Milk consumption has recently become a debated topic and has split the health world in two. There is one group that thinks lactose damages the intestines and has a negative effect on the immune system, while there is also a group of scientists who think that avoiding lactose will reduce the function of the lactase enzyme and lead to poor digestion.
As a dietitian who follows and recommends the Mediterranean diet, I believe that eating should be varied. For this reason, if milk does not cause noticeable effects such as gas or indigestion when you drink it, and you enjoy it, it should have a place in your daily eating pattern.
Cow's milk
Cow's milk is the most widely consumed milk and is preferred for its high protein content. It is rich in B vitamins and calcium.
Full-fat or light?
In milk and dairy products, some sugar is added in order to reduce the fat. For this reason, full-fat products may be the better choice.
- In lactose-free milk, the lactase enzyme is used to break lactose down into its components, glucose and galactose. Because galactose gives a sweeter taste than lactose, choosing lactose-free milk in a diet can reduce the need for added sugar.
- If you take sugar in your coffee, try having your coffee with lactose-free milk; you may even be able to drop the sugar :)
Oat milk
Drinking oat milk is not as effective as eating a bowl of oatmeal, but it is an alternative for people with lactose intolerance. Looking at what it contains, we see that it is high in carbohydrate and rich in soluble fibre. Because of the fibre, it has a creamier consistency than other milks, so you can choose it if you are looking for body in healthy recipes.
Almond milk
The almond milks sold in shops contain very little almond. For this reason, homemade almond milk is an alternative for people who cannot drink standard milk, but it can cause problems for people with a peanut allergy. Unsweetened almond milk is low in calories and lower in carbohydrate than cow's milk. It is a drink rich in vitamin E and antioxidants, but its protein content is lower than that of cow's milk.
Coconut milk
Coconut milk can be preferred by people with peanut and lactose allergies. Because of its aroma, it can be used in diet-friendly recipes.
Soy milk
Soy milk is similar to cow's milk because it contains about the same amount of protein. However, because it is a plant protein, it is not absorbed to the same degree. Even so, it is the best alternative for vegans.
Rice milk
It has the highest carbohydrate content among the types of milk. Because its glycaemic index is high, it is not recommended.
| Milk type (200 ml) | Carbohydrate | Protein | Fat | Calories |
|---|---|---|---|---|
| Cow's milk (full-fat) | 9 g | 6 g | 6.6 g | 120 kcal |
| Cow's milk (semi-skimmed) | 9.6 g | 6.6 g | 3 g | 92 kcal |
| Cow's milk (light) | 9.4 g | 5.8 g | 0.2 g | 62 kcal |
| Cow's milk (lactose-free) | 9.4 g | 5.6 g | 3 g | 88 kcal |
| Oat milk | 14 g | 0.6 g | 2.6 g | 86 kcal |
| Almond milk | 6 g | 1 g | 2.2 g | 48 kcal |
| Coconut milk | 5.7 g | - | 1.8 g | 40 kcal |
| Soy milk | 12 g | 6 g | 4 g | 105 kcal |
| Rice milk | 18 g | 0.5 g | 1.9 g | 94 kcal |
This article is for general information only; please consult your doctor and dietitian about your own situation.
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This content is for information only. For a personalised nutrition programme, please consult a dietitian.
