The healthiest type of milk to drink – dietician compares cow’s and oat milk

Consultant dietitian and nutritionist Marcela Fiuza compared the nutrients found in cow’s milk to oat milk.

To begin with, cow’s milk contains a “good amount” of protein, calcium, potassium and a range of vitamins, said Fiuza.

While largely unprocessed, manufacturers pasteurise cow’s milk to remove harmful bacteria.

The pasteurisation process doesn’t have a large impact on the nutritional value of cow’s milk.

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This type of milk could be difficult to digest, however, if you are lactose intolerant.

As such, this brings us on to lactose-free milk, which is cow’s milk that has lactose (a sugar) removed, and an enzyme called lactase added.

“The nutritional profile of lactose-free milk is identical to that of regular cow’s milk,” confirmed Fiuza.

Goat’s milk, on the other hand, is “more nutritionally dense”, it’s high in vitamin A, and the drink can be “easier to digest than cow’s milk”.

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However, the strong flavour of goat’s milk may not be to everybody’s taste.

Soy milk, a type of plant-based milk, is manufactured from soaked and ground soybeans.

Akin to cow’s milk, soy milk contains protein but it has less fat and potassium.

“Sweetened varieties contain added sugar. There may also be thickeners and salt in soy milk,” Fiuza confirmed.

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Oat milk, for example, has more fibre than other plant milks, but Fiuza issued a warning.

“Watch out for oat milks that include sweeteners, oils, thickening agents, emulsifiers, stabilisers, or preservatives.”

As for which milk you should choose in the supermarket, Fiuza verified this would depend on your metabolism, dietary needs, and current diet.

However, dairy milks “typically have the most nutritional value”. As for plant milks, “soy milk comes closest to the nutritional profile of cow’s and goat’s milks”.

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