HomeHealthHealthVegetable and animal milk: how to choose the best type

Vegetable and animal milk: how to choose the best type

To choose the best type of milk, it is important to consider individual preferences, as people who maintain a diet with foods of animal origin usually opt for milk from animals, such as cow, goat, sheep or buffalo.

However, people who maintain a vegetarian eating style usually prioritize vegetable milks, such as soy, almond, rice or oat milk.

In addition, vegetable milk can also be great options for people with lactose intolerance, a type of carbohydrate present in milk, or allergy to casein, the milk protein of animal origin. See what it is and how to know if you have lactose intolerance.

Animal milks

Animal milks generally contain a higher content of proteins, carbohydrates, fats, calcium and potassium. The main types of milk of animal origin are:

1. cow’s milk

Cow’s milk is a food naturally rich in proteins, carbohydrates and fats, and can be consumed by people of any age from 1 year. As it is a versatile food, cow’s milk can be consumed pure or in preparations, such as vitamins, with cereals, and in the production of yogurts and cheeses.

According to the amount of fats, proteins and carbohydrates, cow’s milk can be found in different versions, such as:

  • Skimmed milk: skimmed milk goes through a process of removing all the fat and each 100 ml of this milk has only 34 calories, 3.4 g of protein and 0.4 g of fat, making it a great choice for anyone looking to lose weight or gain muscle mass. ;
  • Semi-skimmed milk: this type of milk has a reduction of 50% or more of its total fat. Each 100ml of this type has 47 calories, 3.3 g of protein and only 1.6 g of fat, and can also be indicated for those who want to lose weight or on diets to control the intake of fat and carbohydrates;
  • Whole milk: this type of milk does not undergo any fat removal process and each 100ml of whole milk contains 62 calories, 3g of protein and 3.5g of fat. As it contains a higher calorie content, this type of milk is a good option for people who want to gain weight.

In addition, there are also some types of cow’s milk with low or lactose-free content, which are interesting for those who have an intolerance to this nutrient. Know the amount of lactose in food.

2. Goat milk

Although not very popular, goat’s milk is an alternative to whole cow’s milk as it contains a high content of fats, proteins, minerals such as calcium, potassium and phosphorus, and vitamin A. Every 100 ml of whole goat’s milk contains approximately 69 calories, 3.6g of protein, 4.5g of carbohydrates and 4g of fat.

Goat milk has a stronger flavor and is better digested than cow’s milk, preventing gas and poor digestion. This milk can be consumed straight or in recipes such as smoothies, porridges, and can also be used to make yogurt and cheese.

3. Buffalo milk

Buffalo milk is a little more difficult to find for purchase and therefore it is usually priced a little higher than other types. This type of milk is high in calories, making it an interesting option for those who want to gain weight and gain muscle mass.

Each 100ml of buffalo milk has 97 calories, 3.7g of protein, 5.2g of carbohydrates and 6.9g of fat. Buffalo milk has a sweeter taste and, for this reason, it can be consumed straight, mixed with fruit or even in the production of cheese, which is the best known form.

4. Sheep milk

Sheep’s milk has a higher content of calories, proteins and fats than other types. Each 100 ml of sheep’s milk contains 108 calories, 5.6 g of protein, 5.4 g of carbohydrates and 7 g of fat. In addition, sheep’s milk contains the highest calcium content among the 4 types listed.

Like goat’s milk, sheep’s milk also has a stronger flavor and is commonly used for preparations such as yogurt, cheese or puddings.

Advantages and Disadvantages of Animal Milk

Animal milk is a drink with good amounts of proteins, carbohydrates and fats, nutrients that provide energy for the body and help to gain muscle mass. In addition, these types of milk contain optimal amounts of minerals such as calcium, phosphorus and potassium, which are important for preserving the health of bones and teeth.

The main disadvantage of these types of milk is the presence of lactose, which can cause abdominal discomfort, cramps and gas in people with intolerance to the nutrient. Another disadvantage is that animal milks are generally high in fat, and therefore may not be good options for those who want to lose weight.

How to choose the best type of animal milk

To choose milk of animal origin, it is important to prioritize types that are pasteurized, ultra-pasteurized or sterilized, as these heat treatments at high temperatures help to eliminate bacteria that can spoil the milk and cause food poisoning.

