Different Types Of Milk & What They Mean For Nutrition & Weight Loss

     

When following a healthy eating diet plan and preparing healthy eating recipes to lose weight, it’s good to have an idea about how different types of ingredients can effect your diet both nutritionally and for weight loss.

Here is some information about various types of milk: Types of milk

In Australia (per capita), consumption of drinking cow’s milk is currently estimated at around 107 litres, growing strongly over the last two years, and at very high levels compared to many countries—thanks in no small part to the expansion of the ‘coffee culture’ in Australia during the last decade.

Generally only when it comes to suffering an intolerance to milk, do we look for alternatives to fulfil the sensation milk provides. But not all milk ‘alternatives’ are created equal, here’s the lowdown on the nutritional benefits of milk substitutes.

shop

Soy Milk (GMO Free)

Gluten, lactose and cholesterol free. The light variety provides less than half the calories of the full strength variety. Soy milk is not naturally high in calcium but there are many brands that do fortify their milks with calcium. If you drink soy milk, it is advisable to choose a calcium-fortified brand to ensure your daily calcium intake is adequate.

Almond Milk

If you’re counting calories, almond milk tends to be quite a bit lower in calories and sugar than most of the other non-dairy milks. It also contains monounsaturated fats, which are the same heart-healthy fats found in olive oil. Almond milk is fairly low in protein compared with cow’s milk though, so it won’t keep you as satisfied for long periods of time – unless you can buy a protein enriched one.

Coconut Milk

Gluten and lactose free, low in carbs at only 3.7g per 100ml, but very high in calories as the fat content is quite high at around 467 calories per cup – aim for low fat coconut milk or mix the full strength variety with water for a calorie controlled beverage.

Coco Quench (Pure Harvest)

Coco Quench is a finely balanced drink with a full bodied taste. The fats from the coconut complement the sweetness and sugars found in rice milk, while the complex carbohydrates in brown rice reduce the richness and high fat profile that is typical of coconut milk. Coco Quench is an excellent drink for young children and is also a great healthy option for people looking to reduce their saturated fat intake.

Rice Milk

Low in saturated fat and cholesterol free. It is also one of the lowest allergenic foods available, being lactose, gluten and dairy free. On the negative it is naturally lower in protein and calcium in comparison to regular milk. If you are choosing rice milk, choose a variety that has been fortified with calcium and protein. Rice milk is not recommended for children due to its low protein and calcium content. Overall rice milk is higher in sugar than most other milk replacements.

Oat Milk

Oat Milk is a source of soluble fibre at around 4g per serving. It has no added cane sugar and it is cholesterol free. A great milk alternative if you have poor digestion or suffer from bloating and constipation.

Lactose Free Milk

Lactose-free milk is designed for people with lactose intolerance. Lactose is a naturally occurring sugar found in dairy foods. It is normally broken down or digested by the body using an enzyme called lactase. However, people with lactose intolerance don’t have enough of this enzyme to properly digest lactose, resulting in lactose intolerance. Lactose-free milk has been processed to break down the lactose before packaging, making it a suitable type of milk to drink by people who are lactose intolerant.

Goat’s Milk

Easier to digest than cow’s milk due to the smaller protein and fat molecules, its low carb at 3.8g per 100ml, but it does have an acquired taste. Goat’s milk is a good source of protein, contains less sugar (lactose), 13% more calcium, 25% more vitamin B6, 47% more vitamin A, and 134% more potassium than regular cow’s milk.

A2 Milk

Milk labelled as ‘A2 milk’ contains mainly the A2 type of beta-casein. The milk we currently buy in supermarkets and known as ‘regular milk’ contains a mixture of A2 and A1 beta casein (about 60% A2 and 40% A1). To date, there is no solid scientific evidence demonstrating that A2 milk is better for you than regular milk. Most people do notice the ‘difference’ when switching to A2 milk as it seems to be easier to digest causing less bloating than regular cow’s milk.

Organic Milk

With so many synthetic food additives, antibiotics, pesticides and hormones added to our food these days, a lot of people prefer to buy organic milk to help live a more pure life. The down side is that the nutritional content is not proven to be any different, and it does cost around double that of regular milk. On the up side it’s guaranteed to be clear of hormones and that could definitely make a difference to your waistline.

