Milk Best For Weight Loss

Last Updated on November 7, 2022 by

People have been drinking milk for years, which must mean something. They say it helps you lose weight faster, which is not just a myth. By drinking milk, you can lose up to 3 pounds per week. This is because milk’s nutrients are easily absorbed by your body, making it easier for you to shed the pounds you want.

Milk has been lauded as the best food for weight loss. People have been known to have grown taller since they started consuming it when they were young. Some may wonder, however, if this claim is true and what’s the reasoning behind it. It is not a myth after all because it’s a fact that the body will gain more muscles mass and lose fats when cows are raised in an environment that’s conducive to their growth. You can learn more about how Milk Best For Weight Loss by visiting my site at https://foodkeg.com/

Milk Best For Weight Loss

Many of us have grown up knowing and drinking only cow’s milk. Whether it came in a bottle, packet, or straight from the farm, it was usually from a cow, or in some cases, goat or camel milk, depending on where you live; not a plant, seed, or some nuts. However, today, when you walk in your local grocery store’s aisles, multiple dairy alternatives claim to be the secret to weight loss. Trying to figure out which milk is best for weight loss can be quite daunting if you do not know the health benefits of these alternatives.

What Is The Best Milk Alternative For Weight Loss?

Milk alternative options are limitless, and they are often made from plants, nuts, or seeds. These alternatives are made by grinding a bean or nut, then adding water, flavors, vitamins, and minerals. The nutrients and amount of sugar in each plant-based alternative varies considerably based on how it was produced and what has been added. When picking the best foods and drinks for weight loss, it is always best to look at the nutrition label of each pack and take note of the calories per serving.

Here are calories per cup (8 oz/244 g) for some popular dairy alternatives in the market today:

CaloriesCarbsProteinsFatsCalcium
Pea Milk800.5g8g4.5g440mg
Macadamia Milk (10)551g1g0.5g180mg
Unsweetened Cashew Milk251.2g0.8g2.0g450mg
Unsweetened Almond Milk (3)36.61.42g1.44g2.68g481mg
Unsweetened Hemp Milk700g2g6g300mg
Unsweetened Oat Milk (15)12016g3g5g270mg
Rice Milk (18)11522.4g0.68g2.37g288mg
Coconut Milk (4)75.67.12g0.512g5.08g459mg
Soy Milk (19)105126.34g3.59g300mg
Low-fat 1%10212.2g8.22g2.37g305mg
Low-fat 2%12211.7g8.05g4.83g293mg

From the above list, cashew, almond, macadamia, and hemp seed milk seem to have the lowest calories per glass (8 oz/244 ml).

Which Milk Alternative Is Best For Weight Loss?

Some of the above popular dairy alternatives have been touted as great solutions for weight loss compared to dairy. But, how true is this and how exactly do they affect your weight loss?

Soy Milk And Weight Loss

Replacing dairy with soy alternatives may help you with weight loss. It is suggested that soy is beneficial in this because once consumed soya affects your hormones and tends to mimic leptin, the body’s satiety hormone. When leptin is activated, your hunger and appetite reduce, which ensures that you consume fewer calories in the day.

Cashew Milk And Weight Loss

As seen above, 1 cup of unsweetened commercial cashew milk has just 25 calories. This is the lowest number in the above list. Due to its low-calorie count, you can consume this dairy alternative every day to help you shed those extra pounds. However, you must ensure not to overdo it. After all, even healthy calories count, and having them in excess will lead to weight gain.

Coconut Milk Benefits For Weight Loss

With just 75 calories per cup, this is a great contender for the best milk alternative for weight loss. As if this was not enough, it has been linked to having medium-chain triglycerides (MCTs), which may stimulate your metabolism. It has also been suggested that MCTs may increase insulin sensitivity, balance gut bacteria, and help control food intake throughout the day, factors that could lead to a reduction in waist size and overall body weight.

Hemp Milk

This alternative is made from hemp seeds that are low in calories and high in polyunsaturated fats (1). When it comes to losing weight, the amount and type of fat you consume is just as crucial as your calorie intake. Foods high in polyunsaturated fats are better than those high in saturated fats as they are healthier for your heart and may promote weight loss.

Macadamia Milk

A cup of this plant-based has 55 calories which is fantastic for anyone who wants to keep their calorie intake low.

