Which Milk Should You Choose? Cow’s Milk, Soy Milk, or Nut Milk?

If you don’t have any specific health concerns, all three types of milk can be part of a healthy diet. However, they each offer different nutritional values and are better suited for different needs.

Both cow’s milk and soy milk are high in protein, while nut milk tends to be higher in healthy fats but low in protein. Therefore, nut milk is not a suitable substitute for cow’s or soy milk when it comes to protein intake. Additionally, the calcium content varies among the three.

1. If your goal is to increase calcium intake through milk:

Choose cow’s milk or calcium-fortified soy milk.Regular soy milk is naturally low in calcium, and nut milk typically contains even less unless fortified.

2. If you're vegetarian or plant-based:

Go for unsweetened soy milk, which offers a good source of plant-based protein.

3. If you're lactose intolerant:

Opt for lactose-free cow’s milk or soy milk — both are suitable alternatives.If you’re neither lactose intolerant nor vegetarian, feel free to enjoy either cow’s milk, soy milk, or alternate between the two.

When should you choose nut milk?

Nut milk can be a great option when you want to add healthy fats to your diet through beverages.It also makes a nutritious afternoon snack — one serving of nut milk has only about 90 kcal, making it a far better choice than milk tea or cake.

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