What is the Best Milk For Weight Loss?

Have you ever seen that ad where the bloke goes to the corner store and asks for a bottle of milk only to be confronted by a never-ending list of options as the shopkeeper tells him all the variants available? It's pretty relatable, huh?

Every time you go down to the shops, you're faced with a million different types of milk, all claiming to be good for you in one way or another.

But what milk is best for weight loss? Well, we've done a bit of research comparing the lowest calorie milks in Australia and these are our thoughts.

The answer isn't a simple yes or no — it depends on the type and quantity of milk you consume. Here's the lowdown on which milk is good for weight loss, as well as the types that could be avoided:

Full Cream Cow's Milk

Ah, the OG — but is full cream milk good for weight loss? Containing, on average, 3.5% fat, a 250ml glass of full cream milk contains 8g of protein, 300mg of calcium and 10g of fat — 6g of which is saturated fat. While full cream milk is choc full of calcium and protein, which is good, its relatively high saturated fat content means it probably should be avoided if you are overweight or at risk of heart disease.

Low-Fat Cow's Milk

Low-fat milk contains all the same nutrients as its full cream equivalent. The only key difference is that low-fat milk is, well, lower in fat, containing between 0 to 4g per glass (or about 2 % fat). This offers a balance of creaminess and reduced calories, making it suitable for those wanting a bit of richness while managing fat intake. Some people argue it doesn't taste as good as full cream, but it's better for you, especially if you're on a weight loss journey. Make sure to check out the nutrition label when looking for the best low-fat milk for your needs. 

Is Skim Milk Good For Weight Loss?

Looking to shed some kilos? Skim milk might be your new best mate! Often hailed as the best low-fat milk option, skim milk's high protein keeps you feeling full, while its nutrient density gives you a vitamin and mineral boost without the extra calories. Skim milk is also known as fat-free milk, as it has virtually no fat (around 0.15%).  This low-cal milk is also a calcium powerhouse, even beating whole dairy milk.

Have you noticed the explosion of plant-based options in the dairy aisle lately? It's not just you — non-dairy milks are taking the world by storm! If you're looking for the best alternative milk for weight loss, we've got you.

Is Oat Milk Good For Weight Loss?

Many people wonder: is oat milk better than cow's milk for weight loss? Let's break it down.

Made from oats, water and oat flour, oat milk is much lower in protein than cow's milk with just 4g per 250ml serving. 

Likewise, it has basically no natural calcium and a lot more carbohydrates than other varieties of milk. The good news is that oat milk typically contains less calories and saturated fat than dairy milk. However, oat milk can often be sweetened with sugar, so if you're on a weight loss journey, you should opt for the unsweetened variety.

Is Almond Milk Good For Weight Loss?

A favourite of those on paleo and low-carb diets, almond milk (especially low-fat almond milk) is low in calories and basically sugar-free. 

Unfortunately, unsweetened almond milk is low in protein and calcium, but you can buy varieties with added protein and calcium, which we advise you to do if you are looking for almond milk for weight loss. 

When comparing oat milk vs almond milk for weight loss, almond milk generally has fewer calories and carbohydrates, potentially making it a better milk choice for blokes on a diet.

Is Soy Milk Good For Weight Loss?

From a nutritional perspective, soy milk is the closest you'll get to a glass of cow's milk from a plant-based source. It generally contains between 8 to 10g of protein per 250g glass and is lower in saturated fat than cow's milk. 

Soy milk is a popular milk option for vegans, but sometimes it contains added sugar and vegetable oil (you can buy low-fat soy options, though). On the face of it, soy milk is a good option if you want to avoid dairy, but it might not be appropriate for men with certain medical conditions, so if you've got any significant medical issues, consult your doctor before switching to soy.

Many people also wonder if almond or soy milk is better for weight loss. Almond milk is the winner here, as it has high levels of monounsaturated fatty acids, which are considered good fats that can help with weight loss and weight management.

Is Coconut Milk Good For Weight Loss?

Made from water and coconut flesh, we advise you to steer clear of this if you're on a weight loss journey. It contains 10g of fat and 10g of sugar per 250ml serving. It also has low levels of protein and calcium, so it's basically a no-go from our perspective.

Is Rice Milk Good For Weight Loss?

Favoured by vegans and people with nut allergies, rice milk is made from brown rice and water. Like almond milk, it's naturally low in protein and calcium, while it also contains more sugar and calories. Another one you should avoid if you're on the hunt for the best low-calorie milk.

Is Macadamia Milk Good For Weight Loss?

While apparently tasty, macadamia milk contains no naturally occurring calcium and isn't exactly great for the waistline with around 100 calories and 5g grams of monounsaturated fat per 250ml glass. It also contains added sugar, so it probably isn't the best choice for blokes on a weight loss journey.

Now for the drumroll....what's the healthiest milk for weight loss? According to a study in the Journal of Food Science Technology, unsweetened almond milk is the best milk to drink for weight loss. Whether you're looking for the best milk for coffee to support weight loss, the best milk for protein shakes, or even for your cereal, almond milk is a top contender. Why? It's got the lowest calorie count and fits perfectly into a low-carb diet. Plus, almonds are packed with monounsaturated fatty acids (MUFAs), which are believed to be helpful in weight loss and management.

So there you have it! Now that you know what milks are good for weight loss, are you going to make the switch?