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Milk isn’t exclusive to the dairy aisle anymore.
Plant-based milks, like nut and seed milks, pea milk, oat milk, soy milk, coconut milk and rice milk, are taking over the refrigerated (and non-perishable) sections.
Whether the milk comes from a cow or a plant, each type has different calories, protein, fiber, vitamins and minerals, making it difficult to know which is the best choice if you’re trying to lose weight. Not to mention that each variety of milk tastes different and their costs vary too.
My job as a dietitian is to help people navigate the overwhelming number of choices in the supermarket and pick a food that works best for them. Below are my top two milk picks for weight loss.
What is the No. 1 milk for weight loss?
Milk lovers will be happy to hear that the top milk for weight loss is good old-fashioned dairy milk. As a matter of fact, studies suggest that both low-fat or whole milk can positively affect weight loss efforts.
One meta-analysis states drinking milk in combination with calorie restriction may facilitate short-term weight loss. The study states that milk consumption is often associated with better overall nutrition and less intake of sugar-sweetened beverages, like soda and fruit juice.
With 8 grams of protein and 100 calories per glass, milk has more nutrition than many other beverages. Protein plays a role in hunger management, and it reduces the hormones that make you feel hungry.
What’s more, some science suggests that drinking whole milk may also benefit weight loss efforts. Observational research in children suggests that drinking more whole milk is linked to lower childhood adiposity.
Therefore, both low-fat and whole milk may be a good choice for weight loss efforts. But keep in mind that one cup of whole milk has about 150 calories, compared to 100 in low-fat milk. But the most important element of drinking milk for weight loss is maintaining a calorie deficit, or eating fewer calories than you burn.
A plant-based milk for weight loss
The research on plant milk and weight loss is less clear. However, I recommend two types of non-dairy milks for weight loss: almond milk and soy milk.
One glass of almond milk has just 30 calories, and it’s an excellent source of calcium and Vitamin D. For those who are watching their calories but still want the milky taste for smoothies, baked goods, cereal or the like, almond milk is a good choice.
In addition, soy milk is rich in protein and has a similar nutrient profile to dairy. With about 90 calories and 8 grams of protein per 8-ounces, soy milk offers the protein and calories to manage hunger without any added sugar or fat. Use soy milk in post-workout beverages to aid in muscle recovery or midday snacks to mitigate hunger and prevent overeating.
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