Skimmed, semi-skimmed or oat: The best (and worst) milks for your health

Look back a few decades and you might remember the typical bottles of milk you'd find lined up on the door of your fridge in Britain - usually just cartons of green, blue or red-topped milk, that was it. Those were simpler times. These days, even though we are drinking a lot less milk than we were 50 years ago, there's actually a much wider range to choose from.

Almost a third of Britons opt for trendy plant-based milk alternatives such as soya, almond, oat or coconut, supposedly in the interest of their health or the environment, despite it costing twice as much.

As certain brands cease production of their dairy-free milk alternatives, it appears the category may have peaked. With ultra-processed foods taking centre stage and the revelation that dairy-free milks are often high in oil, flavourings and added stabilisers, the spotlight is switching back to low processed cow's milk, whose natural appeal seems to be reasserting itself. But just what does this shift truly mean?

The advantages to one's well-being of cow's milk

It's packed with protein and calcium.

According to nutritionist Rob Hobson, each 200ml glass contains around seven grammes of protein, which helps meet the daily recommended intake of 45 grammes for the average woman and 56 grammes for the average man.

Each glass gives you 130 milligrams of calcium, which is roughly a third of the recommended daily intake. Calcium is essential for the health of your bones, teeth and muscles.

2. It's an excellent source of vitamin B12

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"We need around 1.3 micrograms a day, but adults require a little more, around 1.5 micrograms. B12 is essential for the body to produce red blood cells, maintain a healthy nervous system and convert food into energy."

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This nutrient plays a key role in maintaining bone health, muscle function and energy production, making milk a valuable addition to a healthy diet, according to Mr Hobson.

3. It boosts serotonin

According to new research, a study carried out in the UK found that individuals who consumed semi-skimmed cow's milk had a lower incidence of depression and anxiety. A survey of over 350,000 people discovered that those who drank semi-skimmed cow's milk were 12% less likely to experience depression and 10% less likely to suffer from anxiety, compared to those who opted for plant-based milk.

These results may be attributed to cow's milk being a rich source of calcium and tryptophan, nutrients that play a significant role in regulating mood and maintaining healthy brain function, Hobson explains.

Fatty acids found in semi-skimmed milk seem to offer brain benefits, which might help cut the risk of depression and anxiety, says Hobson. "Plant-based milks, like oat milk, can be lacking in these nutrients unless enriched, which could go some way in explaining the research," he points out.

Hirsch points out, as a note of significance, this particular study demonstrates a link but does not conclusively prove causation. When selecting plant-based milks, choosing enriched varieties and maintaining a balanced diet that includes high levels of calcium, vitamin D, and healthier fats from alternative sources is necessary.

4. It can assist in reducing your risk of bowel cancer.

Research suggests that an increase in calcium intake by 17 per cent would be effective. It appears that people require an additional 300mg of calcium per day, which can be obtained from a large glass of milk.

The protective benefits of milk may be due to calcium binding to carcinogenic compounds in the gut, such as bile acids and free fatty acids, thereby reducing their potential to damage the colon lining, as Hobson explains.

Calcium also aids in promoting healthy cell division in the colon and reducing inflammation, which, he mentions, are key elements in preventing cancer.

"Milk also offers additional nutrients, such as protein, which promote overall gut well-being and mend damaged cells," Hobson explains.

According to Hobson, incorporating milk into one's diet can help prevent bowel cancer, however, it is equally important to maintain a diet rich in fibre, cut back on processed meat, decrease alcohol consumption, engage in regular exercise, and refrain from smoking to significantly lower the risk of cancer. "Milk can be a beneficial part of a balanced diet, but its positive effects are most effective when combined with these other preventive measures," he notes.

What are the healthiest types of cow's milk for purchasing?

"It's down to personal taste and health objectives whether to choose skimmed, semi-skimmed or whole milk," says Hobson. Some individuals opt for the richer texture of full-fat milk, whereas others prefer the lighter consistency of either semi-skimmed or skimmed options, he adds.

Whole milk, understandably, gives the highest calorie and fat content, with 132 calories and 7.4 grams of fat per 200ml. It is naturally higher in fat-soluble vitamins A, though lower-fat milks are often fortified to add these nutrients back in, notes Hobson.

