We live in a world of choices. Just ten years ago, when you went to the store to get milk, you had three options; whole, 2%, or skim. Today, store shelves are flooded with different types of milk, with the majority coming from milk with no moo. Who would’ve thought? With your weight-loss goals in mind, it’s important to know the differences between the dozens of milk choices you have, to find the healthiest milk alternative to lose weight and stay healthy.
Healthiest Milk Choice #1: Oat Milk
You read that right, Oat Milk. Nondairy milk has begun to make a significant impact as lactose-free alternatives for vegans and general health enthusiasts. With endless options, Oat Milk is slowly cultivating a following and becoming more popular. Oat milk comes from steel cut oats or whole oats and is one of the healthiest milk to lose weight, due to its origin as a complex carbohydrate, more specifically a soluble fiber, which digests more slowly, leaving you satiated, without spiking your blood glucose levels. Yes, your right oats are carbs, but they’re the good kind. If you want to get more into the carb debate, then I suggest you read the article below
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But, that’s not at all. Let’s break it down for you. A one cup serving of oat milk provides 130 calories, 2.5g total fat, 0g saturated fats, 2 grams fiber, 4 grams protein, 35 percent of the recommended daily allowance (RDA) for calcium, and 25 percent of the RDA for vitamin D.
When you compare oat milk against moo milk, it does have less protein. But, against every other non-dairy option in this list, it has more protein. Not to mention dairy has 0g of fiber and Oat milk has 2g of fiber, which is also more than the nut-milk alternatives. Did I mention that it’s ridiculously smooth and delicious? Next time you latte, dress it up with oat milk.
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Healthiest Milk Choice #2: Cashew Milk
Unlike Oat milk, cashews have a higher fat than carbohydrate content, which makes it a great choice for all you keto warriors, who pile mountains of sour cream on your cheesy eggs. Sorry but, ew. Compared to all the nut milk alternatives out there, cashew milk just might be my favorite nut milk of all time. Maybe. It’s sweet and lusciously smooth taste, makes it the perfect choice, if you’re not all aboard the almond milk train. Which personally, I have a hard time with. Although Cashew milk was the rave just a few years ago, it’s hard to forget about this instant classic milk alternative.
Nutritionally speaking, cashew and almond milk are very similar, with exception to a lower calorie count, but by only 5 calories. One cup of unsweetened cashew milk contains 25 calories, 2 grams of fat, 0 grams of fiber, and 1 gram each of protein and carbohydrates. Many brands are also fortified with calcium and vitamin D.
Although cashew milk is a great non-dairy option, it definitely lacks in protein. But, it’s one of the healthiest milks to help you lose weight. Cashew milk is the creamiest dairy alternative because cashews are the milkiest nut. As milk alternatives go, cashew milk is the most similar to dairy milk in texture making it a popular choice for tea, coffee and cereal.
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Healthiest Milk Choice #3: Almond Milk
What can I possibly say about almond milk, that that you probably don’t already know. If you’re trying to lose weight and cut calories, almond milk, is your second best choice. Didn’t see that comin’ did you. Just one cup of unsweetened almond milk contains only 30–50 calories, while the same amount of whole dairy milk contains 146 calories. That means almond milk contains 65–80% fewer calories than dairy milk. Think about this, if you drink 3 cups whole dairy milk per day and replaced it with almond milk, you’d cut 300 calories or more from your diet. Not to mention almond milk has 1-2g of carbs compared to 13g in ordinary dairy.
Now, let’s talk taste. Personally, I find almond milk to be a little, let’s say watered down. And the nutty flavor is just a bit too robust and overzealous for my taste buds. But it really comes down to a matter of preference. You be the judge.