The choice of milk can also be made according to individual goals. A person who wants to lose weight should opt for the skimmed version, which contains less fat and calories. For those who want to gain weight, the versions of whole milk are great options, as they have a higher carbohydrate and fat content, increasing the calories in the diet.

However, people who want to gain muscle mass, should prioritize milks that contain higher protein content, such as ewe’s milk and buffalo milk.

vegetable milks

Vegetable milks are great options for people who follow a vegetarian eating style. Furthermore, as they do not contain lactose or casein, these milks can also be recommended for those who have an intolerance or allergy to milk of animal origin. Thus, the main vegetable milks are:

1. soy milk

Soymilk is a vegetable drink made from soy beans and water, containing good amounts of protein, fiber and minerals such as potassium and phosphorus. In addition, soy milk is low in fat, making it a great choice for weight-loss diets.

Each 100ml of soy milk contains only 37 calories, 3.7g of protein, 0.4g of carbohydrates and 2.2g of fat.

This type of vegetable milk can be found in health food stores and supermarkets, where it is usually fortified with vitamin A, vitamin D and calcium. However, soy milk can also be prepared at home, consumed plain or used in preparations such as cheese (tofu), yogurt or smoothies. See how to prepare soy milk.

2. Oat milk

Oat milk is one of the vegetable drinks with the highest protein content, in addition to containing few calories and good amounts of fiber, helping to maintain the proper functioning of the intestine.

Each 100ml of oat milk contains approximately 56 calories, 1.4g of protein, 0.8g of fat and 3.3g of carbohydrates.

Oat milk is easily found in supermarkets or health food stores and can be fortified with calcium and vitamins, such as vitamin A and vitamin D. Another option for consuming oat milk is to make the drink at home, which can be used in simple form or added to recipes such as smoothie, porridge or cake. Learn how to make oat milk at home.

3. Almond milk

Almond milk is the vegetable drink with the lowest amount of calories and carbohydrates among vegetable milks, being an interesting option for weight-loss diets. Each 100 ml of almond milk contains only 15 calories, 0.5 g of protein, 0.3 g of carbohydrates and 1.2 g of fat.

In addition, every 100 ml of almond milk contains 184 mg of calcium, which is more than that found in cow’s milk, so this is a great food to help strengthen bones and prevent osteoporosis. Discover all the benefits of almond milk.

Almond milk can be prepared at home, but it is also sold in natural food stores and supermarkets, in simpler versions, enriched with vitamins and minerals, or together with other vegetable milks, such as rice or coconut.

4. Rice milk

Rice milk is the one with the highest carbohydrate content among vegetable milks and, therefore, it can be an interesting choice to provide energy during the practice of physical activities.

Each 100ml of rice milk has approximately 47 calories, 0.3g of protein, 1g of fat and 9.2g of carbohydrates.

Rice milk is easily found in supermarkets and health food stores. However, a simple and inexpensive way to consume the drink is to prepare it at home. See how to prepare rice milk.

How to choose the best type of vegetable milk

To choose the best type of vegetable milk, it is important to prefer versions that are fortified with vitamins, such as vitamin D and vitamin A, and minerals, such as calcium, to prevent a deficiency of these nutrients in the body.

In addition, the choice of vegetable milk can be made according to the nutritional objective of each one. A person who wants to gain weight can opt for versions with more calories, such as rice milk or oat milk. Those who want to lose weight can opt for milk with a lower amount of calories, such as almond milk.

Advantages and Disadvantages of Vegetable Milks

The main advantage of vegetable milks is that they usually have a lower fat content, making them great options for weight-loss diets. In addition, some types of vegetable milk, such as almonds, contain greater amounts of calcium and potassium than animal milk, making them good alternatives for vegetarian diets.

Another advantage of including vegetable milk in the diet is that it does not contain lactose and casein, which are great options for people with intolerance or allergy to animal milk.

The main disadvantage of vegetable milks is that they are generally low in vitamin D and protein (except soy milk) and, therefore, it may be recommended to consume these drinks along with other foods to complement the diet. In addition, vegetable milks usually have a slightly higher price compared to animal milks.

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