Conquering the Milk Aisle for Stronger Bones

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Taking a walk down the milk aisle can be confusing. In this blog, we set out to look at the many different types of milk, including dairy, nondairy, shelf-stable, and refrigerated options, to determine which is helpful for your bones.??

?Do you remember when the biggest decision you had to make about milk was whether you wanted whole, 2%, skim, or buttermilk? We do. Little did we realize how simple that was.??

Today, when you visit a grocery store, you have an entire aisle of a multitude of milk to choose from, but is there one better for your bones???

Which milk is the better choice???

Let's start with two categories: dairy and plant-based.???

There are so many options to choose from. Should you go with dairy or nondairy plant-based milk???

?If you go with dairy, you can choose goat or cow's milk. What if you go plant-based? Which do you choose? The first question to ask yourself is, "How will you use the milk?"??

?Are you using milk for the nutrients it contains, or are you just flavoring your coffee? If you depend on milk to provide your bones with supportive nutrition, then you'll want to pay attention to the type of milk you purchase.???

?The nutrition facts panel on the back of the container can guide you. Compare the information between the different milk offerings, and you'll notice significant differences.???

?What do you look for????

?Cow's milk has a blend of good nutrients for your bones. It contains a generous amount of protein, calcium, vitamin D, potassium, magnesium, and lactose, unless the lactose has been removed.???

?This combination of nutrients is unique to dairy milk to boost your bone health. Lactose is one thing that sets dairy milk apart from plant milks in that it helps with calcium absorption.???

?According to researchers, even if milk has been treated with a lactase enzyme to remove lactose (creating lactose-free milk), the remaining sugars (galactose and glucose) still help with calcium absorption.???

?Still...if you prefer plant-based milk, you will benefit from calcium and other nutrients they contain.? Read on to learn more.??

?Why does cow's milk have sugar????

Most of the carbs in cow's milk are from the sugar called lactose which is naturally occurring. Lactose can be an issue if you are lactose intolerant. If you don't have any digestive issues, this sugar is not a concern.???

If you have trouble tolerating lactose, you may want to try lactose-free milk, such as Lactaid or Fair Life milk. The lactose in these milks has been removed. There are also store brands of lactose-free milk.?

?The only sugars to be concerned about in milk are the added sugars, which you can find by reading the label. Think chocolate milk or any flavored milk.??

Are plant milks good for you???

Plant-based milks vary vastly in the nutrients they provide. Most plant milks offer calcium, vitamin D, potassium, and magnesium to nourish your bones. A few plant milks contribute protein.????

A good rule of thumb is to compare nutrition facts labels from a plant milk you are considering with the label on cow's milk. Compare the amounts of the nutrients listed above to be informed.???

Plant milks do not all contribute protein. So, if you are using a plant milk make sure you include other foods that have sufficient protein for you. If you are not counting on plant-based milk as a protein source, it doesn't matter.??

High protein plant-based milk??

?A standard serving of protein is 7 grams. Cow's milk has 8 grams of protein in 1 cup. When looking at plant milks, compare the amount of protein to what cow's milk offers.??

?We found some hemp milks that vary in protein greatly from 2 to 9 grams in 1 cup. Soymilk and pea milk typically have at least 7 grams of protein in 1 cup.??

Other plant milks will have lesser amounts of protein. A few newcomers to the milk aisle are oat, macadamia, and banana milk. Oat milk offers 2-3 grams of protein in 1 cup.??

Macadamia and banana milks are consistent with almond, rice, cashew, and coconut milk that have 1 gram or less of protein in a 1 cup serving.??

Are plant milks free of sugar???

Plant milks, including some of the original versions, may be sweetened or unsweetened, and some are flavored. Since the milk aisle is packed, it is easy to mistakenly grab a product you didn't mean to. We have both been there and done that.??

If you are trying to avoid too much sugar, choose an unsweetened version of any of these.??

Which milk has the highest protein???

When comparing both categories of milk, one brand of cow's milk, Fair Life, contributes the most, at 13 grams for an 8-ounce serving.??

Does fat matter???

The fat in cow's milk is mostly saturated, so we recommend going with 1% or skim milk to enjoy the flavor and nutrition of milk without the fat saturation of whole milk, which has 5 grams of saturated fat in 1 cup.???

For the same serving size, 2% milk provides 3 grams of saturated fat, 1% milk provides 1.5 grams, while skim milk is fat-free.??

The fat in plant milks, except for coconut and macadamia, is primarily unsaturated, coming from healthy oils such as soy, canola, and sunflower.???

Just as the saturated fat in cow's milk can raise your cholesterol levels, so can saturated fat that's in coconut milk.??

Vitamins present in milk??

Vitamin D is the most helpful vitamin in milk for your bones because it helps with calcium absorption and with calcium being available for your bones. Cow's milk will contain this vitamin as well as most plant milks. Look at the nutrition facts panel and choose one with at least 10% of the daily value for this nutrient in a 1-cup serving.???

Mineral content in milk??

Important minerals in milk, also found in plants, are calcium, potassium, and magnesium. Cow's milk contains all three, and plant milks will vary. Look for calcium to be at least 20% of the daily value in a 1-cup serving. Milk with a potassium content of 6% or more per cup is good. Magnesium may not be shown, but if it is, look for at least 6% of the daily value per cup.??

Milk that does not need to be refrigerated???

Milk that does not need to be refrigerated, also known as shelf-stable milk, can be good to keep on hand for emergencies, traveling, and when you run out before going to the supermarket.???

Watch the expiration dates and rotate your stock, periodically using and replenishing the milk to keep it fresh.??

Shelf-stable, ready-to-drink milk is available for most milk types. It is pasteurized at a higher temperature and stored in sterile packaging to last for months on your shelf before it is opened.??

Evaporated milk shelf life??

You can find cans of evaporated milk in the bakery aisle of your supermarket. Most provide 240 calories and 16 grams of protein per cup for lower fat milk. The calories and nutrients in it are double those of 2% milk. You can also think of evaporated milk as milk with half the water removed.???

Evaporated milk has been around for more than 120 years. It is a staple in many recipes and can be used in place of ordinary milk. To reconstitute it, simply add ? cup water to ? cup evaporated milk to get 1 cup of milk to drink or use in your cereal.??

Vitamin D is also in evaporated milk. In fact, just a two-tablespoon serving contributes 1 mcg or 4 percent of the daily value. To compare, eight ounces of regular cow's milk contains 10 percent.???

?Remember that when you open any shelf-stable milk, it becomes perishable and must be kept in the fridge until it is all used. Once opened, these products are usually good for one week under refrigeration. Refer to your package for your specific product recommended storage.??

Are all of these milks good for your bones????

Dairy, soy, and pea milks offer protein, calcium, potassium, magnesium, and vitamin D. Some of these milks are fortified with nutrients, which means that one or more nutrients were added that were not there to start with. All these are important for you to include in your eating pattern to keep your bones strong.??

Organic milk??

From a nutritional standpoint, organic milk contains the same nutrients as conventional cow's milk. Organic milk is pasteurized at a higher temperature, giving it a longer shelf-life. This may appeal to those who take longer to finish drinking the container.??

Conclusion??

Which milk you choose is up to you for your nutritional benefit and enjoyment.? Many provide the nutrients for strong bones, but some are lacking.??

?Whichever you choose, make sure you include bone strengthening nutrients from other food sources, should you choose a milk that is lacking in a nutrient. You are now armed to conquer the milk aisle to make your best choice.??

?To learn more about bone-building foods, check out our free course on 5 Staples for Quick Meals to Keep Your Bones Strong!?

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