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Is dairy or plant milk really healthier for you?

Protein, carbs and fats, oh my! All types of plant-based "milk" may soon have to change their names, but nutrition, not names, should help consumers decide which is better to buy.
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Even though plant-based milk might be renamed, the decision to buy one or the other should be based on nutrition rather than name.

Whether through diet changes or lactose intolerance, U.S. consumers are buying less milk, butter, and cheese, causing a billion-pound dairy surplus. But FDA regulations may soon force non-dairy "milk," such as almond, rice or coconut milk, to use a different name.

Even though plant-based milk might be renamed, the decision to buy one or the other should be based on nutrition rather than name.

Referencing back to science class, there are three basic sources of energy that humans get from food: carbohydrates, protein and fat.

The USDA recommends a healthy balance between all three, staying away from added sugars, trans fats and cholesterol. But which of the types of milk available has the best nutritional value?

Most protein

Proteins repair various tissues in the body. So the more protein you eat, the more efficient the body is at repairing itself. Soy milk provides the most amount of protein per ounce of all the dairy and non-dairy milk.

Least unsaturated fats

Doctors often clarify between saturated and unsaturated fat, also known as good fat versus bad fat. Fats store energy and protect organs, but too much of the bad kind of fat can clog arteries and increase the risk of heart disease. But most types of milk, even full-fat milk, have very little to no bad fats in them. So you really can't go wrong choosing a low-fat option.

Least sugars

Carbohydrates are the body's main energy source and are broken down into different types of sugars. But when sugar is consumed too quickly without expending the energy, it gets stored as fat. Coconut milk has the least amount of carbohydrates of all the options. Before processing, coconut milk is basically water and coconut fibers, so it doesn't have much nutritional value at all. But it makes a refreshing, low carb option, nonetheless.

Consumers can compare and contrast all milk options themselves using the USDA Food Composition Database, other online comparison sites or by checking the back of the labels at a store.

And if none of the traditional milk options are enticing enough, there's always the newer, edgier types of "milk," including macadamia milk, bison milk, goat milk and hemp milk.

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