For most people, blood cholesterol levels are determined by a combination of genetics, diet, and lifestyle. Your body actually makes cholesterol, and cholesterol levels are largely determined by your liver, not by the cholesterol in your diet. When you eat more cholesterol, your liver makes less, and when you eat less cholesterol, your liver makes more. In addition, exercise is known to increase high-density lipoprotein (HDL), the good cholesterol in your body, and to decrease low-density lipoprotein (LDL), the bad cholesterol.
So, in general, getting a reasonable amount of cholesterol in your diet is not a big deal. In fact, research shows that for most people, drinking cow’s milk in moderation has no negative effects on heart health. However, for some people, dietary cholesterol may play a more important role in determining blood cholesterol levels. This may be influenced by genetic factors. If you are one of these people, paying attention to the type of milk you consume may be more important.
High blood cholesterol and being overweight can lead to health problems, especially heart disease. Dairy products are often thought of as high in calories and dietary cholesterol, but foods and drinks containing milk are also known to be good sources of calcium, vitamin D and protein, which are beneficial and protective against osteoporosis, depression and more. Therefore, deciding whether you should consume milk and milk products can be confusing.
The Best and Worst Milks You Need to Know
To decide which type of milk to use, you should consider the different nutritional profiles, suitability based on dietary needs and/or allergies (nut or dairy allergies), and health benefits. If taste is important to you, you may want to try a few of them while you decide.
Some factors to consider include:
- Whole milk, which is cow’s milk with the fat not removed, has more calories, fat, and cholesterol than any other type of milk.
- Stage of growth and development has specific nutritional needs. Pregnant women, children over 2 years old, and adolescents need protein, calcium, and vitamin D, which are abundant in milk.
- People who need to limit their cholesterol intake (for example, those trying to lose weight or on a heart-healthy diet) should consider skim milk or other non-dairy milks.
Milk comes not only from cows (and less often from goats), but also from plant sources such as soy, almonds, rice, and coconut. Cow’s milk has different fat content, and plant milk has different calorie and cholesterol content.
1. Cow’s Milk
You may be familiar with the types of milk available, whole milk has 3% or more saturated fat, and you can also find 2% milk, 1% milk, and skim milk.
- Whole milk: Cow’s milk that has not had its fat removed has the highest dietary cholesterol content compared to low-fat milk. It has 149 calories, 24 milligrams of cholesterol, and 4.5 grams of saturated fat in an 8-ounce serving. Whole milk is naturally high in protein, vitamin D, and calcium.
- Skim milk: Milk that contains 1% and 2% fat is called “low-fat” milk, while skim or fat-free milk is often called skim milk.
- Lactose-free milk: This is milk that has been processed to break down lactose, a natural sugar found in dairy products. If you are lactose intolerant, you may need to use this type of milk. Lactose-free milk has the same fat content as regular milk and a similar nutritional profile. Some lactose-free milks have added sugar for flavor, which can make them higher in calories than lactose-containing milk.
Whole milk increases good high-density lipoprotein (HDL) cholesterol in the body more than skim milk, but the effects of whole milk and skim milk on bad low-density lipoprotein (LDL) cholesterol and triglycerides are similar.
2. Goat’s milk
Goat’s milk is considered an alternative to cow’s milk in the United States, but it is actually the most widely consumed dairy product worldwide. It is not lactose-free, although some people find it easier to digest. However, it is not a low-cholesterol alternative to cow’s milk. One cup of goat milk contains 168 calories, 27 mg of cholesterol, and 7 grams of saturated fat.
3. Almond Milk
Made from ground almonds, almond milk is lactose-free, has no saturated fat, and is lower in calories than other milks.
While almonds are high in protein, almond milk is not, and it is also not a good source of calcium, although many brands of almond milk are fortified with calcium and vitamin D.
Note: If you are allergic to any nuts, you may want to avoid drinking almond milk.
4. Soy Milk
Soy milk is made from soybeans. It is naturally lactose and cholesterol free, and is a good source of protein, potassium, vitamins A, D, and B12, and (when fortified) calcium. It is also low in saturated fat and has a similar amount of calories to skim milk.
However, some clinical studies have shown that consuming a lot of soy-based foods can cause fertility problems, so you should be careful before using it.
5. Rice Milk
Made from milled rice and water, rice milk is the least allergenic of all the different types of milk, so it may be a good choice for people who are lactose intolerant or allergic to nuts. It is not a good source of calcium or vitamin D unless it is fortified with these nutrients.
Rice milk is very low in protein and very high in carbohydrates, which is an important consideration for people with diabetes.
5. Coconut Milk
You may be surprised to learn that coconut is classified as a fruit, not a nut, so most people with nut allergies can drink coconut milk without having an allergic reaction. However, if you have a nut allergy, it is best to consult your healthcare provider before starting to eat or drink products containing coconut.
Coconuts are high in fiber and contain many important nutrients including vitamins C, E, B1, B3, B5, and B6, as well as minerals such as iron, selenium, sodium, calcium, magnesium, and phosphorus.
Coconuts are also high in saturated fat, which can be harmful to some people.
Note: The fat in coconut may contribute to heart disease. If you have heart disease or risk factors for heart disease, consult your doctor about using products containing coconut.
7. Oat Milk
Oat milk is another popular non-dairy milk alternative. Made from soaked and milled steel-cut oats, it is fat-free, cholesterol-free, and lactose-free. Proponents of oat milk say it is creamier than other non-dairy milk alternatives. People with celiac disease or gluten sensitivity can drink oat milk, but check the packaging to make sure the oats are gluten-free.
