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On a diet or lactose intolerant? We’ll bring to you 4 types of milk that you can sip or skip

If you, too, get fascinated by the daily section of your megastore and feel overwhelmed to choose the right kind of milk for you, this read will help you in every way.
milk and acne
Love milk? You might want to reconsider. Image courtesy: Shutterstock
Nikita Bhardwaj Updated: 30 Oct 2023, 11:09 am IST
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Milk lover or milk hater – whatever category you fall into, you just can’t deny its goodness, period! But you must have noticed that there are so many types of milk available today that it becomes almost impossible to pick between them. The worst part is that they all look so nourishing. So, how to decide which milk is healthier and suits your needs?

Well, to know this better, we have celebrity nutritionist, Lovneet Batra, who will help you make this decision.

Here’s how you can decide which milk is right for you:

Cow milk


• Cow milk is an inexpensive source of protein for Indians, especially vegetarians. Protein deficiency is prevalent in about 68% of Indians. One cup of milk packs about 8 grams of protein with an excellent amino acid profile.
• Calcium is the primary mineral in your bones and cow’s milk is the best source to get your fill.

drinking milk
Make milk mandatory for your diet. Image courtesy: Shutterstock


• Lactose is the main sugar found in cow’s milk. Many adults have lactose intolerance these days.
• “Inflammation is another major issue related to cow’s milk. The milk our ancestors had was sourced from native cow breeds that gave A2 milk, which does not cause inflammation. It is rare to source A2 variety milk these days and to make it worse, cows have simply been turned into milk-producing machines that are fed antibiotics and oxytocin to increase production,” sharesBatra.

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Goat milk


• Goat milk is healthier due to the absence of alpha 1s casein (pro-inflammatory proteins). In addition, it contains several times more beta-casein than cow milk and reflects a composition similar to human milk.
• Smaller fat globules in goat milk can be digested more quickly than cow milk. Also, it has a higher proportion of medium-chain triglycerides, which are better tolerated in people who have issues absorbing fat.


• “When it comes to taste, this product is not for everyone. It has a musky, salty taste that some consumers find very distasteful,” warns Batra.
• Because it’s not common, goat milk can be substantially more expensive than cow’s milk.

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Almond milk


Almond milk is an excellent and natural source of vitamin E, which is a fat-soluble antioxidant that helps protect your body from free radical damage. It is a lactose-free source of dairy.
• It has a pleasant nutty flavour, which means it can be used to make creamy, milky coffee and delectable desserts like baked custard.

almond milk
Almond milk can be your poison. Image courtesy: Shutterstock


• Almond milk is low in calcium and protein, and not suited for people with nut allergies.
• It can be expensive and has a shorter shelf life, as compared to other plant-based sources dairy sources. Commercial sources may contain a lot of additives to increase the shelf life.

Soy milk


• “Soy milk has the highest amount of protein per serving as compared to any plant-based varieties and is lactose-free. It also allows the drinker to consume milk without any side effects,” says Batra.
• Since it is rich in isoflavones, this milk can be helpful for women dealing with menopausal symptoms.

soy milk
Soy milk is devoid of lactose. Did you know that one cup of unsweetened soy milk contains 5-6g of protein? Image courtesy: Shutterstock


• Taste: One of the major hurdles when switching to soy milk is the taste. It may take time to adjust to the slightly bean-flavoured taste.
• It is not meant for people dealing with thyroid conditions and soy allergies.

So, are you ready to make an informed decision?

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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