Almond Milk And Weight Loss

Many people consider this option to be the best and healthiest milk for weight loss, and they are not wrong. It is the most popular dairy alternative today. Like many cow milk alternatives, it is usually fortified with vitamin D, calcium, and protein. It is also low in calories, which aids in weight loss. For the faster weight loss results, pick the unsweetened version as it does not have any unhealthy added sugars.

When it comes to the best milk alternative for weight loss, our pick is unsweetened almond milk since it is readily available wherever you are, has a better taste than some other kinds of milk, and is relatively low in calories.

Oat Milk Vs. Almond Milk For Weight Loss

To determine which of these two milk is best for weight loss, we must first compare the nutritional value that a cup of each provides.

Unsweetened almond milk has: calories: 36.6, fats: 3 g, proteins: 1 g, carbohydrates: 1 g, calcium: 481 mg, and dietary fiber 0 g. On the other hand, 244 g of oat milk contains: calories: 120, fats: 5 g, proteins: 3 g, carbohydrates: 16 g, calcium: 350 mg, and dietary fiber 2 g.

As seen above, the almond derivative is low in calories, but it is also low in all other nutrients compared to oat milk. In terms of calories alone, the almond option seems to be the best milk for weight loss as its competition has almost 3.3 times more than the calorie count in one cup.

When you take a look at the nutrient count, there is little difference in the amount of protein and fats, but there is a significant difference in terms of carbohydrates. While the carbs found in oats are complex carbs that are essential to your diet and health, anyone on a low-carb diet weight loss journey might want to keep an eye on their carb intake.

With these facts in mind, we suggest the latter due to its very low number of calories per serving when it comes to oat milk vs. almond milk for weight loss. You can make either of these two options for you at home if they are too expensive at the grocery store. However, remember that the pre-packaged options are usually fortified with nutrients and minerals that will not be present in your homemade version.

Almond Milk Vs. Whole Milk For Weight Loss: Which Is Better?

For anyone looking to cut their calorie intake for weight loss, choosing plant-based milk for their diet can be a step in the right direction. This is because when you compare the calories in these two options, whole milk has 4 times more (149 calories (13)) the amount of energy found in almond milk.

It is important to note that whole milk has more protein, which is essential in weight loss, appetite suppression, and muscle growth. However, depending on how many calories you consume and how much exercise you do each day, it might be a good idea to stick to the plant-based option.

Another factor to note is that not all almond milk is made the same; some brands have added sugars for shelf-life longevity and flavor. Make sure to always stop and read the ingredient label on your packet for nutrition facts to make sure that you pick the healthiest version available. The easiest way to do this is opting for an unsweetened almond drink, other than tastier options like chocolate or vanilla flavors.

Should You Choose Low Fat Milk?

Should you choose low-fat milk over whole milk and plant-based alternatives? If you are looking to try and shed some extra weight and are not willing to go for plant-based alternatives, then low-fat milk could be the next best thing. Giving up full-fat for a low-fat option could help you lose weight, and it lowers the risk of heart disease.

The reason behind this is that whole milk and whole fat dairy options primarily contain saturated fat (7). Saturated fats are fats that have all single bonds between their molecules. These bonds are “saturated” with hydrogen molecules, which tend to solidify at room temperature. They can be found in other foods like cheese, butter, ice-cream, and high-fat cuts of meat (8). High intakes of saturated fats are associated with risk factors for heart disease, such as increased LDL cholesterol.

Low fat is also a great way to get all the minerals and nutrients found in whole milk without extra calories. One cup of low-fat 1% milk has 102 cals: carbs: 12.2 g, fats: 2.37 g, proteins: 8.22 g, and calcium: 305 g (12). Low-fat milk is still higher in calories than most plant, nut, and seed options, but also higher in protein.

Is Oat Milk Good For Weight Loss?

Due to its high number of calories, this might not be the best option for weight loss. Instead of this, it is best to opt for other plant-based options with a much lower calorie count. Despite its high-calorie count, oat milk has many other benefits. They include:

  1. It tastes better than other plants, nuts, and seed-based alternatives.
  2. It has a smaller environmental impact as compared to almond milk.
  3. Oat milk may help combat cancer.
  4. It helps lower levels of LDL ‘bad’ cholesterol in your body.
  5. It is an excellent alternative for anyone who has a casein allergy or is lactose intolerant.
  6. Oat milk is higher in protein than many milk alternatives, which helps in muscle growth and repair while keeping your hair and nails healthy. 
  7. It has calcium which is essential for bone health and macronutrients like folate, which make red and white blood cells in the bone marrow.