Semi-skimmed milk is the number one choice in the UK, with a massive 80% of people opting for it, says Ian Givens, a food chain nutrition professor at the University of Reading. The semi-skimmed variety contains 100 calories and 3.6g of fat per serving.

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Skimmed milk is the option with the least calories (74) and fat content (0.6g). However, "very little" skimmed milk is actually purchased in Britain, according to Professor Givens.

Semi-skimmed and skimmed milk might be more suitable options if you're trying to regulate your weight or monitor your cholesterol levels, as Hobson suggests.

According to research, experts note that consuming full-fat dairy may actually increase levels of "good" high-density lipoprotein (HDL) cholesterol, thereby partly offsetting the higher saturated fat content.

What about milk that's been filtered and sold as a certain brand, or milk that's from organic farms and milled, and milk that's locally sourced and produced?

Filtered cow's milk, such as Cravendale, does not possess any considerable nutritional benefits over ordinary milk, Hobson claims, although it may remain fresh for a slightly longer period in the refrigerator - roughly seven days after opening, as opposed to the standard five days for normal milk.

Whether you choose to pay more for branded milk as opposed to a cheaper own-brand type will have no bearing on your health. “I believe this is really more of about provenance, taste or production methods,” Hobson says. “The differences in nutritional content are very minor unless, that is, the milk is fortified.”

Organic milk appears to be worth the extra expense, according to Hobson. "It frequently includes higher levels of omega-3 fatty acids and antioxidants such as vitamin E, due to cows being given pasture to graze or a natural feed based on grass, which is a critical element of organic farming methods," he explains.

While Prof Givens agrees that this might be true, he points out that organic milk does not contain enough extra nutrients compared to standard milk to have any significant impact on overall health. "The difference this makes to a person's overall diet is relatively tiny and unlikely to offer any health benefits," he says.

As a means of supporting your local farm, buying direct from the farmer may be a good option, but the nutritional value of the milk is unlikely to be significantly different, "unless the milk is organic or grass-fed", one expert notes.

Directly to the public, meaning that it goes straight from the cow to the bottle and hasn't been heat-treated to eliminate any harmful bacteria, Dr Givens states.

This milk may pose a contamination risk, carrying bacteria that can lead to food poisoning. Certain groups requiring extra care, including elderly individuals, pregnant women and young people, are advised against consuming it.

What are some of the healthiest alternatives to cow's milk?

1. Soya

According to Hobson, soya is the healthiest type of dairy-free milk. "It's closest to cow's milk in terms of protein and is sometimes enriched with calcium and vitamins, so it's worth looking for brands without any additives, such as Plenish."

Each glass of soya milk contains 66 calories - that's 34 fewer than semi-skimmed milk - with a mere sixth of the fat content (0.6g) and almost identical levels of protein (6.6g, a little less than 7g in cow's milk).

According to Dr Givens, the protein content of milk is particularly significant for children, who might not get enough of it if they consume plant-based milks. "The exception is soya products. So I would put them second after milk."

2. Oat

In comparison to soya milk and cow's milk, oat milk has a significantly lower protein content (2.2g per 200ml) and a greater number of calories (120 per glass), while having a slightly higher fibre content (1.2g).

It is commonly fortified with vitamins and minerals to match the levels of calcium and vitamin B12 that are typically found in cow's milk.

However, research reveals that added vitamins and minerals in plant milk are not absorbed by the body in the same manner as they would be through naturally-occurring sources.

3. Almond

"Hobson comments that almond milk is low in both calories and protein," it is noted. Each glass contains just 30 calories, a third of the amount in semi-skimmed milk, and just 2.2g of fat. However, it contains less than 1g of protein per serving.

“Pick brands that have been enriched with added nutrients to guarantee you're receiving all the essential nutrients you need,” he advises.

4. Coconut

Coconut milk has a low calorie count of 40 calories per cup, and it contains the least amount of fat compared to other milks, apart from skimmed milk.(Unchanged) However, it also has the lowest protein content at only 0.2g per serving, making it the least nutritious option, according to Hobson.

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