Do you have any thoughts on the health benefits of skim milk vs. soy/almond/rice milk? I enjoy all types and I was wondering if any of these choices might be better than the others. I've also been reading on several nutrition blogs that choosing low or nonfat dairy products may actually be less healthy than full fat dairy options, do you have any thoughts or information on that topic?
It all depends on your goals, personal preferences and the availability and the prices of the different milks where you live. Here is a table I made comparing different kinds of milk.
Prices are in euro because I live in Europe. I used the British words “skimmed milk” for skim milk and “semi-skimmed milk” for 2% reduced-fat milk. The nutritional values will vary depending on the different brands and prices may be totally different in your country.
- Whole cow milk and goat milk are perfect for skinny guys and girls who want to gain weight.
- Unsweetened soy milk is the plant-based milk with the highest amount of protein and the lowest amount of sugar, which makes it interesting for people who want to reduce their sugar consumption to “shape up”.
(However, soy products are a bit controversial. Jillian Michael for example says that you should not consume any soy products. I think drinking soy milk is fine as long as you don’t drink it daily but only occasionally.)
- The only difference between reduced-fat milk and skim milk is less than 3 grams of fat per glass. This isn’t a lot. Skim milk still has 10g of sugar per glass. Skim milk is actually not that interesting for people looking to lose weight.
- Unsweetened almond milk looks like an alternative for people who want to lose weight or people who want to drink a lot of milk regularly without taking in too many calories. But it’s quite expensive (may be much cheaper in sunny countries that produce almonds). People looking to lose weight on a budget are just better off sticking to water and not drinking any of their calories.