The only way that someone can make an accurate decision based on which milk or milk alternative is the best is if they compare all the nutrients that are in them. Instead of making you do this at the grocery store, we have compiled the list for you.
Soymilk is one of the most commonly used milk alternatives. It comes in different flavors and can come sweetened as well for those who may not be so crazy about the flavor. Sadly though for soy milk lovers, its not the best alternative. It has one of the highest calorie and sugar contents among the milk alternatives. It is high in protein which is good, but thats the only nutrient group that it is high on.
Perhaps not too surprising, whole milk is the highest out of all milks in fat. It also has more calories in one cup then soy milk does. So really whole milk is good to flavor your latte but perhaps is better left in your coffee. It does have a high level of vitamin D and can help you get close to your daily requirement but the high fat content wipes out most of its benefits.
Rice milk gives whole milk a run for its money when it comes to the amount of vitamin D that it packs. It has a quarter of your daily requirements. Thats where the benefits for this milk alternative ends though. It doesn’t have much protein in it and is high in sugar. Picking one of the other milk alternatives would be best.
While almonds are high in protein, almond milk isn’t. Actually it has a little more than rice milk but other than that it only offers 1 gram per cup. But what almond milk lacks in protein, it is high in vitamin D and calcium while also being low in calories. This makes it an effective milk replacement. Cashew milk is close to almond milk in its content. It does offer a little less calories and little less protein but its vitamin D and calcium content were the same.
Skim milk is not high in fat per serving with it only have .2 grams per cup. It also has 8 grams of protein and a good amount of calcium and vitamin B. The only thing is that this milk doesn’t have any vitamin D in it. Its caloric content isn’t as high as whole milk or soy milk though so its definitely one of the better milk alternatives.
Lactose Free Milk
Milks like Lactaid where they are lactose-free but fortified with vitamin D are going to be your best choice of milk. Its high in vitamin D, protein, and calcium while remaining low in calories. If you are looking to pick up one of these milk alternatives the next time you stop at the store, this might be the one you should choose.