Got Milk? (But Which One?!)

I'm sure you've noticed that every time you walk into the grocery store, the number of products seems to keep growing. It appears that no food category is off-limits either. No longer can you just stroll to the back of the grocery store and pick up a gallon of milk. Now you have to think about it! Do you buy skim, 1%, 2% or whole cow's milk? But, wait! What about almond milk, hemp milk, coconut milk, rice milk and soy milk? Whew! That's a lot of choices! So here's the break down. (Women's Health Magazine even had a great comparison among the options!)

1. Almond milk. Almond milk is a great low calorie alternative with a great taste! It is about 60 calories for 8oz. A con for almond milk is that is low in protein compared to cow's milk (typically considered the standard.) It does contain 2.5gram fat, but not to worry as it is of the healthy variety!)

2. Hemp milk. Yes, it's true! Hemp milk is made from cannabis seeds, but NOT to worry. Your drug test won't come back positive because the active ingredient, THC, is not present. 8oz of hemp milk is 100 calories. It also has a high fat content of 6grams, but these fats are the healthy omega 3 fatty acids! It is also not high in protein.

3. Coconut milk. Becoming more and more popular these days is coconut milk, which is 80 calories per 8oz. This is a popular alternative for vegans. Yes it does contain 5 grams of saturated fat; however, remember the goal is to limit fat and not avoid it. The AHA (American Heart Association) recommends 25-30% total fat per day, of which no more than 7% comes from saturated fat. If you are following a healthy diet, coconut milk can make a great addition!! One important note is that 80z contains only 10% calcium whereas cow's milk typically contains 30%.

4. Rice milk. This dairy alternative is 120 calories for 8oz. Same as the other non-dairy varieties- the protein content is low. Also, remember that when you take a product and liquefy it, there is no fiber.

5. Soy milk. Soy milk is probably most comparable to cow's milk. Just like cow's milk you have many varieties- unsweetened, plain, light, vanilla, and chocolate. For 8oz, calories vary from 50-100 calories depending on brand.  The one benefit soy milk as over the other non-dairy liquids is that it has 6 g protein per 8oz!!!

6. Oat milk. This one might be a little unfamiliar to you as it's not all that popular yet. For 8oz you get 130 calories and 4 grams of protein!!! This is another great a choice if you need to be dairy and even soy free!!

7. Cow's milk. And last, but not least, for comparison's sake is cow's milk. You are likely familiar with all of the options- skin, 1%, 2%, whole, and flavored (chocolate, vanilla, and strawberry.) 8oz milk varies from 90 (skim) to 230 (flavored whole milk) calories. The protein content is the highest out of all the options coming in at 8g per 8oz.

So now you know your options! Give them all a try! Enjoy!