COW’S MILK, OAT MILK, ALMOND MILK – WHICH IS BEST? A NUTRITIONIST ANSWERS

A nutritionist will help you choose the best organic milk that suits your needs, preferences and health.

Today, large supermarkets offer a wide variety of milk options. In addition to organic animal milk, organic plant-based milks are also taking over the shelves and becoming a new trend. Plant-based milks usually contain less saturated fat and fewer calories than cow’s milk, but they also tend to be lower in protein (except soy) and calcium (unless they are fortified).

When it comes to the question of which type of milk is the best, there is no single answer for everyone. In terms of nutritional profile, animal milk generally tops the list. However, the nutritional quality of different milks varies considerably, so you should always pay attention to these differences whenever you are choosing milk at the supermarket.

Organic cow’s milk

Organic cow’s milk provides key nutrients including calcium, protein, vitamin B12, vitamin A, vitamin D, riboflavin (B2), zinc, phosphorus and iodine. The protein in organic cow’s milk is high quality, containing both whey and casein proteins, and includes all nine essential amino acids. Organic cow’s milk plays an important role in keeping bones strong and is an especially rich source of calcium.

Studies on the body’s ability to absorb and utilize calcium have shown that the best-absorbed calcium source is organic cow’s milk and its dairy products.

Although organic cow’s milk does contain some saturated fat, the fat in milk does not appear to have a significant negative impact on heart health.

However, it is worth noting that you should choose organic cow’s milk products rather than conventional cow’s milk. This is better for your health and also means a happier life for the cows.

Learn more: Why choose organic cow’s milk?

Some popular and trusted organic cow’s milk brands on the market include Organic Valley (USA), Daioni Organic (UK), Horizon Organic (UK), and others. These are all high-nutrient milks that are safe for health thanks to natural free-range farming and closed, controlled production processes. Organic milk products are not affected by antibiotics, chemical residues or pesticides, and they retain the natural, delicious flavor of real milk.

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Organic oat milk

Organic oat milk provides fiber, vitamin E, folic acid and riboflavin (B2). It is low in fat and has a naturally sweet taste, containing twice as many carbohydrates as animal milk. For this reason, it may not be suitable for people with diabetes.

Oat milk is often low in protein and calcium, so look for oat milks that are fortified with these nutrients. In addition, oat milk is not suitable for people with gluten intolerance and is not a fully adequate milk replacement for young children.

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Organic almond milk

Organic almond milk is suitable for people who cannot tolerate animal milk, but it is not suitable for those with nut allergies.

It is low in calories and saturated fat, and contains some healthy unsaturated fats as well as vitamin E, manganese, zinc and potassium.

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Organic rice milk

Organic rice milk is the least allergenic of all plant-based milks. However, it is not a suitable replacement for animal milk because of its low nutritional content, especially for children.

Organic rice milk is high in carbohydrates and natural sugars and has a high glycemic index – meaning glucose is released quickly into the bloodstream. This makes organic rice milk unsuitable for people with diabetes. It is also particularly low in protein and needs to be calcium-fortified.

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Conclusion

In general, when choosing plant-based milks, you should opt for products that are fortified with nutrients and, ideally, contain no added sugar. Also look for plant-based milks with a calcium content of around 115–120 mg per 100 ml (similar to animal milk).

When deciding which milk is best, you should also consider your overall diet and nutritional needs. This is especially important for children, teenagers, older adults and people following strict diets. Finally, factors such as taste, texture and how enjoyable the milk is to drink are also important considerations.