The 3 Best Types of Milk for Weight Loss, According to Dietitians—Add These to Your Coffee!
Plus find out which plant-based alternatives you should skip
We love that drinking coffee in moderation can not only give us an energy boost when we need it, but can also benefit our health—from reducing disease risk to blocking weight gain. However, the weight loss benefits of coffee can be hindered by the addition of milk, cream and sugar, which add extra fat and calories. Here, dietitians share the best types of milk for weight loss that lighten up your coffee without adding unnecessary calories.
Creamer: the anti-weight loss culprit
It can be tempting to opt for creamer in your coffee for an added touch of flavor. But choosing milk, especially low-fat or plant-based varieties, over traditional coffee creamers is better for weight loss over time, confirms Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health. Most traditional creamers often contain added sugars and trans fats.
In addition to increasing your calorie intake, trans fats are associated with poor heart health and inflammation, says Destini Moody, RD, sports nutritionist for Garage Gym Reviews.
Woman's World Answers
The best milk for weight loss
If you’re looking to lighten up your coffee without adding calorie-laden creamer, here are our dietitians’ rankings for the three best types of milk for weight loss.
1. Unsweetened almond milk
Rightly popular amongst people trying to lose weight, unsweetened almond milk is the top option for weight loss. This is because it has fewer calories, about 30 to 50 per cup, says Mohr. “It’s a great choice for anyone looking to lower carbohydrate intake as well, though keep in mind it’s also void of protein.”
2. Cow’s milk
Dairy products sometimes get a bad rap, but the fact is just 8 ounces of cow’s milk contains 8 grams of protein, Moody says. “This means that your hunger would be curbed longer after drinking something like cow’s milk compared to something like almond milk, which prevents overeating while trying to lose weight,” she says.
Skim milk is a type of cow’s milk that is also a good lower-calorie option with no saturated fat, Mohr says. It has just 80 to 90 calories per cup, plus a wide variety of vitamins and minerals (like calcium and vitamins A and D), he explains.
3. Soy milk
A plant-based milk alternative that closely resembles the nutritional profile of cow’s milk, soy milk contains about 7 to 8 grams of protein per cup and is generally fortified with vitamins and minerals, Mohr says. Soy milk has a higher calorie count than almond milk, though, at around 100-110 per cup.
The best milk for weight loss: milk alternatives to skip
It’s important to note that the only two types of milk that naturally include protein are cow’s milk and soy milk, clarifies Mohr. “Coconut milk is often used in healthy recipes, but it’s high in calories and fat when in its canned form,” he says. “The carton versions are lighter at around 45 calories each, but they still lack significant protein, which isn’t ideal.”
Similarly, rice milk—while a good option for those avoiding dairy, soy and nuts—is high in carbohydrates and low in both protein and fat, he adds. Rice and oat milks also tend to be high in added sugar, Moody notes.
“Now, before you glance at the cow’s milk in your fridge to inform me that it also contains sugar, the lactose in cow’s milk is naturally occurring and thus doesn’t cause the same inflammation as refined sugar,” she explains. “Some oat milks may also have oils added for texture, which unnecessarily adds to the calorie and fat content.”
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