Nothing’s better than a glass of cold milk, especially when chocolate chip cookies are included in the mix. And while humans have been milking cows since 4000 BC, soy milk was only developed in the past 500 years and has since become an alternative to the traditional stuff. But what’s the better option?

• Silk Coconut Milk Vs Canned
• White Vs Milk Vs Dark Chocolate

Meet the Competitors

Skim milk and soy milk may look pretty similar, but their content can vary quite a bit. Cow’s milk is a better source of calcium, vitamin A, and vitamin C, while soy milk wins in the vitamin D and iron categories. Calorie content varies between brands, but skim milk generaly has about 20 more calories per cup. And while skim milk has traces of fat (around 0.4 grams), soy milk is naturally fat-free. They do have one thing in common, though— and it’s good news for those skinny jeans— studies suggest the calcium in both milks can help accelerate weight loss Preliminary study: soy milk as effective as skim milk in promoting weight loss. Lukaszuk, J.M., Luebbers, P., Gordon, B.A. School of Family, Consumer, and Nutrition Sciences, northern Illinois University. Journal of the American Dietetic Association, 2007 Oct;107(10):1811-4.Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Zemel, M.B., Thompson, W., Milstead, A., et al. University of Tennessee, Knoxville, Tennessee 37996-1920. Obesity research, 2004 Apr;12(4):582-90..

Cow’s Milk: Which is Better for Your Teeth? Posted August 4, 2014 by Dr. Wright & filed under Dental Health, Dental Research, Nutrition. In China, Japan, and other parts of Asia, soy milk has long been a staple beverage. Nov 5, 2017 - Making the switch from cow's milk to non-dairy milk felt like a no-brainer. Then I learned more and stopped drinking alternative milks.

Cow’s milk and soy milk also pack different punches when it comes to protein. Moo Juice contains both casein and whey protein, both great for building muscle. While whey protein is quickly absorbed into the bloodstream, casein is digested more slowly and provides the body with protein for a longer period of time, together providing a mean one-two protein punch Slow and fast dietary proteins differently modulate postprandial protein accretion. Boirie, Y., Dangin, M., Gachon, P., et al. Laboratoire de Nutrition Humaine, Université Clermont Auvergne, Centre de Recherche en Nutrition Humaine. Proceedings of the National Academy of Sciences of the United States of America. 1997 Dec 23;94(26):14930-5.. Soy milk, however, contains only soy protein, since it’s made by processing soybeans. Soy protein has been found to reduce LDL cholesterol (the “bad” kind) and raise HDL cholesterol (the “good” kind) Effect of soy and milk protein supplementation on serum lipid levels: a randomized controlled trial. Wofford, M.R., Rebholz, C.M., Reynolds, K., et al. Department of Medicine, University of Mississippi Medical Center, Jackson, MS, USA. European journal of clinical nutrition, 2011 Sep 28. Doi: 10.1038/ejcn.2011.168.. Trying to build muscle? Beware— one study suggested that milk-based proteins promote greater muscle growth than soy-based proteins when consumed after resistance exercise Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Wilkinson, S.B., Tarnopolsky, M.A., Macdonald, M.J., et al. Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Canada. The American journal of clinical nutrition, 2007 Apr;85(4):1031-40..

While both milks contain essential vitamins and minerals and can help with weight-loss and muscle-gain, each has its own set of potential pitfalls. Soy milk contains phytoestrogens (plant-produced estrogens), which act similarly to estrogen and may decrease fertility in men Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Chavarro, J.E., Toth, T.L., Sadio, S.M., et al. Human Reproduction, 2008 Nov;23(11):2584-90. Epub 2008 Jul 23.. But good news, guys— there’s no need to say “soy long” to soy milk. Men can consume soy in moderation without worrying about estrogen overload— just don’t consume more than 3 quarts of soy milk per day Effect of soymilk consumption on serum estrogen and androgen concentrations in Japanese men. Nagata, C., Takatsuka, N., Shimizu, H., et al. Department of Public Health, Gifu University School of Medicine, Japan. Cancer Epidemiology, Biomarkers and Prevention. 2001 Mar; 10(3):179-84.. Of course, there’s also concern over hormones in regular milk, specifically bovine growth hormone (rBGH). Although rBGH appears safe, there’s no definitive proof. Still worried? Try organic or hormone-free milk instead of regular, to avoid ingesting the rBGH hormone.

