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


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