The 5 Healthiest Milk Options

Choosing the healthiest milk can be overwhelming with so many options available.

As someone who has spent a lot of time researching and trying different types, I’m here to share my top five healthiest milk options!

Of course, the “healthiest” milk option will depend on your specific dietary needs and/or restrictions, but overall, the healthiest types of milks include:

• Organic grass-fed whole milk
• Organic goat milk
• Canned coconut milk
• Flaxseed milk
• Unsweetened almond milk

What is the healthiest milk?

When it comes to the healthiest milk, it’s about looking at both the nutritional profile and how your body reacts to it.

For traditional dairy options, organic grass-fed whole milk and organic goat milk are the healthiest. They offer a wealth of nutrients without the added hormones and antibiotics found in conventional dairy products.

For those preferring plant-based options, canned coconut milk, flaxseed milk, and almond milk are excellent choices. They provide various potential health benefits, are often lower in calories, and free from common allergens found in cow’s milk.

5 Healthiest milk options

1. Organic Grass-Fed Whole Milk

If you’re a fan of traditional cow’s milk, organic grass-fed whole milk is the way to go. It’s rich in omega-3 fatty acids, vitamin E, and beta-carotene. The cows that produce this milk are pasture-raised, which means they eat a diet of fresh grass, leading to higher nutritional content. This type of milk also has a better fatty acid profile compared to conventional milk.

I recently made the switch from oat milk to real cream and whole milk in my morning coffee and I don’t feel as bloated or tired anymore.

2. Organic Goat Milk

Goat milk is another fantastic option, especially for those who have trouble digesting cow’s milk. It’s naturally homogenized, meaning the fat molecules are smaller and easier to digest. Goat milk is rich in calcium, magnesium, and vitamin A. Plus, it’s less likely to cause allergies, making it a great alternative for those with cow milk sensitivities.

3. Canned Coconut Milk

For those looking for a plant-based option, canned coconut milk is my favorite. It’s rich, creamy, and packed with healthy fats. Look for a brand that’s just coconut and water – preferably organic and in a BPA-free (better for hormone health). Here are the 5 best coconut milk brands!

4. Flaxseed Milk

Flaxseed milk is a newcomer in the plant-based milk market, but it’s quickly gaining popularity. Just like flaxseeds themselves, it’s an excellent source of omega-3 fatty acids, which are great for heart health. Flaxseed milk is also low in calories, making it a good option for weight loss or those watching their calorie intake.

5. Almond Milk

Almond milk is a staple in the plant-based milk category. It’s low in calories and sugar (when you choose unsweetened varieties) and provides a good source of vitamin E, which is important for skin health. It’s a versatile milk that’s great in smoothies, cereals, and even baking. Look for unsweetened varieties that contain just almonds, water, and sometimes a pinch of salt.

What to look for

When choosing any type of milk, it’s so important to read the labels carefully. Look for options with minimal ingredients that are free from gums, added sugars, or seed oils. Always opt for organic if possible, as it ensures the milk is free from pesticides and other harmful chemicals.

Depending on where you live, finding a plant-based milk without fillers or additives isn’t an option. In that case, I recommend making your own almond milk (it’s easier than you think ad tastes delicious).

Other popular milk alternatives

You might be thinking, “But what about oat milk or soy milk?”. Both of these options are hugely popular, but each one has its problems. Oat milk is high in glucose and can spike blood sugar levels. It also often contains additives, making it challenging to find a clean option.

Soy milk, while high in protein, can affect hormones due to its phytoestrogen content. So, if you’re looking for a milk that’s high in protein and closely matches cow’s milk, soy milk is the best plant-based option, but be mindful of the potential hormonal effects.

For those focusing on weight loss, low-calorie options like almond milk are ideal. They offer the nutrition without the added calories.

Comparing nutritional profiles of different types of milk

Here are the nutrition facts for a typical cup of each type of milk listed above:

Nutrient	Organic Grass-fed Whole Milk (1 cup)	Organic Goat Milk (1 cup)	Canned Coconut Milk (1 cup)	Flaxseed Milk (1 cup)	Unsweetened Almond Milk (1 cup)
Calories	150	168	445	25	30
Protein (g)	8	9	5	0	1
Fat (g)	8	10	48	2.5	2.5
Carbohydrates (g)	12	11	6	1	1
Calcium (%)	30	33	4	2	2
Vitamin D (%)	25	20	0	30	25

*Varies by brand

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