Milk, Soy, Milk Lactose-free... Which is more healthier?

What type of milk is best for each one? The nutritional capacities of each product vary considerably according to the origin, the processing and the final intention.

Let's start by making it clear that the question, in itself, is not the most appropriate. Which is the healthiest? It will depend on many factors: the needs to which we refer, the type of preparation, the person, even the brand ... We can say that each one has some characteristic properties. This also differentiates them at a nutritional level, but it does not mean that for everyone, one type or another of "milk" is healthier. Because, obviously, not everything is milk, really. Lets go see it.


What is milk and what is not?


First, let's make a distinction between different types of "milk." Commonly known as almond milk and soy milk to certain preparations increasingly fashionable. The truth is that these, obviously, are not milk, because they do not come from any animal, but are created from vegetables. These preparations contain their own nutritional contributions and, sometimes, they are enriched to try to complete these nutrients. On the other hand, milk and milk preparations come from cow or goat and can also be skimmed, semis or even lactose-free. Currently there is a very strict control throughout Europe, and especially in Spain on the denomination and milk preparations. In other Latin American countries, for example, regulation varies a lot depending on the country. But, to summarize, although soy milk, almonds and other vegetables are called milk, these will never be milk. Now, let's go see the products.


So far, the most complete milk nutritionally speaking is cow's milk, according to scientific consensus. In it are a large number of bioavailable nutrients (which means they are usable by our body). In fact, it covers a high percentage of daily nutritional needs. It also has a large amount of bioavailable calcium (again), which gives it a serious advantage over other preparations. There is currently some debate about whether skimmed or semi-skimmed milk is a problem or an improvement in the daily intake of calcium. In general, the lower fat content of these two versions of milk has always been advised for people with weight and cholesterol problems.

Cow's milk contains 98% of proteins with high biological value as well as essential fats, vitamins and micronutrients. Today this topic is also questioned due to some recent findings that make us better understand how fat metabolism works in our body. Compared to cow's milk, goat's milk is a bit worse nutritionally speaking, since it contains more fats. However, there are studies that advise it to avoid allergies and intolerances typical of cow's milk. Lactose-free milk is for the intolerant. The treatment of milk to eliminate lactose can affect the values ​​and bioavailability of nutrients. On the other hand, for those who are not allergic, lactose plays an important role in metabolism. In short, animal milk nutritionally wins the vegetable preparations and is not substitutable in all its nuances for other foods.


However, that does not mean that soy milk, for example, is not healthy. Soy milk is specially designed for those who are allergic to cow protein or lactose intolerant. Of course, it is also the natural choice for vegetarians and vegans. Soy milk, among all vegetable preparations is the most complete. Even so, it does not reach the nutritional capacity of animal milk, although it contains 70% of proteins with high biological value. In addition, you can easily add calcium to be bioavailable thanks to the fats available in soy. Additionally, soy has certain antioxidant compounds that can be very beneficial. On the other hand, it lacks the necessary amount of micronutrients and it is necessary to enrich the diet with vitamin B12 to help the correct metabolism. The vast majority of nutritionists and doctors are clear that soy milk is not a substitute for animal milk and should only be used in cases of allergies and others. However, properly enriching the diet in a supplementary way, soy milk is a good food, although not as complete as cow's milk.


If we have to choose a type of preparation that undoubtedly loses at the nutritional level, these are undoubtedly the milk of almonds, oats and rice. Again, we insist, that does not mean that they are less healthy. But in no case should be a substitute for animal milk. Nor are they recommended as substitutes for soy milk because proteins with high biological value are below 50% in these preparations. Both oats and rice contain important and valuable nutrients. But they are poor in number (not in quantity). All three must be supplemented with other nutrients: calcium, vitamin B12 and trace elements. These milks are thought of as alternatives to allergies or as by-products. Again, that does not mean that they are not healthy, as they are, but they can never replace the nutritional values ​​found in the rest of the products.

#tammywhite