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Milk holds a special place in most people’s hearts. It is one of the first things we experience when we come into this world, and it serves as one of the ultimate comfort foods. Fitness gurus have been touting milk as one of their secrets to success--particularly when trying to bulk up--for decades. However, what if your goal isn’t to bulk up? Is the typical store bought whole milk going to help you achieve your goals? Luckily for you there are plenty of different varieties of milk out there that you can turn to in order to accomplish what you want. There are many different types of milk on the market, from a range of sources. They all have their pros and cons, not to mention varying consistencies and tastes, and finding ones that give you the benefits you want while not disrupting your palate can be a process, but is well worth the trouble.

 

Here are some of the varieties available on the market, and how they can help you reach your goals…

 

Goat’s Milk – The alternative that is closest in composition to milk, goat’s milk has many similarities to cow’s milk, although enough differences to make it a suitable substitute. Goat’s milk has higher amounts of calcium, magnesium, phosphorus, and double the vitamin A as cow’s milk. While it has more of those nutrients, it is deficient in folate and vitamin B12. The fat and protein in goat’s milk is believed to be more easily digestible than the protein and fat in cow’s milk, however the same problems we see with homogenization and pasteurization apply even further to goat’s milk. Goat’s milk is regulated in an even stricter fashion than raw milk, so it is hard to find any that could actually be beneficial as a substitute to cow’s milk.

 

Almond Milk – Made by grinding up almonds, steeping them in water, and then pressing them to extract the liquids, almond milk has become a very popular alternative to drinking cow’s milk. It not only solves the potential problem of lactose intolerance, it is also much lower in calories and carbohydrates. Unsweetened almond milk makes for a great alternative for dairy milk for those looking to lose weight, due to the lack of carbs and calories. In particular, I recommend them for pre-bed snacks and shakes later in the day when your body doesn’t process carbs as well, however if you are working out enough this isn’t as big an issue.

 

Coconut Milk – Made by heating the meat of a coconut fruit in water, then steeping, straining and pressing it to extract the liquid from the meat, coconut milk is packed with fat, and is relatively light on carbs and protein compared to regular milk. It does have a ton of fiber for a liquid and the fats are preferentially burned medium chain triglycerides (MCTs), so coconut milk makes for a very different alternative to milk with a whole host of different benefits. Those on a fat centric ketogenic diet might turn to coconut milk, although the high amount of MCTs should make them a great source of energy for anyone.

 

Rice Milk – Rice milk is a simple concoction of water and partially milled rice. It is practically flavorless, and contains very little nutrients. The kind you will find in the stores is often flavored, and fortified with vitamins and minerals, but it has no fat or cholesterol, and pretty much no protein to speak of. You may ask yourself why you would drink something like this, but it is the least likely of all the non-dairy substitute milks to cause any allergic reactions, as it contains none of the most frequent allergens - dairy, soy, and nuts. Rice milk can be a decent substitute if you are lactose intolerant, but there are better alternatives with far more nutrients that I would turn to first.

 

Grain Milk – Made from fermented grains, and similar in texture to rice milk, grain milk has less protein, but more carbs than regular milk. The most common type is oat milk, but it is quite common to see grain milks with millet, amaranth, rye, spelt and quinoa. Grain milks typically have sweeteners and additives, so you need to be careful to read the label, but due to the fact that they are carb heavy and protein lite, I would recommend you go with almond milk or hemp milk instead.

 

Hemp Milk – Made from hemp seeds that have been soaked in water and then ground up, hemp milk is similar in consistency to almond milk. Hemp has burst onto the scene as a superfood in recent years, and hemp milk is loaded with good nutrients and protein. The taste is somewhat interesting, but if you can get accustomed to it and can find a good brand without a bunch of sweeteners and additives, this can be a great substitute that doesn’t carry any risk of allergens.

 

Soy Milk – We have already discussed the debate surrounding soy, and its place as a “health food.” I don’t recommend soy milk due to the presence of phytoestrogens, phyates and enzyme inhibitors (especially since there are plenty of other alternatives without the drawbacks of soy).

 

As you can see, there are plenty of milks that can fit any sort of nutrition goal. If you are like me, nothing beats the original and you still drink it, but you will utilize other types at various times to help achieve your goals. I personally prefer raw cow’s milk in most cases, almond milk as a low-carb option, and occasionally coconut milk for cooking. But I have known plenty of people who use rice or grain milk exclusively.

 

Give them a try if you haven’t attempted to branch out. You might just find a new way to help you achieve that goal of yours.

 

Resources:

 

Bowden, Jonny, Ph.D, C.N.S, The 150 Healthiest Foods on Earth. Beverly, MA: Fairwinds Press, 2007

 

Margen, Sheldon, M.D., and the Editors of the UC Berkeley, Wellness Letter. Wellness Foods, A to Z: an indispensible guide for health-conscious food lovers. New York, NY: Rebus, Inc. Health Letter Associates, 2002

 

Peter Bauman – Peter is a chef first and personal trainer second, with a background in the biological sciences and degree in psychology from UC Berkeley. He takes the tactics that work with elite athletes at California Strength—one of the leading athletic training facilities in the country—and helps to apply them to the lives of the Average Joe to get results.