I am looking for the one which can give me the most of protein, carbs, vitamin B12 and most importantly calcium. Also please suggest low budget options as I am a student.
Edit: I am not lactose intolerant, dairy milk is not an issue for me.
Wondering the same thing, the main reason I switched to almond milk was someone told me it would clear up my acne, and it cleared up and I didn’t want to risk going back, does anyone know if this is bs or not?
If you want dairy-free milk, soy is a good well-rounded option. For B12, calcium, and vitamin D, all you need is to make sure it’s fortified. You can tell by looking at the nutrition facts (it should say something like, calcium 300mg, or vitamin D 45%, etc.). All milks that are fortified typically have similar amounts of calcium, vitamin D, and B12, so when you’re choosing a milk, the main differences would be in carbs, protein, and fat content.
Soy milk has as much protein as cow’s milk. It has a bit less fat, but the fats are healthy unsaturated fats mostly, rather than saturated fat like in cow’s milk. And soy milk comes with varying amounts of carbs depending on if it’s sweetened or not. (The only carbs in dairy milk are also sugar: lactose.)
Plant milks in the store are also usually fortified, so they’re a great source of micronutrients (think vitamins and minerals).
I don’t eat dairy but I would just caution you not to listen to anyone claiming there are any benefits to raw milk. It has literally the exact same nutrients as pasteurized milk. Pasteurized milk has simply been heated. Any perceived ‘benefits’ to raw milk are 100% placebo.
From google search:
Raw milk is milk that has not been pasteurized to kill harmful bacteria. Raw milk can be contaminated with harmful germs that can make you very sick. In fact, raw milk is one of the riskiest foods. People who get sick from raw milk might have many days of diarrhea, stomach cramping, and vomiting.
I wouldn’t say it’s low budget, but Fairlife milk. The milk is filtered in a way that reduces milk sugars and concentrates the protein and (I think) calcium. It is also enriched with several other nutrients.
Oh, and it’s lactose free.
I believe that in most research you’ll find the below
Jenny’s Milk (female donkey) >= Kangaroo Milk >= Yak Milk > Human Milk > Camel Milk > Goat Colostrum > Sheep Colostrum > Buffalo Colostrum > Cow Colostrum
There are also a lot of people who praise the benefits of Baluga Whale Milk but I’m not sure how this ranks.
Maybe we should unpack this a little.
Why is milk specifically a concern for you?
Are you trying to get something from milk that you’re not getting from the rest of your diet?
How much does your budget limit you?
How much milk do you expect to be drinking?