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Next time you’re in the supermarket, take a second to browse the milk aisle. There’s a lot to take in, isn’t there?
You’ll see the typical dairy-based milks, of course – like full cream, low fat and skim. You might have noticed that dairy milks come in other varieties, too; sometimes they’re enriched with protein or vitamin D; sometimes they’re treated to be lactose friendly.
Then there are plant-based milks; a category which seems to grow by the day. Soy, almond and oat are just the beginning. The world of milk is complicated – especially when it comes to working out which milk is healthiest.
We sat down with Dr Sze-Yen Tan, Deakin’s Associate Professor at the Institute for Physical Activity and Nutrition, so that the next time you’re standing in front of the endless milk selection –shopping list drooping with indecision – you’ll know what to do.
While the debate about which milk is the ‘healthiest’ rages on, the experts tend to agree on one thing: milk should be part of a balanced diet. ‘Milk is a good source of various nutrients such as protein, calcium, vitamin D, and vitamin B12,’ says Tan. ‘In Australia, some milk is fortified with vitamin D to support calcium absorption.’
According to Tan, it’s those nutrients that make dairy milk so beneficial to our health. Protein, for instance, helps build and repair muscles, and create antibodies for our immune system. Calcium and vitamin D work in tandem to promote healthy bones and teeth, while vitamin B12 helps our blood and nerve cells.
Plant milks can have similar health benefits, too, but health guidelines recommend choosing varieties that are fortified with calcium and unsweetened.
While milk can be a great source of protein, vitamins and minerals, not all milks are made equal.
Milk contains energy – measured in either calories or kilojoules – which can be influenced by its fat content. Taking in more energy (or calories) than we expend can lead to weight gain. So, it’s a good idea to opt for lower-calorie, low fat milk where possible.
When it comes to dairy milk, Australian dietary guidelines suggest that, for most of us, low fat varieties will be the healthiest milk choice for this very reason.
‘Milk that has lower fat content will have the lowest calories,’ says Tan. ‘For example, a cup (250ml) of full-fat regular milk (3-4% fat) will provide about 150 calories, while low-fat (1-2% fat) and skim milk (~0% fat) will provide only about 110 and 90 calories respectively.’
The amount of fat (and therefore energy) in dairy milk will vary depending on the type of milk – like full cream or skim, for instance. However, regardless of the fat content, all milks have sugars in the form of lactose.
‘All cow’s milk contains natural sugar called lactose,’ says Tan. ‘Each cup of unsweetened and unflavoured cow’s milk, regardless of fat content, will provide about 12g of sugar in the form of lactose. ‘
Unsweetened plant-based varieties are generally the healthiest lower-sugar milk options. Research shows that on average, plant‐based milks contain less sugar than dairy milk – 1.2 to 1.7 g per 100 mL compared with 5.0 g per 100 mL. It’s also worth noting that, while dairy milk contains sugar in the form of lactose, plant-based milks do not. Instead, these contain sugars like fructose and glucose.
As Tan mentioned, cow’s milk contains a naturally occurring sugar called lactose. Unfortunately, lactose can cause problems for some of us – a condition called ‘lactose intolerance’.
‘Lactose intolerance is caused by insufficient lactase enzymes in the small intestine,’ Tan says. ‘Undigested lactose passes into the large intestine, where it draws water into the gut and is fermented by bacteria, producing gas. This can lead to bloating, abdominal distension, flatulence, and diarrhoea due to high water content in the intestine.’
People with lactose intolerance can still drink milk, but some varieties will be better tolerated than others.
There are some types of cow’s milk that people with lactose intolerance can consume comfortably. They are generally labelled as ‘lactose free’, meaning they have the enzyme lactase added to them. Lactase helps lactose intolerant people to pre-digest lactose into glucose and galactose.
Fortunately, all plant-based milks are naturally lactose free and suitable for people with lactose intolerance.
We know there are plenty of plant-based milks to choose from — but are some healthier than others? Should you ask for almond or oat in your morning latte?
As Tan explains, the answer isn’t so clear-cut.
‘Different milks (dairy vs. plant, skim vs. low-fat vs. regular) have different nutrient profiles,’ Tan says. ‘Plant-based milk alternatives differ more in nutrient content [than cow’s milk], where almond milk tends to have a lower nutrient density than soy or oat milk.’
Based on nutrient density, Tan says that oat milk has higher nutritional values than almond milk – but that soy milk is better than both.
Soy milk contains a high amount of protein (similar to that of cow’s milk), while oat milk has around half of that and almond has very little protein. Soy milk also has the highest fat content of the three (almond and oat milk are naturally low in fat), but low- and no-fat options are available.
Oat milk generally contains more carbohydrates than soy and almond milk (as well as soluble fibre), while all three varieties can be fortified with nutrients found in dairy milk such as calcium, vitamin B12 and vitamin D for additional health benefits.
In the end, there is no definitive ‘healthiest’ choice between plant milks – it all depends on what you’re hoping to ‘get’ out of your milk.
‘If the goal is to achieve dietary intake of protein and nutrients, soy appears superior, but for individuals who are watching their weight, almond milk may be desirable,’ says Tan.
Both dairy and plant-based milks naturally contain protein, but some milks now contain added protein. So, is milk with added protein actually healthier than regular milk?
‘The protein content in high protein milk can be up to 70% higher than regular milk,’ says Tan. ‘This can be beneficial for certain populations that have higher protein requirements, such as children and older adults, people who have low-protein intake in their diets, or when people are not eating well due to appetite loss and acute illness, and individuals who are into fitness and training.’
While milks with added protein can benefit some groups, Tan says protein-added milk isn’t necessary for most people.
‘Overall protein intake is adequate in the general Australian population; hence a blanket adoption of high protein milk is not warranted. However, they are a good option for people who can afford and want to include in their diet.’
So, with all this in mind: which milk is actually the healthiest?
In Tan’s opinion, it’s a tie for first place.
‘Cow’s milk and soy milk (low-fat, unflavoured and no added sugar) appear to be healthier, as they have higher protein content than oat and almond milk,’ he says. ‘In Australia, some cow and plant-based milks are also fortified with vitamin D that can enhance calcium absorption, hence the healthier options.’
However, it’s important to remember that this verdict shouldn’t be taken as personal health advice. According to Tan, the ‘healthiest’ option will vary depending on the individual.
Factors like age, dietary practices and beliefs (such as a vegan diet, anti-animal cruelty or environmental sustainability), the presence of lactose intolerance, weight management, and athleticism can all determine which milk option is best (and healthiest) for you.
Institute for Physical Activity and Nutrition.