When it comes to ‘Which milk is best for weight loss?’, oat milk, despite its many other health benefits, falls short due to its high-calorie content. It is best to leave this option for highly active people who are not worried about losing weight or can work off all the extra calories at the gym.

How Often Should You Drink Milk For Weight Loss?

When it comes to plant-based options, there is no set specification as to how much or how often you should drink these alternatives. Since most of these options are relatively low in calories and have little to no saturated fats, you can safely have several cups (possibly up to 3 cups) a day.

However, the most important factor to note is if your intake fits into your caloric intake for the day. Always use a reputable calorie counting app to keep track of calorie, carbs, fats, and protein intake for the day. This way, you can safely drink your plant, nut, or seed milk without jeopardizing your energy intake and weight loss goals.

Which Type Of Milk Is Healthiest?

Most plant-based milk, such as hemp, oat, flax, coconut, almond, and soy is considered to be among the healthiest options. That being said, this does not mean that you should ignore dairy and never drink it again. Unless you have lactose intolerance or a casein allergy, this option is quite okay for you. The trick is to mind your intake. Do not drink whole milk every day of the week. You can alternate it with other plant-based or low-fat options. 

Cow’s milk is incredibly nutritious for both children and adults, as it is naturally rich in calcium and B vitamins (20). It is also important to note that while almond milk is great for our bodies and is a fantastic low-calorie option, it is not suitable for the environment. Its production requires a lot of water and pesticide use, which is quickly causing long-lasting and devastating effects on the environment in drought-stricken California. This is where more than 80% of the world’s almonds are grown (2).

When Is The Best Time To Drink Milk For Weight Loss?

It can generally be consumed at any time of the day and even at night to help lull you to sleep. However, for maximum benefits, it is best to have a glass after a workout to help replenish your body with protein, which helps with muscle repair and growth.

What Are The Benefits Of Drinking Milk For Weight Loss?

Most kinds of milk, plant-based or otherwise, have protein in them. When consumed, protein-rich foods affect the hunger hormone ghrelin by reducing it. When this hormone is suppressed, you are less likely to snack or overeat, thus keeping your calorie intake low. 

Protein supports muscle growth, which in turn boosts your metabolism. A pound of muscle burns six to seven calories a day at rest, which is three times more than what is burned by a pound of fat (21). You get to expend energy even when you aren’t working out.

Low-fat and plant-based options are also low in calories, which helps you stay on a calorie deficit leading to weight loss.

Is Plant-Based Milk Healthier?

In terms of nutrients, this depends on what choice you make. Some alternatives contain virtually the same amount of vitamins and minerals as cow’s milk, while others fall far short (16). If your desired option does not provide you with the necessary nutrients, i.e. calcium and vitamin D, you can always get extra from fruits, vegetables, and the sun.

which milk is best for weight loss

Plant-based options such as cashew, almond, hemp, flax, soy, coconut, and macadamia milk seem to be the best milk alternatives for weight loss. Not only are they dairy and lactose-free, but they are low in calories and have no saturated fats.

When searching for which alternative milk is best for weight loss, the most important thing is to always read the ingredient label and nutrition facts, as an alternative does not always mean healthy. Many brands and companies add sugars to their products to ensure that they have a longer shelf life. Added sugars will only serve to enable you to gain weight rather than lose it.

No matter what option you choose to help you with your weight loss journey, be sure to always track your calories to make sure that you are always within your recommended caloric intake for the day. Also, milk alone will not help you shed unwanted pounds. An overall healthy diet is more important than your choice of breakfast milk.

Also, be sure to exercise for at least 30 minutes, five to six times a week. If you are unsure of what alternative option will be best for you, please speak to a doctor or dietitian, and they can help you make a good decision.

The 7 Healthiest Milk Options

Dairy aisles have exploded with milk and milk alternative options over the past few years, and choosing the healthiest milk isn’t just about the fat content.

Whether you’re looking beyond cow’s milk for health reasons or dietary preferences or simply want to experiment with different options, you may wonder which type of milk is healthiest for you.

Here are the 7 healthiest milk and milk alternative options to add to your diet.

