat (8g), sugar (12g) but higher than most in protein (8g), calcium (30%), and vitamin D (25%)
Reduced Fat (2%) Milk - The 2% means that the milkfat is 2% of the total weight of milk, not that each serving is 2% fat. Lower than whole milk in calories (100) and saturated fat (1.5g) with about the same amount of sugar (13g), protein (8g), vitamin D (25%), and calcium (30%). It still has nine essential nutrients, which are explained below.
Low fat (1%) Milk - Lower than whole milk in calories (100) but the main difference between 1% milk and others is the saturated fat content (1.5g). It is still higher than most in protein (8g) and calcium (30%). Low fat milk is highest in vitamin D at 30%.
Skim (fat free) Milk - lowest in fat (0g), hence the name, and lower in calories (90) than most. Sugar (12g), Protein (8g), Calcium (30%), and vitamin D (25%) are all the same as whole milk. So why would people drink whole milk instead of skim? Taste. Since fat pretty much determines taste in milk, whole milk is naturally going to be creamier because it has more fat.
Lactose-free Milk - lactose free milk is still cow’s milk but with the sugar, lactose, broken down so it is good for people with a lactose intolerance to drink. It is lower in calories (80) than most, and lowest (tied with Skim) in saturated fat (0g) than most milks, slightly lower in sugar (11g), and has a higher protein (8g), vitamin D (25%), and calcium (30%) than most.
Flavored Milk - Usually higher in sugar (sometimes almost double) than whole milk but still high in protein and has the nine essential nutrients from milk.
Raw Milk - Exactly how it sounds, straight from the cow, not pasteurized. It is hard to find because it hasn’t been approved by the FDA, USDA, and Center for Disease Control, and cannot be distributed across state lines. Therefore, I do not recommend.
The next section are nut and seed milks, most of them come in an unsweetened version which has less calories and sugar but the same in fat and nutrients.
Almond Milk - Low in calories (60) and no saturated fat and sugar but very low in protein (1g) but very high in calcium (45%) and fairly high in vitamin D (25%).
Soy Milk - 110 calories but low in saturated fat (.5g) and high in protein (8g), with 6g of sugar. Very high in vitamin D (30%) and calcium (45%).
Rice Milk - Higher in calories (120) and sugar (10g) but low in saturated fat (2.5g) and protein (1g). Similar to whole milk in calcium (30%) and vitamin D (25%).
Hemp Milk - No fat and lowest in calories (16) and sugar (2g) but also lowest in protein (.5g) with no vitamin D and calcium.
Oat Milk - Made from cooked oats and water which is then strained to make a creamier, yet still watery, drink. Higher in calories (130) and sugar (19) but no saturated fat. 4 grams of protein and 25% of vitamin D and 30% of calcium.
Coconut Milk - On the lower side for calories (70) and saturated fat (4) but no protein and 7g of sugar. 10% calcium and 25% vitamin D.
Cashew Milk - Lower in calories (60) and no saturated fat but less than 1g of protein and 7g of sugar. Cashew milk is good for calcium (45%) and vitamin D (25%).
Organic Milk - The word organic in organic milk means the same as in does in other food and drink products, from livestock that is raised according to the organic farm methods. Organic Milk comes in most types of milk including whole, reduced fat, low fat, fat free, etc.
So with all of that information, which type of milk is the best?
It depends on what you are looking for for which milk is the best. The general trend in the different milks is that a lower calorie and sugar milk is going to have less protein.
For low calories - hemp milk.
For low saturated fat (under 2g) - reduced fat, low fat, and soy milks.
For no saturated fat - cashew, oat, hemp, almond, lactose free, and skim milks.
For low sugar (under 2 g) - hemp and almond milks.
For high protein (above 6g) - whole, reduced fat, low fat, skim, lactose free, and soy milks.
For high vitamin D (above 25%) - soy and low fat milks.
For high calcium (above 30%) - almond, soy, cashew milks.
So what are the pros and cons of organic milk?
One of a the pros is a longer shelf life, organic milk can last up to 2 months because it is sterilized at a high temperature. A plus, or downside, depending on your preference, is that the high temperature can make the milk sweeter without the extra sugar! The high temperature can be detrimental to some nutrients, such as water-soluble vitamins (B and C groups), but organic milk is high in omega-3 fatty acid which strengthens the immune system. Organic milk also does not have rBGH and BST which is an artificial growth hormone given to cows. The USDA passed a regulation that makes it mandatory for cows to graze in an open pasture for much of the year to be considered organic. Grass-feeding increases the antioxidant, beta-carotene, in a cows milk which is a benefit of organic milk which uses grass-fed cows.
Personally, I drink organic milk because I don’t want cow hormones and antibiotics being passed on to me through the milk. Not only is organic milk better for those drinking it but it is also better for the cows!
What about people that can’t or don’t want to drink milk? (check out my article on vegan and vegetarian diets!)
Lactose intolerance is the digestive track’s inability to digest lactose because the person does not generate enough of the enzyme, lactase, needed to digest lactose. Those who are lactose intolerant can drink the milks from the nut and seed section above.
Cow vs. Goat Milk?
Goat milk is easier to digest than cow milk because the fat molecules are smaller and is naturally homogenized which means that the fat won’t rise to the top if left sitting on the shelf for a while. A common allergy is a dairy allergy which is from the protein, Alpha s1 Casein, which goat milk doesn’t have and contains less lactose. Goat milk also has more calcium, vitamin A and B6, and potassium than cow milk with a similar amount of calories and fat to whole milk. On the flip side, goat milk has less iron and some other essential nutrients compared to cow milk.
Goat milk is an excellent alternative to cow milk but the sweet and salty taste and terrible smell can be unbearable to some. Goat milk is also produced less than cow milk making it hard to find and more expensive.
What are the benefits of drinking milk? What makes milk healthy?
There are so many benefits to drinking milk! Milk is an easy way to get the “nine essential nutrients” which are calcium, potassium, phosphorus, protein, vitamin A, D, and B12, riboflavin, and niacin.The high calcium and protein in milk aid bone growth and development so it helps to prevent you from breaking a bone! It also may decrease blood pressure from the combination of calcium, potassium, and magnesium.
Are there any harms in drinking milk?
Don’t milk it! You don’t want to drink too much because it can cause acne because it can increase levels of growth factor-1 which is what creates acne. It can also be very high in sugar and calories for a drink and I’m not a huge fan of drinking my calories so milk is great in moderation!
How much milk should one drink in a day?
Experts recommend for adults to have 1,000mg-1,200mg and 1 cup of whole milk is 30% the daily intake (on a 2,000 calorie diet) so it’s 300mg. There are many foods that contain calcium including almonds, beans, and leafy greens without the high fat, sugar, and calorie content so spread it out! I also recommended that kids drink a glass of milk a day because they need extra calcium to help them grow and prevent a broken bones.
Everyone’s dietary needs are different which is why there isn’t exactly a right answer to which milk is the healthiest or best. Maybe try a few different ones that are in similar in nutritional content and see which you like best! The only right answer to be “happi.healthy” is to drink milk in moderation, try for a glass a day!