What is the best type of milk

Choosing the best milk for you

Since the early 2000s, the milk alternative selection at grocery stores has exploded and the never-ending debate of which milk is the “best” will likely never be agreed upon. When trying to decide which milk is best for you here are 3 considerations to keep in mind: nutrition/performance goals, cost, and of course taste. Here is a breakdown of some popular milk and milk alternatives so you can make an informed decision based on your needs and goals.

If you do not have a milk or lactose allergy the best “bang for your buck” is going to be cow’s milk. Cow’s milk has a great balance of protein, carbs, and electrolytes for hydration. It is high in calcium and most cow’s milk in the US is fortified with vitamin D, which aids in the absorption of calcium.

If you do have a milk or lactose allergy the next best “bang for your buck” will be soy milk. It has a very similar protein, calorie, and carbohydrate profile to cow’s milk.  Soy milk is not naturally high in calcium or vitamin D, so check the label to ensure they are added.

For those of you with only a lactose allergy, Lactaide and ultra-filtered milk are a great option. These still offer all the benefits of cow’s milk (carbs, protein, and fortified with calcium and vitamin D) without the lactose. They are more expensive than soy and cow’s milk likely due to the extra process of removing the lactose.

If a plant-based milk alternative is more your speed, oat, almond, and coconut milk are popular options that are lactose and dairy-free. They typically are significantly fewer calories, offer little protein, and are more expensive.  Don’t forget to check the label to ensure they are fortified with calcium and vitamin D!

When choosing milk, or any food for that matter, there are an overwhelming amount of choices but make the decision based on your needs/goals, cost, and taste preference.