Posted on April 04, 2018 by Kate Gordon

Dairy milk is cow’s milk, which has the most complete and balanced nutrient profile. It is rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and vitamin B. Protein builds and repairs muscle tissue; Calcium helps build and maintain strong bones and teeth; and Phosphorus strengthens bones. Therefore, dairy milk is really good source of nutrients especially for growing children and athletes.

Dairy milks

There are different types of dairy milk used by various straining and mixing techniques each with different fat percentages. No matter which type of milk you choose, they all contain the same essential nutrients.

  1. Whole milk (3.25% fat)
  2. Semi-skimmed milk (0.1% fat)
  3. Skimmed milk (1%/ 2% fat)

Non-dairy milks

However, there’re some reasons people might be looking for non-dairy alternatives, including milk allergy, lactose intolerance, dietary restrictions and potential health risks. Fortunately, there are plenty of non-dairy milks available.

  1. Soy milk is made from whole soybeans or soy protein isolate. It has a creamy, mild taste and is the most similar in nutrition to cow’s milk.
  2. Almond milk is made with either whole almonds or almond butter and water. It has a light, sweet, nutty flavour and is low in calories, fat and carbohydrates.
  3. Coconut milk is made from milk and the white flesh of brown coconuts. It has a creamy, milk-like consistency and a sweet, coconut taste. It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides (MCTs).
  4. Oat milk is made from a mixture of oats and water. It has a mild, sweet flavour. It is high in protein and fibre, but also high in calories and carbohydrates.
  5. Rice milk is made from milled white or brown rice and water. It is the most hypoallergenic non-dairy milk. It is low in fat and protein but high in carbohydrates.

How do you pick?

There is no one milk which is ideal for everyone. Dairy milk has no added sugar, but contains lactose. While many types of non-dairy milk contain added sugar. Therefore it is important to read the nutritional label carefully. The taste, nutrition and cost can vary considerably.

By Maggie Mak, Fulham Reach