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Know Your Milks

By October 23, 2019 October 25th, 2019 Nutrition

Like everything else in this modern world, we have A LOT of choices for many things! Let’s talk about milk – there are so many options out there apart from the regular milk we get from our furry spotted friends (the cow).

Below are 6 different types of milk, and their pros & cons:

Almond milk

If you’re a nut lover, then you’ll go nuts for the taste of almond milk. It has a pleasant, nutty flavour and creamy texture that’s similar to regular milk. For this reason, it’s become a favourite of vegans, or those who are allergic or intolerant to dairy.

Almond milk is naturally rich in a number of vitamins and minerals, particularly vitamin E.

Although almonds are 50% fat, making it high in calories, you’ll be happy to know that almond milk is a low-calorie beverage! One glass of almond milk contains around 30 to 35 calories, making it the lowest amongst all in the list.

Unfortunately, almond milk is low in protein, with one glass only having one single measly gram.

Cashew milk

While cashew milk comes from the same family as almond milk, the biggest difference is in the taste – cashew milk is less nutty and a little sweeter.

Although it’s sweeter compared to its nutty relative, cashew milk is still a low-calorie beverage – with one glass containing around 25 to 50 calories.

As cashew milk is a plant-based milk, it is lactose free. Cashew milk is also loaded with iron, making it great for those with low iron intake. Plus, it is a very good source of fibre!

Coconut milk

Coconut milk has a rich creamy texture, with a sweet yet subtle coconut flavour. You often see coconut milk included into our favourite local dishes such as nasi lemak or curry.

The plus side –

coconut milk is very slow in calories, and only contains around 45 calories per serving! It also contains potassium, which is one of the most important minerals found in our body. As it is a nondairy milk, it’s also great for those dairy restrictions.

While coconut milk might be ideal for those wanting to reduce their carb intake, it’s not the best option for those with increased protein requirements. That’s cause coconut milk unfortunately has the lowest amount of protein amongst all those in this list.

Dairy milk

Gool ol’ dairy milk is very high in protein, in fact it’s the highest in this very list! It’s also very high in calcium, which is what our body needs to maintain its strong bones.

However, dairy milk is very high in sugar (the highest in this list, in fact) and is a big no no for those that are lactose intolerance.

Also, most dairy is pasteurized so dairy milk loses some of its beneficial nutrients and enzymes.

Soy milk

Soy milk is the OG plant-based alternative milk. It has a mild, creamy flavour, making it a great addition to savory dishes such as coffee or cereal.

In terms of nutrition, soy milk contains high levels of protein, much like cow’s milk. However, it contains much less sugar & calories in comparison to cow’s milk. One glass of soy milk only contains 1 gram of sugar, and around 80 to 90 calories.

Although soy milk is great for those who are intolerant to dairy, it’s not for those allergic to soy. It’s also not advisable for those with too much estrogen in their system.

Oat milk

Known for its rich, creamy flavour, it has recently become a popular vegan alternative to cow’s milk.

It helps lower cholesterol, and aids digestive health. Plus, it’s ideal for those with allergies or dietary restrictions, as it’s naturally free of lactose, dairy, soy and nuts.

The downside – oat milk has the highest amount of calories amongst all the milks in this list, with one glass of oat milk containing around 140 to 170 calories.

It is also much higher in carbohydrates, even though the sugar is natural.

With all this mind, remember to opt for the unsweetened versions when you buy them at the store!

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