7 Types of Milk and their Benefits

Discover the Benefits of 7 Different Types of Milk

Classification of milk:

Basically, in comparison to dairy milk, the four different types of milk are full-fat milk with 3.25 per cent milk fat, reduced-fat milk with 2 per cent, low-fat milk with 1 per cent, and fat-free milk, otherwise known as skimmed milk.

All four milk types comprise nine essential elements and protein. As well, each type of milk contains varying amounts of milk fat, which by percentage is noted on the label. These milks also have 8g of protein.

Types of milk vary by percentage of milk fat; that's the amount of fat that's in the milk by weight. These percentages are marked on the carton and by various coloured caps, designed at once to signal levels of milk fat.

Types of Milk

1. Coconut milk:

• It is made by grating the meat of a freshly opened coconut and then simmering it in water and straining out the solids. The cream layer, which is rich in fat, is mixed with coconut water to obtain milk.
• Availability: Sweetened and unsweetened
• Advantage: Low in calories—about 45 per 8-ounce serving. Taste is a bit more preferred compared with other alternative milks. Coconut milk is very close to regular cow's milk in creaminess, so one can substitute it for the other in most recipes without any problem. It's a staple in Asian cooking.
• Disadvantage: Coconut milk contains no protein. It's also very high in saturated fat, although some nutritionists point out that these are medium-chain fatty acids that only raise good cholesterol. Canned varieties can have numerous additives, so it is important to read the ingredient list before purchasing and choose the purest ones.

2. Almond milk

• It is also cholesterol- and lactose-free, thus making it quite popular with those who avoid dairy products or are lactose-intolerant. Since almond milk is also low in sodium, it is envisaged to be consumed greatly by all to have a healthy heart.
• Availability: Sweetened and unsweetened flavours
• It contains magnesium, selenium, and vitamin E, which can help make your bones healthier, give you antioxidants, and aid in immune and metabolic functions, states Candice Seti, a certified nutrition coach in San Diego.
• Disadvantage: Almond milk contains an extremely low amount of proteins compared to soy and cow milk. Almonds require large amounts of water to grow, and California, considered the world's biggest almond producer, accounting for 80% of the crops, has turned out to be a very dry state and has been undergoing a drought.

3. Soy milk:

• Soy Milk is prepared by soaking reconstituted dry soybeans and grinding them in water.
• Availability:  Flavored and unflavored
• Advantages: Soy milk is a complete protein, like cow's milk, and fibre; and it's low in sodium and can help lower LDL, or "bad" cholesterol. Of all the non-dairy milk tested, soy milk was clearly the best nutritional choice after cow's milk — which is the very best. It's also the highest in the protein of the alternative milk, containing about 8 grams for an 8-ounce serving.
• Disadvantages: Soy is phytoestrogen—an estrogen produced by plants—and soy milk contains soy estrogens that could affect a person's hormonal balance.

4. Kefir:

• Kefir is considered a drinkable yoghurt, which is in the same category as buttermilk. Made from goat, cow, or sheep milk, and sometimes it tastes carbonated because of the fermentation process used to produce it. Used in the same as milk would be: drunk in a glass, added into smoothies/cereal, or used in baking.
• Availability: Organic or conventional, sold as Bottled drinks, frozen kefir, cheese
• Advantages: Rich in probiotic bacteria and beneficial yeast, protein calcium and vitamins D and B12
• Disadvantages: Kefir can bring about constipation and or intestinal cramping.

5. Rice milk:

• This is the most hypoallergenic of all the milk available, and it is a dairy-free milk prepared made up of boiled rice, brown rice syrup, and brown rice starch. It is also the sweetest among the milk.
• Availability: Sweetened or Unsweetened
• Advantages: Rice milk is very low in fat and contains high amounts of magnesium to keep blood pressure in check, says Seti. It also contains plenty of calcium and vitamins A, B12, and D. On top of that, it's dairy-free, making it good for anyone who is lactose intolerant.
• Disadvantages: Rice milk contains much less calcium or protein compared to cow's milk. This beverage also has a high carbohydrate level, hence relatively high regarding its glycemic nature. Rice milk comes in at 26 grams of carbs per serving, far more than all of the others. This makes it the highest in sugar, too. Rice milk is also the most calorie-dense. 

6. Oat milk:

• Oat milk has its roots in Sweden, and it's becoming a really slow contender at coffee shops in the U.S., but it easily can be made with just oats and water at home. Available in organic or conventional, original and flavoured varieties.
• Advantages: Oat milk is rich in soluble fibre, and as such, it contains beta-glucans. Beta-glucans are one type of sugar found in oats that increases an individual's immunity system. In addition, it has more B vitamins than soy and coconut milk. It is a good alternative for those who have nut and soy allergies.
• Disadvantages:  Low in proteins, vitamins, minerals and sugar. Oat milk also contains more fat than other milk available on the market. It contains only half the amount of protein and twice the carbohydrates as dairy milk and is expensive, too.

7. Cow milk:

• This is the most popular milk produced by the mammary glands of cows.
• Availability: Whole milk, 2% fat, 1% fat, skim
• Advantages: This milk has high protein content, and it's a complete protein—this means that it contains all the essential amino acids needed by the human body to synthesize protein. Second, it's rich in calcium—it provides 29 per cent of the recommended daily intake—and, finally, in vitamin B12, a vitamin naturally found in animal products only.
• Disadvantages: Milk contains a much larger amount of saturated fat compared to the alternatives hand-picked on this grid. It has considerably impacted the environment more than plant-based milk: in terms of interventions, it produces around three times as much greenhouse gas emissions; it needs around ten times as much land; it uses two to twenty times as much freshwater; and it creates much higher levels of eutrophication.

Conclusion

Apart from providing a different flavour to cooking, hot drinks or baking, there are plenty of reasons for health alone to explain the many dairy-free milk alternatives that seem to grow daily. Not all are created equal when it comes to added sugar and fortification, so take the time to check the labels. However, we're sure that with the way the non-dairy milk market has grown—and is continuing to grow—you'll find an alternative which ticks all your boxes.