The Decision

Silk Coconut Milk Vs Canned

So is it time to say bye-bye to the moo-moo, or see-ya-later to the soy? Good news— this battle is a toss up! Both options have their benefits— and their dangers— but are fine when consumed in moderation. For those who are lactose intolerant, soy milk can be a saving grace. But if not, don’t forget that a glass of dairy packs more protein and calcium than the soy stuff. In the end, it all comes down to the tongue— and perhaps which milk ‘stache looks better.

I’ve never been a big milk drinker, but I pour it over cereal or granola, add a splash to black tea, and order the occasional cappuccino. Several years ago I discovered almond milk, and making the switch from cow’s milk to non-dairy milk felt like a no-brainer. It seemed like everyone around me was giving up dairy for health reasons, and since I wasn’t particularly attached to milk I joined in.

But then I learned a little more — and stopped drinking alternative milks altogether. Here’s why I made the switch back to cow’s milk.

One of the reasons I initially switched to non-dairy milk was because I learned about the prevalence of lactose intolerance: 65 percent of human population has trouble digesting lactose, the sugar found in milk. For people of East Asian descent like me, that statistic is even more significant: Up to 90 percent of the population is lactose intolerant, and even those who aren’t lactose intolerant as a child can develop an intolerance as an adult. Those numbers seemed so high, I was pretty sure I had to have some kind of intolerance.

And yet I have never had a single symptom of lactose intolerance. Drinking a milkshake has never given me gas, abdominal cramps, or any signs of gastrointestinal distress. And I’m definitely not allergic to casein, the protein in milk, which would manifest itself as an immune reaction after drinking milk. As far as I can tell, I digest dairy just fine.

I don’t follow a special diet or adhere to any particular eating philosophy except one: I make sure most of what I eat every day is unprocessed food. That means I cook from scratch and read labels carefully, but also indulge in the occasional treat. The key word here is occasional. I believe you can eat anything you want, as long as you eat it in moderation; it’s the foods you eat on a daily basis that you need to keep an eye on.

But almost every day I was consuming an industrially processed food with one especially concerning additive: carrageenan.

Carrageenan is an additive derived from seaweed and is used as a stabilizer and thickener. Although it is considered safe by the FDA, some scientists have raised questions about the potentially harmful effects of widespread carrageenan consumption. (You can read a review of the research, published in 2001, here.)

White Vs Milk Vs Dark Chocolate

The FDA denied a petition to re-examine the safety of carrageenan and it is still an approved ingredient in organic products, but many companies have reformulated their products to cut out the additive.

Until I had this realization, I had felt so virtuous every time I passed by the milk case at the grocery store and stocked my shopping cart with organic almond milk instead. After, those cartons stuck out like a sore thumb in my basket of fruits, vegetables, meats, and whole grains.

Of course, not all milk is created equal. I don’t consider cheap milk from sad cows on industrial farms the better alternative. Instead, I seek out the best-quality milk I can find, from local sources when possible. This means milk that is considerably more expensive than the stuff I can buy from the convenience store around the corner, but as with meat and eggs, I think what that extra money buys — better animal welfare, fewer pesticides, support for a more sustainable food system — is worth it.

I don’t consume all that much milk, and I don’t think I ever will. But I’m also not lactose intolerant, allergic to milk, or vegan, so a small amount of good-quality milk every day is the choice that works best for me. And in dairy-hating, health-obsessed Los Angeles, it’s one that feels almost rebellious!

How about you? What kind of milk do you drink and what are the factors that informed your decision?