How milks rank in Calories per serve:

  • Soy: 132
  • Almond: 60
  • Coconut: 467
  • Oat: 150
  • Rice: 120
  • Goat: 169
  • A2 Milk: 147
  • Skim Milk: 86

Almond milk seems to be the winner in terms of lowest calories, it’s quite low in sugar as well. Oat milk is higher in sugar and calories but does offer moderate amount of protein and fibre. Rice milk, in my analysis, is probably one of the worst for weight loss as it doesn’t offer much in terms of protein or fibre and is among the highest in terms of sugar and calories.

Cow’s milk is a major source of calcium and vitamin D and non-dairy milks are not naturally high in these nutrients. Some brands are fortified to make them comparable to cow’s milk as a source of calcium and vitamin D, but not all are. Check the label to see exactly what you’re getting, especially if you’re counting on these foods to help you meet your requirements.

Healthy Mummy blog signatureEvery month on the 28 Day Weight Loss Challenge, we run a BRAND NEW 28 Day Menu with a different theme so you NEVER get bored!

Next months theme is the WINTER! – Perfect for the chilly weather, SUPER easy to whip up and still just as healthy.

If you are curious about the 28 Day Challenge recipes then we have a 28 Day Challenge recipe pack for you to try HERE.  1605_THM_BA_FBMREC_JulyWinterSamplerAd2

Find a delicious range of healthy recipes, packed full of energy boosting ingredients and nutrients together with easy to achieve exercise.

About the 28 Day Challenge

A few key things to note are:

  • The Challenge menu is FULLY customisable
  • You have access to over 1700 exclusive recipes
  • You have access to over 300 exercise routines
  • Meals are family friendly and are made in under 10-20 minutes

For a limited time, we are offering you a HUGE DISCOUNT on the lifetime membership discount on the 28 Day Weight Loss Challenge – you can see this awesome offer here.

Here are some INCREDIBLE results from mums on the 28 Day Challenge.

Samara lost 15kgs* on our 28 day weight loss challenge

Weight Loss Results

Samara says:  “I have lost 12kgs on the Healthy Mummy plans and smoothies! The Healthy Mummy has helped me to take control of what I can. I am getting happier and more confident with each passing day! I’m not at my goal weight yet – my body has hit the pause button – but I will not give up.  My advice – start TODAY! Don’t wait for next week or Monday, start your journey today. You will thank yourself in a week, a month, a year!

If you always do what you’ve always done, you will always get what you’ve always got! Change is hard at first, messy in the middle and gorgeous at the end”

You won’t regret it!

Join the challenge herelets-do-it

Leave a Reply

Your email address will not be published. Required fields are marked *

12345

Next Post

Father's Day Competition Winner

A big congratulations goes to Bob Ross for winning the Father’s Day $200 voucher for sharing his weight loss story on the Lose Baby Weight Plans after using our plans with his wife Crissy Ross. Bob’s story is below: “People …

Read it now
You may also be interested in

Latest Articles:


Results from mums

* Results or situations may vary from person to person and results cannot be guaranteed

Join the Challenge

Get our smoothies

96% Sugar Free+
100% FRUCTOSE FREE

Visit the Shop

Frequently Asked Questions

Back to top

Lose Baby Weight


Copyright © 2018 Lose Baby Weight. All rights reserved. Achievable weight loss for mums

*Results or situations may vary from person to person and results cannot be guaranteed.

Disclaimer: Always speak to your doctor before changing your diet,taking any supplements or undertaking any exercise program. The information on this site is for reference only and is not medical advice and should not be treated as such, and is not intended in any way as a substitute for professional medical advice. Our plans promote a health weight loss through diet and exercise The owners of Lose Baby Weight do not make any representations or warranties, express or implied and shall have no liability or responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained herein and nothing in this disclaimer will limit or exclude any liability for death or personal injury resulting from negligence, limit or exclude any liability for fraud or fraudulent misrepresentation, limit any liabilities in any way that is not permitted under applicable law or exclude any liabilities that may not be excluded under applicable law.