New Delhi: With so many milk alternatives like soy milk, almond milk and coconut milk out there, it can be confusing to choose the right one for you, especially if you’re watching your fat intake. Fret not, we have got this covered here so as to enable you to get the best milk to drink when trying to lose weight and slim down your waistline. But what you need to keep in mind is that the calories and the cholesterol increase as the number of fat grams increase. Also, higher fat milk means the higher amount of saturated fats that raise the level of cholesterol level in the body. Read: Ketogenic diet – This is the secret to Kim Kardashian’s weight loss after giving birth
Here’s a quick comparison of different types of kinds of milk
Turns out, this good old dairy milk – of course, here we’re referring to fat-free (a.k.a skim) milk – is a great choice is you’re trying to lose those pounds. Packed with several vital nutrients including calcium, vitamin A, phosphorus, vitamin D, vitamin B12 and the antioxidant selenium, skim milk is beneficial for cardiovascular health and weight management. A study in The American Journal of Clinical Nutrition, people felt fuller and ate fewer calories after drinking skim milk than after drinking a fruit drink. Also, the proteins in skim milk have been shown to reduce hunger. Read: Five foods that stop sugar cravings, aid in weight loss
1 cup of fat-free milk contains 90 calories, 0g fat, 126mg sodium, 13g carbs, 0g fiber, 12.5g sugars, and 8g protein.
This one is good if you’re lactose intolerant, meaning you can’t properly digest lactose – a natural sugar in milk and milk products. Soy milk is made from ground soybeans mixed with water and is a great choice for people who are lactose intolerant or have dairy sensitivities. It has the same nutritional value as regular milk, although not quite as much protein. And vanilla varieties have a really great flavour. You may opt for unsweetened ones fortified with calcium and vitamin D.
It is estimated that 1 cup of light vanilla soymilk has 73 calories, 1.5g fat, 8g carbs, 6g protein, 1g fiber, 6g sugars, and 98mg sodium.
Read: Why is it important to have breakfast to lose weight?
If you’re a vegan, allergic to soy or lactose intolerant, almond milk is a great choice. It is super low in calories and full of heart-healthy flavonoids that can help lower cholesterol. It’s pretty mild and has a slightly nutty flavour. Although this milk is an excellent option for anyone who’s sensitive to both dairy and soy, it is low in protein and calcium. But you can get some varieties with added calcium and protein, so it’s worth the price.
1 cup of unsweetened vanilla almond milk contains about 35 calories, 2.5g fat, 178mg sodium, 2g carbs, 0.5g fiber, 1g protein, and <0.5g sugars.