So, I haven't fitness blogged in... over 4 years. I've started a Dr. Fit Britt Facebook page where I can share information that I read in research articles and fitness magazines - a way that I can pass along information without reinventing the wheel. Occasionally I get around to doing that, all I can do is do what I can and when I can! But it is something I am passionate about, so I will keep trying.
This semester, I am teaching a Personal Health class as well as a Nutrition class, in which students have to research and post a weekly discussion. I thought this one below had some great information, and requested permission to share it on my blog!
Thank you to Jennifer G for the following:
There are all different types of milk you can drink depending on what kind of benefits people would like to receive from it. I mainly grabbed information from different researches on just three of the most common types of milk people drink, which are cow milk, almond milk and soy milk. All having different kinds of benefits depending on what the milk is made from.
Cow Milk
Cow milk to say the least is the default choice for most people for milk. It's natural and its benefits are what mostly what people are after in drinking it. It has an excellent source of protein and calcium and vitamin D, which is commonly great for bones (Girdwain, 2014). Although it may seem it contains a lot of sugar, it is actually just natural sugar coming from lactose, not added sugars like those that may appear in other alternative milks (Gans, 2015). The downside of it though is that some milks could have added hormones, which could be bad because it isn't natural to our bodies. Usually milk now though comes hormone free or as the label says rBGH-free, just meaning there was nothing added to it hormone wise (Girdwain, 2014). Cow milk may also be a problem for some because it contains lactose. If one is lactose intolerant, his or her body may not be able to break down the lactose in milk because of a missing enzyme in their body called lactase which is needed to break down the lactose in milk or milk products (Girdwain, 2014). Even if this isn't the case for some, an excessive amount of cow milk can mean an abundance of saturated fat and too much vitamin A, which can actually end up weakening bones instead of helping them get stronger (Subramanian, 2014). Despite this, cow milk is a great source of daily natural protein, calcium and vitamin D.
Almond milk
Almond milk is one of the alternatives if people don't enjoy or can't have regular cow's milk. In all it's glory, almond milk may taste good and may seem as a good alternative to regular milk, it is lacking a great amount of calcium and protein compared to cow milk (Callahan, 2012). Almond milk has about a gram of protein per serving compared to what eating a regular serving of almonds (twenty-three almonds is 6 grams of protein), which people could probably get the protein easier by just eating the almonds (Callahan, 2012). The upside to almond milk though is that it does have lots of vitamin E which is also from the almonds (Callahan, 2012). Sugar wise, depending on the type you buy (unsweetened or sweetened) most almond milks have lots of added sugar in them which isn't natural from the almonds (Gans, 2015). The most recommended kind of almond milk is just getting a "light" version to still have the great taste, but less the added sugar (Gans, 2015). Almond milk also is lesser in calories and has no saturated fat or cholesterol (Subramanian, 2014). In the end, almond milk is a good alternative for lesser fat and calories in milk, but considering the lack of protein and the added sugars people mainly only drink it for the taste and have to get that protein elsewhere that they don't get from drinking regular milk.
Soy Milk
Lastly, soy milk is the most common alternative for those who are lactose intolerant or just to those who don't like the taste of regular milk. Considering it is high in protein as well as lactose free, it is getting people the most benefits out of not drinking regular cow's milk (Deakin University of Australia, 2013). Like almond milk, soy milk may have more added sugars for the taste, which the recommendation is getting a "light"or unflavored version because of that (Deakin University of Australia, 2013). Soy milk is also cholesterol free and contains seven to eight grams of protein, which is just as much as cow milk along with fewer less calories (Gans, 2015). It is also rich in calcium, equalling the about the same percentage as there is in cow milk (Gans, 2015). Considering this, soy milk provides the best alternative for people with taste preference or health purposes, and it almost gets the same benefits as regular milk besides the added sugar.
Ultimately, regular milk is commonly known the best to drink for its benefits in natural protein and calcium. But if someone's health is at risk by cow milk, it is commonly best to drink soy milk. I found that almond milk seems to be just for a taste preference or another alternative to soy milk and regular milk because of its added sugars and lesser benefits. But it is all up to the person in what health benefits they really would like from drinking milk.
References
Callahan, M. (2012, May 15). Milk Alternatives: Are They Really Better for You, or Is It Hype? Retrieved September 29, 2015
Deakin University Australia. (2013, April). Milk.
Gans, K. (2015, March 18). Which Type of Milk Is Healthiest? Retrieved September 29, 2015
Girdwain, J. (2014, January 23). The Best Milk Is... Retrieved September 28, 2015
Subramanian, C. (2014, February 26). Milk-Off! The Real Skinny on Soy, Almond, and Rice. Time.
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