Milk 101: Varieties of Milk and Their Qualities

Welcome to Milk 101. We’ll cover some of the different varieties and types of milk and their qualities. If you have any questions about milk, then look no further–we got it covered.

There are both varieties and types of milk. Different varieties would include soy milk, almond, coconut, rice, oat, hemp, goat, cow’s milk, cashew milk, etc. Types include whole, low-fat, skim, fat-free, organic, lactose-free, unsweetened, original, etc.

Choosing what milk you’re going to drink is a personal choice. “When selecting a milk or plant-based milk, I advise consumers to ask themselves what nutrients are most important to (them), along with taste, of course,” says Lise Gloede, RD.

So, which milk is best for you?

Almond Milk

According to Medical News Today, “almond milk is naturally rich in several vitamins and minerals, especially vitamin E.” They show that almond milk has more fat, less carbs, more vitamin E, and more Thiamin too.

Almond milk has the option of buying unsweetened, vanilla, strawberry, or enriched versions. Enriched almond milk can be a good source of calcium and vitamin D. Almond milk is also pretty easy to make.

To make your own almond milk you just need almonds, water, a bowl, blender, and nut milk bag. The minimalist baker claims it only takes but 10 minutes. You soak the almonds in water overnight, drain it, blend with water and salt, and then pour through a nut milk bag into a bowl.

Cow Milk

Cow’s milk is probably the most commonly used milk though. Due to my lactose intolerance, I had to search for an alternative but now lactose-free versions are available. Cow’s milk is prized for its nutritional benefits.

“It’s naturally rich in calcium, B vitamins, and many minerals,” says Healthline. “It’s also often fortified with vitamins A and D, making it a very nutritious food for both children and adults.”

Healthy Eating says there is a type for everyone’s taste:

Low-fat milk is creamy but not too rich
Fat-free milk has a lighter taste and is low in calories
Lactose-free is a good alternative for people with lactose intolerance
Whole milk is a good choice for young children

And, unless you own your very own cow, it’s harder to produce your own.

Soy Milk

Soy milk is a plant-based milk made from soybeans. Everyday Health provides that soy milk is nutritious while offering a unique taste to diversify your palate. It can be fortified with Vitamin D, calcium, omega-3 fatty acids, and flavonoids which have antioxidant, anti-inflammatory, and cardioprotective properties.

It’s also dairy free and contains a good amount of protein, some fiber, and little calories. However, some people are allergic to soy.

Coconut Milk

Although coconut milk offers no protein, it is low in calories, has no sugars, and has almost as much fat as whole cow’s milk. According to Franziska Spritzler, RD, CDE, coconut milk is made from the white flesh of mature brown coconuts, by mixing the coconut flesh with water.

Spritzler says there are two types: thick and thin. “In traditional cuisines, thick coconut milk is used in desserts and thick sauces. Thin milk is used in soups and thin sauces,” she says. “Most canned coconut milk contains a combination of thin and thick milk. It’s also very easy to make your own coconut milk at home, adjusting the thickness to your liking.

Jamie Eske claims coconut milk has been linked to weight loss, heart health, and better immunity. I’m definitely going to give coconut milk a try after learning all this.

Hemp Milk

This is a newer kind of milk, at least to me anyway. Lizzie Streit, MS, RDN, LD, says “it’s made from whole hemp seeds and is rich in protein, healthy fats, and minerals.” She says it can also benefit skin and heart health and has “an earthy, nutty flavor and a creamy consistency.”

It is made similarly to almond milk, just replace the almonds with hemp seeds. It’s a good option if you want to avoid dairy, soy, or gluten. Just make sure to double check and read the label for additives.

Oat Milk

This milk is made the same as almond and hemp milk except with oats. It is another good alternative to dairy and soy. According to Isadora Baum, oats are naturally gluten-free too but are often processed on equipment contaminated with gluten. So, again, read the label.

Oat milk is different in that it is creamier because it contains soluble fiber, claims Adda Bjarnadottir, MS, RDN. Though, it does have a ton of carbs. That can be either good or bad depending on the individual.

Rice Milk

Jillian Kubala, MS, RD, provides that rice milk is higher in calories, sugars, carbs, and has no protein. So why drink it? Well, it is the least allergenic of milks and can be enriched with calcium, vitamin A, and vitamin D. Kubala says it is also naturally sweeter than other milks.

This may be the milk for you if you have a sweet-tooth.

Cashew Milk

According to the Simple Vegan Blog, “raw cashew milk is so tasty it doesn’t need any kind of sweetener. It’s creamy and you can use it to make a lot of different sweet or savory dishes.” You make it pretty much the same as almond milk with some differences.

Sidney Fry, MS, RD, says it is way lower in calories and fat compared to eating actual cashews. Steer clear of this milk if you have nut allergies though.

Summary

Now I’m sure I missed some kinds of milks, there are so many after all. Overall though, there is a milk out there to suit everyone’s individual tastes. Check out this chart provided by U.S. News to see a breakdown of nutrients of common milks.

Sources:

https://www.healthyeating.org/Milk-Dairy/Dairy-Facts/Types-of-Milk

https://health.usnews.com/wellness/food/articles/which-type-of-milk-is-healthiest

https://www.medicalnewstoday.com/articles/318612#use

https://minimalistbaker.com/how-to-make-almond-milk/

https://www.healthline.com/nutrition/healthiest-milk#7.-Soy-milk

https://www.everydayhealth.com/diet-nutrition/pros-cons-soy-milk/

https://www.healthline.com/nutrition/coconut-milk#how-its-made

https://www.medicalnewstoday.com/articles/323743#top-3-health-benefits

https://www.healthline.com/nutrition/hemp-milk

https://www.shape.com/healthy-eating/healthy-drinks/oat-milk-nutrition-dairy-free-milk

https://www.healthline.com/nutrition/healthiest-milk#2.-Oat-milk