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March 2021

Different Types of Milk: Which One Is the Best?

There are more types of milk than ever, some plant-based, some from animals, and each brings its own nutritional profile. Knowing which is which can help you plan your diet and choose the right option for your goals.

So which milk should you drink, and why? Here's a rundown.

Full Cream Milk

What it is: Cow's milk containing on average around 3.8% fat.

How it's made: Sourced from the cow, then homogenised and pasteurised.

The perk: Full cream milk is high in calcium and provides a unique package of essential nutrients, including vitamin A, vitamin B12, riboflavin, potassium, magnesium, zinc, phosphorus, carbohydrate and protein. Nutrition science has evolved over recent years, and research increasingly suggests that not all saturated fats affect the body the same way, and that dairy can be part of a healthy, balanced diet.

Things to consider: After surgery, some patients find they're more sensitive to lactose, so a lactose-free milk (which still offers a great range of nutrients and quality protein) may suit better. Some people also find A2 milk easier to digest and prefer it as an option. Note that low-fat milks often have slightly higher lactose due to added milk solids, so check the label, and full-fat tends to keep you satisfied for longer. Organic and grass-fed milks generally carry less farming residue and are higher in omega-3 fats.

Skim Milk

What it is: A reduced-fat cow's milk containing less than 0.15% fat - the lowest-fat cow's milk option.

How it's made: The fat is skimmed off during production. Because milk fat carries vitamins A and D, these are added back to replace what's lost.

The perk: The lowest fat and saturated fat content of all cow's milks, and lower-fat milks are often slightly higher in calcium and protein than full cream.

Best use: Its milder flavour makes it versatile - great in smoothies and coffee, where you'll hardly notice the difference from full cream.

Quick reference: Full cream ~3.8% fat · Low fat ~1.5% fat · Skim ~0.5% fat

Soy Milk

What it is: Made from soybeans, with a similar protein content to cow's milk (around 3.5% protein, 2% fat, 2.9% carbohydrate).

How it's made: Dry soybeans are soaked, then ground with water.

The perk: Lactose-free and a good cow's milk substitute, especially when fortified with calcium. A suitable alternative for those who can't tolerate cow's milk.

Things to consider: Not suitable for those with a soy allergy, and coeliacs should always check the label.

Best use: Its slightly nutty flavour works beautifully on cereal and muesli. (A heads-up: it can occasionally split in hot coffee, so don't yell at your barista!)

Almond Milk

What it is: Made from ground almonds, with a naturally nutty taste.

How it's made: Roasted almonds are ground into almond butter, then mixed with water. Vitamins, calcium, stabilisers and sometimes sweetener are often added.

The perk: Low in fat and calories, and suitable for those who are lactose intolerant or vegan. Often fortified with calcium - worth looking for when exploring dairy alternatives.

Things to consider: Almond milk is very low in protein, one serve of full cream milk has around 8g of protein, while almond milk has around 1g, so it's not a suitable one-to-one replacement for cow's milk nutritionally. Watch the sugar content too, as some varieties are surprisingly high. Making your own is a great way to know exactly what's in it. Not suitable for those with nut allergies.

Best use: Lovely in smoothies, on cereal, and in coffee or herbal teas like chai and rooibos.

Rice Milk

What it is: Made from white or brown rice.

How it's made: Rice is cooked and ground with water.

The perk: Low in fat, gentle on the stomach for those who are lactose intolerant, and both vegan-friendly and gluten-free.

Things to consider: It tends to be higher in carbohydrates and sugar, and is low in protein and calcium, which is why it's not recommended as a primary milk for young children.

Best use: A great addition to a morning smoothie, just avoid pairing it with sweetened protein powders, as the combination can turn sickly sweet.

And there you have it! With so many options, there's no need to have a cow if dairy isn't your thing; there's plenty of choice to make sure your next coffee, smoothie or bowl of cereal doesn't feel like an udder loser.