Milk from a cow.

You can choose from a wide range of fat content levels in dairy milk, from whole milk to milk that doesn't have any fat in it. Whole milk is milk from cows that doesn't have any fat in it, so it has 8 grams of fat per cup. It's high in natural protein, fat, and calcium because no natural components of milk are taken away. There are other dairy milks out there that have had some or all of the fat removed. Whole milk has 150 calories per cup, 1 percent milk has 110 calories, and skim milk has 80 calories per cup. It is fat-free, but it still has all of the nutrients found in whole milk, like calcium, protein, minerals, and vitamins. Many dieticians recommend skimmed milk to your customers because it doesn't have any fat.

Lactose-free dairy milk is also available for people who can't drink milk. In the US, lactose intolerance is thought to affect about 25% of the population. This can cause symptoms like stomach pain and diarrhoea, so lactose-free dairy products are becoming more common in supermarkets. Other dairy milks, such as Lactose-Free Milk (which doesn't have lactose), are good sources of calcium and protein. It comes in 2 percent, 1 percent, and fat-free forms.

Cow's milk: pros & cons

  •  Dairy is much less processed than other types of milk. 
  •  It is naturally a great source of calcium and protein. 
  • Dairy milk also comes in many different varieties, including fat-free and lactose-free.
  • Higher amount of calories compared to other types of milk.

Almond milk

Almond milk can be sweetened or unsweetened and is made from ground almonds. People who want to lose weight or follow a strict diet often choose unsweetened almond milk because it has fewer calories than other milks. It also doesn't have cholesterol or saturated fat, is vegan, and doesn't have lactose, which makes it a good choice for people who want to stay healthy. Even though almonds have a lot of protein, almond milk isn't a good source of protein because only 1-2 percent of the milk is made up of almonds. It's also not a good source of calcium, but many brands of almond milk add calcium and vitamin D to them.

Almond milk: pros & cons

  • Unsweetened almond milk is low in calories, cholesterol-free and saturated fat-free. 
  •  It is naturally lactose free and vegan.
  •  It is highly processed and contains potentially harmful ingredients.
  •  Not a good source of protein.  
  •  People with allergies to nuts should avoid almond milk.

Soy milk

In general, soy milk is low in calories, cholesterol-free, low in saturated fat, and lactose free because it is made from plants. Soy milk is made from soybeans. Soy milk is a good source of protein and potassium, and some varieties are enriched with calcium. People who have hormonal problems like hypothyroidism and hyperthyroidism, as well as polycystic ovarian syndrome, should not eat soy. Soy is a natural phytoestrogen, which means it can act like oestrogen in the body. This can be bad for people with hormonal problems like these (PCOS). It has been found that people who have PCOS and use a lot of soy have fertility problems and low sperm counts. Soy milk, like almond milk, is very processed and has the chemical carrageenan in it.. 

 Soy milk: pros & cons

  • Plain, unsweetened soymilk is low in calories, cholesterol-free, and has very little fat or cholesterol in it, too.
  • Soy milk is lactose-free and vegan because it is made from plants, so it is already free of dairy.
  • Soy milk is a good source of protein. It has more protein than almond milk, but less than whole milk.
  • It can cause more problems for people with thyroid problems or PCOS because of how it affects hormones.
  • Fertility problems and a low sperm count are linked to this.
  • Soy milk can have the same digestive problems as whole milk.

Rice milk

Rice milk is manufactured from ground rice and water, and it is the least allergic of the four milk options, making it an excellent choice for anyone with lactose intolerance or nut allergies. It also hasn't been linked to the same stomach issues as soy milk. Rice milk, like soy milk and almond milk, can be fortified with calcium and vitamins and is low in fat and cholesterol-free. Rice milk, unlike soy and dairy milk, is not an excellent source of protein and is heavy in carbohydrates, therefore it is not recommended for individuals on a low-carbohydrate diet.