Glass bottles with different types of milk

1. Hemp milk

Hemp milk is made from ground, soaked hemp seeds, which do not contain the psychoactive component of the Cannabis sativa plant.

The seeds are high in protein and healthy omega-3 and omega-6 unsaturated fats. Thus, hemp milk contains a slighter high amount of these nutrients than other plant milks.

An 8-ounce (240-ml) serving of hemp milk provides the following (1Trusted Source):

  • Calories: 60
  • Protein: 3 grams
  • Carbs: 0 grams
  • Fat: 5 grams
  • Phosphorus: 25% of the Daily Value (DV)
  • Calcium: 20% of the DV
  • Magnesium: 15% of the DV
  • Iron: 10% of the DV

Hemp milk is virtually carb-free, but some brands add sweeteners, which increase the carb content. Make sure to check the ingredient label and buy hemp — and any other plant milk — without added sugar.

Sugar may be listed on the ingredient label as brown rice syrup, evaporated cane juice, or cane sugar.

SUMMARY

Hemp milk is made from the seeds of the Cannabis sativa plant. While the beverage doesn’t have any psychoactive effects, it provides more healthy fats and protein than other plant milks.

2. Oat milk

Though drinking milk made by soaking whole oats doesn’t offer quite the same health benefits as eating a bowl of whole grain oats, it is very nutritious.

Oat milk is naturally sweet from the oats and high in carbs. It’s unusual in that it contains some soluble fiber, which makes oat milk a bit creamier.

Soluble fiber absorbs water and turns into a gel during digestion, which helps slow digestion and keeps you full for longer. It can also help stabilize your blood sugar levels.

What’s more, the soluble fiber in oat milk may reduce your cholesterol levels. A 5-week study in 52 men showed that drinking oat milk lowered LDL (bad) cholesterol levels, compared with a control beverage (2Trusted Source).

Although nutritional values can vary by brand and depending on how or whether the milk is fortified, an 8-ounce (240-ml) serving of Oatly oat milk provides the following:

  • Calories: 120
  • Protein: 3 grams
  • Carbs: 16 grams
  • Fiber: 2 grams
  • Fat: 5 grams
  • Vitamin B12: 50% of the DV
  • Riboflavin: 46% of the DV
  • Calcium: 27% of the DV
  • Phosphorus: 22% of the DV
  • Vitamin D: 18% of the DV
  • Vitamin A: 18% of the DV

SUMMARY

Oat milk is higher in carbs than most other plant milks, and it also boasts extra fiber. Much of the fiber in oats is soluble fiber, which offers several health benefits, such as reducing your cholesterol levels and keeping you full for longer.

3. Almond milk

Almond milk is made by soaking almonds in water and then blending and straining away the solids.

It’s a tasty nondairy milk alternative for people who either can’t tolerate or choose not to drink dairy milk, but it’s not safe if you have a tree nut allergy.

Unsweetened almond milk is low in calories and much lower in carbs than cow’s milk, making it a good choice if you follow a lower carb diet (3Trusted Source).

However, note that many brands contain added sugar. Always check the ingredient label and avoid those that are sweetened.

Although almond milk is a naturally good source of the antioxidant vitamin E, it’s low in protein and many other nutrients. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary by brand.

On average, an 8-ounce (240-ml) serving of unsweetened almond milk provides the following:

  • Calories: 41
  • Protein: 1 gram
  • Carbs: 2 grams
  • Fat: 3 grams
  • Vitamin E: 50% of the DV

Many brands contain additives like carrageenan to thicken and prevent separation.

There is some debate about whether carrageenan promotes intestinal inflammation and damage. Still, most of the research on carrageenan and gut health has been conducted in animals and labs (5Trusted Source,6Trusted Source).

SUMMARY

Almond milk is a good nondairy milk alternative, but nutritionally, it’s quite different from cow’s milk. If you’re after its lower carb content, make sure you choose an unsweetened brand.

4. Coconut milk

Coconut milk is squeezed from the white flesh of a coconut. It has a pleasant flavor, and it’s a good nondairy milk alternative that’s safe if you have a tree nut allergy.

Most coconut milk packaged in cartons is blended with water to give it a consistency similar to that of cow’s milk. It has even less protein than almond milk, but many brands are fortified with certain nutrients.

On the other hand, canned coconut milk is usually intended for culinary purposes. It tends to be higher in fat, is unfortified, and has a much more distinctive coconut flavor.

