A key component of a healthy balanced diet, milk and dairy provides bone-strengthening calcium, along with a plethora of other nutrients as well as vitamin B12 and Vitamin A.

These days, the range of milk on offer can be overwhelming and finding the right milk for you can straight up be utterly confusing.

If you can drink cow’s milk, you’re better off with it as your number one choice of milk. If however you’re a non-dairy kinda person, you need to ensure that you are still getting the calcium and other nutrients that your body needs that dairy alternatives may be lacking.

To break through the clutter, we take a look at the benefits of all the different milk varieties available at Leaf.

Cows Milk: Cow’s milk is very nutritious so if you don’t need to avoid it as you’re better off with it as your number one choice for milk. A nutrition powerhouse, it is not only packed with nutrients but it’s also associated with a range of health benefits too. Luckily for those who are lactose intolerant there are lactose-free cow’s milk now available.

Soy Milk: The most common alternative milk, soy milk is made from soybeans or soy protein isolate. Soy milk is the next best option for those avoiding dairy, because it has a similar protein content to cow’s milk. When it comes to choosing soy milk be sure to consider the basics, like reduced fat and calcium fortified, and you’re off to a good start.

Almond Milk: An extract of protein-rich almonds, almond milk is a slightly beige in colour with a nutty taste and creamy texture and can be enjoyed as it is, added to coffee, tea, hot chocolate, smoothies, non-dairy ice-cream and savoury dishes. Almonds are rich in nutrients such as protein, fibre, vitamin E, magnesium, selenium, manganese, zinc, potassium, iron, phosphorus, tryophan and calcium. It does however not contain as much protein or calcium as cow’s milk so you must source elsewhere.

Rice Milk: Rice milk is a grain milk made from rice, most commonly brown rice, brown rice syrup and brown rice starch. Like soy and almond milk, rice milk is safe for those who suffer from lactose intolerance, and it is also popular with vegetarians and vegans. It is also low in fat, which makes it a good substitute for baking. Rice milk doesn’t contain as much calcium or protein as cow’s milk so those who use rice milk as a milk substitute must plan to include more protein in their diet.

Coconut Milk: Coconut milk has become very popular and is made by grating the coconut flesh and soaking in hot water. Coconut milk is a high-calorie food wutg 93% of its calories coming from fat, including saturated “good” fats known as medium-chain-tryglycerides (MCT’s). The milk is also a great source of several vitamins and minerals. In addition some experts believe that coconut milk contains unique proteins that may provide health benefits, however more research is needed on this.

Camel Milk: While the consumption of camel milk is relatively new in Australia, it has been used for centuries by Bedouins and nomads. Today camel milk is seeing a growth in popularity among the health-conscious as a dairy alternative with added benefits. While similar in colour and texture, camel milk has a slight saltiness to it but can be used in the same way as cows milk. A notable difference between the two is that camel milk contains less fat and lactose than cow’s milk. Camel milk is a great dairy alternative made with no additives or preservatives. The Camel Milk Co milk is not homogenised and is naturally low in fat and lactose, high in protein and contains lactoferrin, that is great for gut health.  With NO additives or preservatives Camel Milk Co milk is ethically and sustainability produced. Camel Milk Co camels are kept with their babies to graze the green pastures.

Goat Milk: Goat milk is as versatile as cows milk in just about every area and is an excellent alternative to cow milk, with fairly similar nutritional benefits. In terms of flavour, many say the taste of goat milk is slightly sweet than that of cow milk and the colour is whiter than cows milk as goats convert the carotene in their diet to vitamin A more efficiently than cows do. The smaller fat globules in goat milk result in a smaller and softer curd, enabling enzymes to break it down more rapidly, it also has higher levels of short and medium chain fatty acids, rendering a faster and easier digestion process. Goat milk also contains less lactose than cow milk which may make it a better option for those with milk lactose sensitivities.

Whatever milk is right for you, we have you covered, with a wide range of dairy and dairy alternatives available both online and in store. Still confused? Pop in store and talk to our friendly staff today.