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Healthiest Milk Choice #4: Hemp Milk
Yes hemp milk does come from the Cannibus Sativa plant. But no worries you square fellows there is no THC in hemp milk. You’ll be just fine. Hemp milk actually is quite delectable, with a smooth earthy feel. Hemp milk is another healthy milk alternative, but may not be the best for weight loss, compared to some of the non-dairy options. With 85 calories, 7 grams of fat, 1.5g of carbohydrates and 4g of protein per cup, it’s still a better choice than ordinary dairy milk if you’re trying to lose a few pounds. But if you want to lose weight, then go with a nut milk alternative.
A surprising fact, however, is that hemp seeds are rich in the plant-based essential omega-3 fatty acid Alpha-Linoleic Acid (ALA), which can help reduce the risk of heart disease. Omega-3 fatty acids have to be obtained either through food or supplementation. Therefore, if you lack in Omega-3, then Hemp milk could be a good alternative. But, if you also lose weight, then that also helps prevent heart disease.
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Healthiest Milk Choice #5: Lactose-Free Milk
Ok, yes I get it. This article is about the healthiest milk alternatives to lose weight, so why is lactose-free milk on the list? Because lactose-free milk, specifically Fairlife, is the most delicious, super-charged, protein-packed, creamy moo milk, that’s ever existed, that’s why. With 50% less sugar than regular milk and 50% more protein, it’s hard to argue why Fairlife shouldn’t be on this list.
Here’s a quick breakdown compared to ordinary cow’s milk, almond milk, and soy milk it has less, or the same amount of sugar, and nearly double the protein, and more calcium.
Despite the higher calorie count, if you’re thinking about switching to a healthier milk alternative, I would highly recommend Fairlife. If you’re trying to optimize your body composition, it’s definitely the best choice, considering it has more protein and less sugar. #teamfairlife #fairlifeislife #notnutmilk #bestchoice
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Healthiest Milk Choice #6: Coconut Milk
We’re talking about the liquid coconut milk, not the kind you find solid in a can. Now that we got that out of the way, Coconut milk is a great moo milk alternative considering the creamy texture it has compared to its nut milk alternatives. It’s also used and paired well with food, especially the Caribbean and Asian dishes. We’re talking seafood here guys please say with it.
Is coconut milk great for weight loss and as a healthy milk alternative? Why in fact, yes it is. Coconuts are rich in Medium Chain Triglycerides (MCTs) or healthy fats. Studies have shown that those with diets higher in MCT have a greater fat loss compared to those with long chain fatty acids, due to increased energy expenditure and fat oxidation [R]. Since coconut milk is high in healthy fats, it is very filling, which can help prevent overeating, snacking, and food cravings which can lead to weight gain.
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Healthiest Milk Choice #7: Macadamia Nut Milk
This is my favorite nut milk! Native to the Australian regions of New South Wales, the macadamia nut provides for a sweet, rich, and buttery healthy milk alternative when you’re trying to lose weight. Much like coconut milk, macadamia nuts are locked, stocked, and loaded with good healthy fats, which can help curb your appetite. Not only that, but macadamia nut milk contains a rare Omega-7 fat, Palmitoleic acid, which has the ability to increase fat metabolism, helping you burn more body fat. Like Milkadamia says, it’s “too good to be moo.”
At 50 calories, 5g of fat, 1g of carbs, and 1g of protein, macadamia nut milk, is the most delicious nut milk alternative. It’s the perfect ingredient for your shakes, smoothies, or morning coffee. Get some Milkadamia!
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So What’s The Healthiest Milk Alternatives To Lose Weight?
Each one of these healthy milk alternatives is a great choice, when you’re trying to lose a few pounds, if you’re vegan, or lactose intolerant. Ordinary dairy milk is high in protein, but also high in carbs, fat, and calories. So if you’re watching your figure, drinking a few glasses of milk a day isn’t probably the best idea. Try some oat milk, or macadamia nut milk instead. They’re full of rich nutrients, healthy fats, and quality carbohydrates and will help curb your appetite, so you can cut the food cravings and get to your goals.
Let's check out this sweet comparison of all the healthy milk alternatives from SHAPE magazine.