Plant-based milks are becoming increasingly popular as an alternative to dairy milk. With options like nut, seed, pea, oat, soy, coconut, and rice milk available in the supermarket, it can be difficult to determine which is the best choice for weight loss. Each type of milk has different nutritional content, tastes, and costs, making the decision even more challenging. As a dietitian, my goal is to help people make informed decisions when choosing milk for weight loss. In this article, I will discuss the top two milk picks for weight loss.
The number one milk for weight loss, surprisingly, is traditional dairy milk. Studies have shown that both low-fat and whole milk can have positive effects on weight loss efforts. One study suggests that milk consumption, when combined with calorie restriction, can aid in short-term weight loss. Milk is often associated with better overall nutrition and lower intake of sugary beverages, such as soda and fruit juice. With 8 grams of protein and 100 calories per glass, milk provides more nutrients than many other beverages. Protein helps manage hunger and reduces hormones that stimulate appetite. Some research even indicates that consuming whole milk may help with weight loss in children.
Both low-fat and whole milk can be good choices for weight loss, as long as a calorie deficit is maintained. Whole milk has slightly more calories, with about 150 per cup compared to 100 in low-fat milk. It is essential to consume fewer calories than you burn to lose weight effectively. When it comes to plant-based milk options, almond milk and soy milk are recommended for weight loss. Almond milk has only 30 calories per glass and is a rich source of calcium and Vitamin D. For those watching their calorie intake but still want a milky taste for smoothies, baking, or cereal, almond milk is a great option.
Soy milk, another plant-based milk, is high in protein and has a similar nutrient profile to dairy milk. With about 90 calories and 8 grams of protein per 8-ounce serving, soy milk provides the necessary protein and calories to manage hunger without extra sugar or fat. It can be used in post-workout beverages for muscle recovery or as a midday snack to curb hunger and prevent overeating. While the research on plant-based milks and weight loss is not as clear as it is for dairy milk, almond milk and soy milk are solid choices for those looking to lose weight.
In conclusion, the choice between dairy and plant-based milk for weight loss ultimately depends on individual preferences, dietary restrictions, and nutritional needs. Both dairy milk and plant-based options like almond and soy milk can be suitable choices for weight loss, as long as they fit into a calorie-controlled diet. By selecting the right milk based on personal taste and nutritional goals, individuals can support their weight loss efforts while still enjoying a tasty and satisfying beverage. Remember to consider factors like protein content, calories, and overall nutritional value when choosing milk for weight loss.