An 8-ounce (240-ml) serving of an unsweetened coconut milk beverage provides the following (7Trusted Source):

  • Calories: 46
  • Protein: none
  • Carbs: 1 gram
  • Fat: 4 grams

Coconut milk is a bit higher in fat than other plant milks, but the medium-chain triglycerides (MCTs) in coconuts is linked to some heart health benefits, such as higher HDL (good) cholesterol levels (3Trusted Source).

Some brands are also fortified with nutrients like vitamins B12, D, and A, as well as some minerals. The type and amount of nutrients added can vary among brands, so be sure to compare the labels.

SUMMARY

Coconut milk has a light, tropical flavor and is a safe dairy-free milk alternative for those who have a tree nut allergy. Because coconuts are a source of healthy MCTs, drinking coconut milk might boost your HDL (good) cholesterol.

5. Cow’s milk

Cow’s milk is the most commonly consumed dairy milk and a good source of high-quality protein (8Trusted Source).

It’s naturally rich in calcium, B vitamins, and many minerals. It’s also often fortified with vitamins A and D, making it a very nutritious food for both children and adults (8Trusted Source).

An 8-ounce (240-ml) serving of whole milk provides the following (9Trusted Source):

  • Calories: 149
  • Protein: 8 grams
  • Carbs: 12 grams
  • Fat: 8 grams
  • Vitamin D: 24% of the DV
  • Calcium: 28% of the DV
  • Riboflavin: 26% of the DV
  • Phosphorus: 22% of the DV
  • Vitamin B12: 18% of the DV
  • Selenium: 13% of the DV
  • Potassium: 10% of the DV

Nevertheless, the protein in cow’s milk is a common allergen. Most children outgrow it, but some people have a lifelong allergy and need to avoid this beverage and foods containing it (3Trusted Source).

In addition, an estimated 65% of the population has some degree of difficulty digesting lactose, a type of sugar in cow’s milk.

6. A2 milk

Approximately 80% of the protein in cow’s milk comes from casein. Most dairy cows in the United States produce milk that has two main types of casein — A1 beta-casein and A2 beta-casein.

When A1 beta-casein is digested, a peptide called beta-casomorphin-7 (BCM-7) is produced. It’s linked to digestive symptoms similar to those of lactose intolerance in some people, including gas, bloating, constipation, and diarrhea (11Trusted Source).

Certain dairy cows produce milk that contains only A2 beta-casein, which doesn’t form the BCM-7 peptide. The a2 Milk Company markets A2 milk as an easier-to-digest option (12).

A small study in 45 people with self-reported lactose intolerance found that A2 milk was easier to digest and caused less digestive discomfort, compared with regular cow’s milk (13Trusted Source).

Aside from casein, A2 milk is comparable to regular cow’s milk. While it’s not a good choice if you are allergic to milk protein or lactose intolerant, it might be worth a try if you experience mild digestive problems after drinking regular cow’s milk.

SUMMARY

A2 milk contains only A2 beta-casein, and some people find it easier to digest than cow’s milk. However, it’s not a good choice if you’ve been diagnosed with a milk protein allergy or lactose intolerance.

7. Soy milk

Nutritionally, soy milk comes closest to cow’s milk. This is partly because soybeans are an excellent source of complete protein, as well as because it’s fortified so that its nutritional profile closely resembles that of milk (3Trusted Source).

Soy is a great option if you avoid dairy but want a milk beverage that’s higher in protein.

An 8-ounce (240-ml) serving of unsweetened soy milk provides the following (14Trusted Source):

  • Calories: 105
  • Protein: 6 grams
  • Carbs: 12 grams
  • Fat: 4 grams
  • Vitamin B12: 34% of the DV
  • Calcium: 30% of the DV
  • Riboflavin: 26% of the DV
  • Vitamin D: 26% of the DV
  • Phosphorus: 10% of the DV

Soy has been the subject of controversy, as most soybeans grown in the United States are genetically modified to resist the herbicide glyphosate.

However, regularly consuming soy foods is linked to health benefits, including improved cholesterol and blood pressure levels.

Furthermore, despite claims that soy may increase breast cancer risk because it mimics estrogen in the body, scientific studies suggest that it may reduce this risk (15Trusted Source).

Some brands produce organic soymilk, which is made from non-genetically modified organism (non-GMO) soybeans and free from conventional pesticides and herbicides.

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