Milk and its Different Types


Milk from a cow may be what we think of when we think of “milk.” How­ever, some of us may think of rice milk, soy milk, coconut milk, lac­taid milk, or almond milk. For those of us that are aller­gic to cow milk, there are mul­ti­ple options to choose from that will still get you many of the same nutri­ents with­out need­ing a cow. What are the dif­fer­ences between each type, and is one bet­ter than another? Here are 5 facts about each type and how it helps your body.

Rice Milk

  • Best choice to avoid acti­vat­ing allergies
  • Low pro­tein, but also has no sat­u­rated fat and cholesterol
  • Is avail­able in refrig­er­ated milk or non-refrigerated milk
  • Includes sim­i­lar amounts of cal­cium as amounts found in cow milk
  • Good source of Vit­a­min A, D, and B12

Soy Milk

  • Is cholesterol-free and a healthy alter­na­tive for heart health
  • Low in sat­u­rated fat
  • Gives a good source of soy pro­tein, iron, and antioxidants
  • Has 15% more cal­cium than cow milk, and con­tains no gluten or dairy
  • Is low in pro­tein, but is made with soy­beans mixed with water

Coconut Milk

  • Good source of Vit­a­min D and B12
  • Has no dairy, soy, lac­tose, gluten, casein, egg, and MSG in it
  • Each cup is between 45 calo­ries (unsweet­ened) to 90 calo­ries (vanilla flavored)
  • Has 15% more cal­cium than cow milk
  • Made from pressed coconuts mixed with water and other nutrients

Lac­taid Milk

  • Doesn’t have any lactose
  • Good source of Vit­a­min A and D
  • Made from cow’s milk that doesn’t have any lac­tose in it
  • Sim­i­lar amounts of cal­cium in it com­pared to reg­u­lar cow’s milk
  • About 75% of peo­ple world­wide have some form of lactose-intolerant

Almond Milk

  • Has no cho­les­terol, sat­u­rated fat, or lactose
  • Good source of cal­cium and Vit­a­min E
  • Low in pro­tein and carbohydrates
  • Calo­ries range from 30 (unsweet­ened vanilla) to 100 (dark chocolate)
  • Helps with your diges­tion with fiber