It is no longer as simple as going to your local shop and buying milk – do you want it to have cow, goat or sheep milk? Do you want full fat or skim or A2? Or homogenised, pasteurised or unpasteurised?  What about almond, oat, rice or soy milk? The answer depends on your individual nutritional requirements – do you have any food intolerances, how old are you, male or female etc.

Cow’s Milk

Cow’s milk needs to be avoided by those who have lactose intolerance – a deficiency in the body of the enzyme lactose which is needed to break down and digest dairy products. Organic milk is always preferable as conventional milk comes from cows that are fed in feed lots and contains traces of pesticides, antibiotics and hormones. Cow’s milk contains protein called A1 & A2 beta-casein which many people are intolerant to.

A2 cow’s milk

A2 milk contains only the A2 type of beta-casein protein instead of A1 beta-casein. Originally all cows produced only A2 beta-casein and came from Guernsey & Jersey (brown & white) cows. Now Friesian (black & white) cows produce most commercial milk and this contains both A1 and A2 beta-casein. A2 milk does contain similar levels of lactose as A1 milk. Many people are allergic to A1 beta casein and this is where A2 milk is a valuable replacement.

Skim Milk

Skim milk contains roughly 2% fat while full fat milk is around 4.5%. It still contains lactose and both A1 & A2 beta casein. Because the creamy part contains the fat-soluble vitamins A, D, E and K you will be missing out on essential nutrients.

Goat’s milk

Goat’s milk contains lactose but at slightly lower levels than cow’s milk so people with a mild lactose intolerance may be able to drink this alternative. Goat’s milk has much less casein. Goat’s milk does not need to be homogenised as the fat particle are naturally very small.

Homogenised

Homogenised milk has been treated to disperse the cream layer containing the milk fat throughout the milk. Homogenized milk generally has a longer shelf life than un-homogenized milk.

Pasteurised

Pasteurisation is a method of heating milk for a short time to kill off bacteria which would cause milk to spoil. In conventional farming methods of lot feeding, extensive antibiotic use and antibiotic resistance, there is concern that the transmission of disease from animals farmed in this way is reasonable and therefore their milk needs to be pasteurised.

Unpasteurised Milk

Often called raw milk this is unheated milk and not available for retail sale in Australia. The question arises that grass fed, organic cows are where our original milk came from. The risk of harmful diseases coming through milk from these animals is questionable.

Almond milk

Perfect for those people who are intolerant or allergic to cows/soy milk and has been found to contain little to no saturated fat and no cholesterol. High in vitamin E a powerful antioxidant so perfect for people who are detoxing. There is no cholesterol in almond milk and it is naturally low sugar and low salt. Almond milk is easy to make at home and a wonderful way to get the kids involved in the kitchen. Click here for my blog & recipe for almond milk.

Oat milk

Oat milk is lactose free and low in fat. Oat milk is made from water, oats, sunflower oil and sea salt. It is free of lactose, high in beta glucans which are a soluble fibre that help to lower cholesterol. Oats have the best amino acid profile of all the grains. Oat milk is often quite sweet as it can contain malt.

Rice milk

Rice milk is usually made from filtered water, brown rice syrup and brown rice starch, with the addition of thickening agents such as sunflower or canola oil.

This milk alternative is high GI and not suitable for people trying to lose weight or with insulin resistance or diabetes. It is not high in vitamins and minerals and therefore usually fortified. Rice milk is low protein. Rice milk is an alternative to people who are soy and cow’s milk intolerant as well as vegans.

Soy milk

Soy milk is made from unfermented soy beans, water and rice syrup. Soy contains compounds called isoflavones which negatively impact the thyroid gland so for those with thyroid history in themselves or their families or those people trying to lose weight this is not the milk alternative for you! Soy milk derived from genetically modified soy is very common. The research on GM foods is compelling and links them to adverse effects.