Almond, Soy, or Rice: Experts share which milk variety is best for your health and taste

Milk has always been a vital part of our diet since childhood. Long considered a great source of calcium and important for strong bones, a glass of warm milk has been a household staple across generations. Earlier, it was quite simple when no questions were asked about the type of milk, and nobody bothered to wonder if it was almond or soy.

But in today’s day and age, the varieties of milk that the dairy market offers have left people wondering what is best for them and their families. The bigger question now is which type of milk deserves an entry inside your house and your life in particular.

Cow’s milk

Speaking about cow’s milk, Dr. Yasir Shafi Bazdar from Wellth, Dubai, explained that whole milk is “nutrient dense,” and it is crucial for bone health, especially in growing children, Gulf News reported. Further, he also cautioned that “the high saturated fat content may be unsuitable for those with heart disease or high cholesterol.”

Talking about a lighter option, he noted that “low-fat and skim milk contain the same protein and calcium but with reduced fat and calories. They may be more heart-friendly but can be less satiating and lack the fat needed for optimal absorption of fat-soluble vitamins like A, D, E, and K,” according to Gulf News.

Plant-based milks: The dairy-free revolution

In today’s time, the choices of milk are not restricted to full-fat or skim. With the rise in the number of people beginning to prefer a vegan lifestyle and tracking their lactose intolerance, plant-based milks have come into play and taken over supermarket shelves.

To analyze and dive deep to understand what probably suits your health and is best for you, Gulf News spoke to Rahaf Mohammed Altowairqi, clinical dietician at Medcare Royal Specialty Hospital, to shed light upon the most popular picks.

Almond milk

Almond milk is mostly preferred by those who are keeping a check on their sugar and dairy intake. It is light, nutty, and low in calories and naturally lactose-free. Almond milk is rich in antioxidants, particularly vitamin E, which helps in improving skin health and immune function.

But it’s quite low in protein compared to cow’s milk, and commercial versions may also include additives that can affect gut health.

Soy milk

Soy milk is the best for you if you are concerned about nutritional value. It contains about 7 to 9 grams of protein per cup and has heart-healthy unsaturated fats. It also contains isoflavones, which may be helpful for hormonal balance. It is, however, important to note that soy milk is not suitable for those with soy allergies, and while once controversial, research now supports its safety in moderate amounts.

Soy milk contains 3.5 grams of protein, 1.3 grams of carbohydrates, and 2 grams of fat per serving. It provides 16% of the daily value for vitamin B12, 10% for calcium and phosphorus, 6% for riboflavin, and 5% for vitamin D.

Coconut milk

What makes Coconut milk different from other varieties is its rich texture and naturally sweet flavour. However, it is crucial to note that it’s high in saturated fat and low in protein. Coconut milk is better suited for cooking than as a daily alternative.

Rice milk

If a person has several food sensitivities, rice milk is often a go-to as it is gentle and hypoallergenic.