Trying to lose weight without cutting milk from your diet needs a dietary plan. Also, the best milk for weight loss depends entirely on your type of diet. Cow’s milk is rich in carbohydrates, unlike plant-based, and lower in calories with different macronutrient ratios.
There are many types of milk and milk alternatives, making it difficult to choose the product best for you. Dairy products are part of the superfoods that contain the necessary health nutrients. For instance, cow’s milk is a source of calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, and zinc.
It is recommended that people should consume 2 – 4 servings of dairy products or alternatives every day. Doctors recommend one serving daily to reduce the risks of colorectal cancer, reduce the risk of heart disease, and stroke, and three servings to reduce the risk of hypertension.
Best Milk for Weight Loss
The terms full cream, skim, and reduced-fat milk refers to the content of fat in the milk. Full cream milk contains 4% of fat; reduced fat contains 1-2%, and skim milk is less than 1%. The fat content is also the measure of calories in milk. Here is a list of milk and the number of calories present per 100ml
- Full cream milk – 70Cal per 100mL.
- Reduced-fat milk – 53Cal per 100mL.
- Skim milk – 36Cal per 100mL.
Keep in mind that calories can add up fast in a day when trying to lose weight. Cow milk can elevate levels of cholesterol in the blood because it is saturated with fats. Reduced fat and skimmed milk are better options for anyone trying to manage their weight.
Sugar in Healthy Milk
When buying skimmed or reduced-fat milk, check the ingredients list to know what the milk contains. Naturally occurring sugars increase because fat has been separated from the two. They contain more sugar in every 100ml because the fat content is low.
Cow Milk Alternatives for Allergies and intolerances
Dairy products are recommended as part of a healthy diet. However, some people have to keep off cow milk for medical reasons. Those with lactose intolerance should buy lactose-free cow milk because it contains the same nutrients as regular milk without lactose. It is available in three formulas:
- full cream,
- reduced-fat
- Skims
People who are allergic to cow’s milk protein should choose calcium-fortified soy milk as an alternative. Nutritionally, soy milk is closest to cow milk. There are other alternatives such as almond milk, oat milk, and rice milk, but they lack more protein and are less fortified.
Vegan and plant-based diets
As mentioned before, the kind of milk you use when trying to lose weight depends on your diet plan. Those following a vegan or plant-based diet should opt for soy milk as the best alternative to cow’s milk. In recent years, products like almond milk and coconut milk have become popular. They are low in calcium and not fortified.
The protein in soy milk is close to cow milk, and the law requires cow milk to have a 3% protein. Currently, plant-based milk alternatives have no regulations like those of cow milk. Soy milk is close to cow’s milk in terms of protein content. Other products have lower protein content, making them poor substitutes for cow milk.
The risks of thyroid conditions and breast cancer have made soy milk unfavorable due to high estrogen levels due to isoflavone content. Multiple studies show the benefits of eating soy foods like the prevention of some cancers. Isoflavane supplements are more concentrated in soy milk than other soy-based foods.
The concerns around the safety of soy are related to isoflavone supplements. Consuming soy milk other than soy or isoflavane supplements leaves no concerns.
Milk for Strong, Healthy Bones
Milk contains calcium, and vitamin D helps maintain healthy, strong bones vital for living a long life. A constant intake of calcium and vitamin D is important after the age of 20 because it does not build as much mass as before, and milk is ideal for giving you these nutrients.
As people age, they reduce dairy consumption to cut down on calories or lose weight. If you are on a diet to lose weight and avoid dairy products or alternatives, choose products that are fortified with calcium and vitamin D.
Cow Milk Alternatives
Hemp milk is plant-based milk from the seeds of the Cannabis sativa plant. The product has no psychoactive effects but has more healthy fats and protein than other plant-based kinds of milk.
Another plant-based milk is Oat milk, and it is higher in carbs than other plant-based kinds of milk. Also, it has a higher fiber content, which brings about more health benefits like reducing cholesterol levels. The higher fiber keeps you full for longer periods.
Another good non-dairy milk is almond milk. Nutritionally, it is quite different from cow milk. If your diet journey requires a lower carb content, be careful to choose an unsweetened brand.
Those who have tree nut allergies can opt for Coconut milk, which has a light, tropical flavor. It maintains good cholesterol levels and is a source of healthy MCTs.
Those who are lactose intolerant should stay away from A2 milk since it contains only A2 beta-casein. Some people digest it fast while others struggle, especially those who are lactose intolerant.
Soy milk is the best alternative to cow milk since it is high in protein and has almost the same nutrients. Drinking soy milk will lower your cholesterol, blood pressure, and breast cancer risk.
Conclusion
Which milk is best for weight loss? The answer to this is Cow’s milk is the most nutritious with essential protein and calcium. If you are trying to lose weight, choose skimmed milk or reduced-fat milk.
Those who are lactose intolerant can go for lactose-free milk. Those who are allergic to cow milk protein, vegans, or those following a plant-based diet, should choose the best alternative, soy milk.
As much as weight loss is important to you, calcium and vitamin D are crucial for your health. So, make sure your alternative to dairy is fortified with the two nutrients.
Milk alternatives offer various health benefits like lower cholesterol, a boost in the antioxidant intake, and help you lose weight and keep you from allergies or intolerance. Perhaps you can mix more than one type of milk to get the best results, especially if you follow a strict whole food diet.