Best Milk For Weight Loss: A Quick Guide
We all have grown up drinking milk. Since day one, it has been a crucial part of our diets. While we are more accustomed to animal milk such as cow’s or goat’s, there are other varieties too. A relatively new trend of consuming plant-based milk is growing up. Plant-based milk can provide a myriad of benefits. It is a blessing for people with lactose intolerance.
In this article, we will be discussing the best kinds of milk for weight loss. Before that, some of the benefits of animal-based milk are also provided. So dive right into the article, and find out which is the best milk for weight loss!
What Are The Benefits Of Milk?
Milk has been a staple part of our diet for a long time. By milk, it can mean either cow’s, goat or sheep’s milk. There has always been perennial confusion on whether drinking milk is beneficial or not. Some of the benefits of milk are given below.
▶️ Milk is packed with nutrients: One of the plus points of milk is that it is filled with many nutrients. Some of them are proteins, fats, calcium, vitamin D, vitamin B12, potassium, etc. Apart from these nutrients, it also contains omega-3 fatty acids and conjugated linoleic acid. These nutrients are beneficial in protecting your heart. They can also reduce the onset of diabetes.
▶️ It can improve your immunity: As milk is packed with nutrients, it can improve your immune system. A study published in the Frontiers in Immunology in 2018 has explained that cow’s milk can positively affect certain functions in the human respiratory tract.
▶️ Milk can support bone health: Drinking milk can enrich your body with calcium, potassium, phosphorus, etc. These components can support your bone health. Many studies stated that consistent dairy consumption could reduce osteoporosis and hypertension.
▶️ It can aid in weight loss: The high protein content in milk can support you to manage weight. Some studies have shown that the presence of conjugated linoleic acid in milk can accelerate fat breakdown. This can lead to weight loss.
▶️ Milk can support your skin health: Several homemade recipes for glowing skin include milk as a crucial component. It can nourish your skin. It can also provide the necessary vitamins for skin health.
Best Plant-Based Milk For Weight Loss
✅ Cashew Milk
Cashew milk is a low-calorie option. It provides a creamier version of milk compared to other kinds. Cashew milk is made by toasting cashews and then soaking them in cold water. After this, these are thoroughly grounded into a fine paste and blended with water. It is then strained using a filter and the final product is known as cashew milk.
Cashew milk is an excellent source of many nutrients such as Iron, Calcium, Vitamin D, Vitamin A, Vitamin E, etc. Some of the health benefits of cashew milk include: strengthening bones, reducing the risk of anemia, lowering cholesterol levels, improving the health of your eyes, etc.
Studies have shown that cashew milk can contribute to weight management irrespective of its fat content. The fiber-rich consistency of cashew milk can keep you full for longer times. It will help you to reduce overeating and snacking.
✅ Almond Milk
One of the most commonly used vegan milk, almond milk is rich in nutrients and low in calories. Almonds are known to manage your weight
Being a low-calorie option, almond milk can also help you to reduce your cholesterol levels and balance the sugar content in your body. Almond milk is an excellent choice for those who have conditions such as lactose intolerance. It is also abundant with many nutrients such as vitamin D, vitamin E, and Calcium.
Being one of the most popular plant-based kinds of milk in the United States, this low-calorie and dairy-free alternative has a myriad of health benefits. Studies have shown that almond milk can aid in the prevention of heart disease.
✅ Hemp Milk
Hemp milk is a non-dairy alternative that is made from hemp seeds. Hemp is the colloquial term for the Cannabis Sativa plant. Compared to other vegan milk, hemp milk is abundant with essential amino acids. The fat in hemp milk is rich in omega-3 and omega-6 fatty acids. These are crucial for your biological functions.
Apart from this, hemp milk contains many nutrients such as vitamin A, vitamin D, vitamin B12, Calcium, Iron, Zinc, Phosphorus, etc. Studies have shown that hemp seeds contain a component known as arginine. Arginine can protect your heart health. It is known to produce nitric acid in your body which is essential for your heart health.
Some other benefits of hemp milk include Improving skin health, brain health, strengthening your immune system, etc.
Many studies have shown that hemp proteins can boost your metabolism and lose weight as a result. It can also reduce your appetite by keeping you full for a longer time.
✅ Coconut Milk
Another dairy-free alternative that is suitable for people with lactose intolerance is coconut milk. It is made by grinding the white fleshy part inside the coconut. Many health benefits are attributed to coconut milk.
Studies show that it can promote your heart health, balance blood pressure levels, accelerate your energy, improve digestion, and enhance your immunity.
According to some research, coconut milk contains a fat known as medium-chain triglyceride or MCT. This can act as a major reason for weight loss. MCT induces thermogenesis in your body and thereby helps in the calorie-burning process.
It can also improve the health of your guts and enhance insulin sensitivity.
✅ Pea Milk
Pea milk is made from yellow field peas which are one of the popular non-dairy alternatives. Compared to cow’s milk, pea milk has 150% more calcium. Still, it is considered one of the closest plant-based milk to cow’s milk.
Many dieticians have started to suggest pea milk as it is abundant with protein and lower in sugar content. It also contains many nutrients such as vitamin A, vitamin D, potassium, etc. This means pea milk can be an excellent source to support your heart health, improve your vision and enhance your nutrient absorption.
As pea milk contains an abundance of proteins, calcium, and other vitamins, it can be beneficial for weight loss. Some of the other benefits of pea milk include: preventing diabetes, eco-friendly, supports a variety of bodily functions, etc.
✅ Oat Milk
A study published in the Annals of Nutrition and Metabolism evidenced that the consumption of oat milk for 5 weeks can reduce lipoprotein cholesterol levels (LDL) in men with moderate hypercholesterolemia. The presence of a soluble fiber known as beta-glucan in oat milk is responsible for this.
Even though oats milk is higher in carbs compared to other types of plant-based milk, it is also rich in soluble fiber. One of the benefits of oat milk is that the higher protein and fiber content in it can improve your satiety which means it can reduce unwanted cravings. This can healthily lead to weight management.
Being abundant in iron, it can also promote the production of red blood cells and reduce the risk of anemia. The high fiber content, low fat, and low calories in oat milk can aid in weight loss.
✅ Soy Milk
A popular dairy-free alternative, soy milk is derived from soybeans. It is an excellent choice for people with lactose intolerance. There are many health benefits attributed to soy milk. The presence of vitamin B in soy milk can positively impact your nerve cells and DNA. It is also beneficial to treat fatigue and anemia.
This plant-based milk is also abundant with omega-3 fatty acids which can be effective in reducing conditions such as dementia. Studies have also shown that soy milk can maintain your cardiovascular system.
As the product contains high potassium levels, it can also help you balance the cholesterol levels in your body. Apart from this, soy milk is also abundant with nutrients such as vitamin A, vitamin B, Calcium, Retinol, Folate, Choline, etc.
A study published in the International Journal of Preventive Medicine in 2012 found that the consumption of soymilk can reduce waist circumference and cardiovascular risks among obese and overweight individuals.
Bottom line
From this article, one can understand that there are various kinds of milk for weight loss. Milk, being a main part of our diets, can provide many benefits. It can increase protein content in our body and can also thereby support weight loss.
For people with issues such as lactose intolerance, the best option is plant-based milk. Cashew milk, hemp milk, soy milk, etc are some of the best dairy-free alternatives. As these are low in calories and lack saturated fats they can aid in weight loss.
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