Many people now prefer alternative milks such as almond milk instead of whole milk. However, is this really a good move? In this article, we will see the comparisons of almond milk vs whole milk to help you choose the healthiest type of milk that is suitable for your body.
Continue reading below to learn further about
– The nutritional values of almond milk and whole milk
– The health benefits of each type of milk
– The potential health issues with almond milk and whole milk
– Whether almond milk or whole milk is better for you
Calories, Carbs, and Sugars
The first thing that we will compare between almond milk vs whole milk is their calories. One reason why many people prefer almond milk is because it contains significantly lower calories. A cup of unsweetened almond milk only has 40 calories with just 1 gram of carbs and very little sugars. Hence, almond milk is unlikely to cause weight gain. It is a good choice for weight loss. See also: Rice Milk vs Almond Milk.
What is whole milk?
According to Medium, whole milk is cow’s milk that still has the entire fat content. None of the fat content is removed. The fat content contributes to whole milk’s calories.
Whole milk contains much higher calories, carbs, and sugars. A cup of whole milk contains about 150 calories, 12 grams carbs, and 12 grams sugars. It is good when you need some energy boost after a heavy work. But, if you don’t control your daily diet and calorie intake, whole milk is more likely to cause weight gain and obesity.
Fat and Protein
Compared to whole milk, almond milk has very low fat and protein. A cup of unsweetened almond milk only has 3 grams of fat and 2 grams of protein. Note that the fat content in almond milk is mostly unsaturated fat, which is healthy for your cardiovascular system. It does not contain saturated fat or cholesterol. Unfortunately, the relatively low protein content means that you probably need to get more protein from other sources.
Whole milk still retains its entire fat content, in contrast with reduced-fat milk and skimmed milk. A cup of whole milk contains about 8 grams fat and 8 grams protein. The high protein content is really beneficial for your health. However, about half of the fat content is saturated fat and cholesterol, which are bad for your cardiovascular health.
Vitamins and Minerals
Almond milk naturally has very low vitamins and minerals, although it does have vitamin E. This is why many almond milk products in the market are fortified with additional vitamins and minerals. Make sure that you choose almond milk that is fortified with calcium and vitamin D, which are very important for your bone health.
On the other hand, whole milk is naturally rich in vitamins and minerals. It has calcium, vitamin D, and vitamin A, among other things. So, if you don’t have a real medical condition that requires you to avoid whole milk, you should consider consuming this type of milk to get the rich vitamins and minerals.
Other Considerations
Whole milk is very healthy, but it is not suitable for some people. First of all, whole milk acquired from cow’s milk may cause an allergy reaction. Second, whole milk may cause lactose intolerance on some people, which is indicated by gas, bloating, and stomach distress that occur after drinking.You should choose a non-dairy milk if you are allergic to cow’s milk or if you have lactose intolerance.
Almond milk is a suitable alternative if you are allergic to cow’s milk or if you have lactose intolerance. Almond milk doesn’t have casein or lactose. Almond milk is also a suitable alternative for people with high cholesterol. However, you should not drink almond milk if you are allergic to almond or tree nuts.
Almond Milk vs Whole Milk
| Almond Milk | Whole Milk |
|---|---|
| - Significantly lower calories, carbs, and sugars | - Higher calories, carbs, and sugars |
| - Lower fat and protein; has mostly healthy unsaturated fat | - Higher fat and protein; has saturated fat and cholesterol |
| - Has vitamin E, but needs to be fortified with calcium & vitamin D | - Naturally rich in vitamins and minerals |
| - Not suitable for people who are allergic to almond or tree nuts | - May cause cow’s milk allergy or lactose intolerance |
Conclusion
If you don’t have a real medical condition that requires you to avoid cow’s milk, whole milk is more recommended. It is rich in protein, vitamins, and minerals. Just make sure that you control your calorie intake to avoid weight gain. However, if you are overweight, have cow’s milk allergy or lactose intolerance, or have high cholesterol, almond milk is a recommended alternative.