The No. 1 Healthiest Milk to Drink, According to Nutrition Experts

If you’ve spent any time shopping for milk at your local supermarket, you've likely noticed that the choices, including dairy and plant-based alternatives, are through the roof. With such an abundance, how do you decide which milk is the healthiest of them all?  As it turns out, the number one option is hardly newfangled or revolutionary. According to nutrition experts, pasteurized cow's milk takes the crown. Here's why it rules.

Why Pasteurized Cow's Milk Is the Healthiest

The grocery shelves and fridges may be bulging with oat, almond, cashew, flaxseed, coconut, hemp, and pea protein milks; nevertheless, cow's milk remains a staple item for American households. "For adults who prefer and tolerate dairy milk, pasteurized dairy milk is the best choice for them," says Amy Reed, MS, RD. Milk is one of the most naturally nutrient-rich beverages available to us, says Amy Davis, RDN. "One 8-ounce glass has 8 grams of high-quality protein, plus 13 essential vitamins and minerals, including calcium, potassium, phosphorus, and Vitamin D."

Improves Bone Health

Research shows that diet has a huge impact on all facets of health, including bone health. "Calcium, vitamin D, and phosphorus are all found in dairy milk, which work together to help build and maintain strong bones and teeth," says Monica Amburn, MS, RDN, LDN. In addition to bolstering bone density and structure, milk promotes healthy aging, helping to prevent bone loss and the risk of osteoporosis and osteopenia.

An important but often overlooked nutrient naturally present in dairy milk is iodine, Amburn says. "Iodine is a mineral that is important for thyroid health, metabolism, and proper bone and fetal brain development during pregnancy and infancy," she explains. Just one 8-ounce cup of dairy milk provides 60 percent of the Daily Value (DV) of iodine, she adds, noting that most plant-based milks lack this nutrient unless they're fortified.

Repairs Muscle Tissue

Protein has become an obsession for many Americans, and pasteurized cow's milk meets the moment. The protein in milk supports lean body mass by helping build and repair muscle tissue, Amburn says. It's a complete, high-quality protein source with all nine essential amino acids needed for muscle protein synthesis, Davis adds. "Moreover, milk contains specific casein and whey proteins, which are especially helpful for muscle recovery and growth post-exercise," she says.

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Supports Weight Management

"Beyond bone health, the calcium in milk may also play a role in weight management, as calcium in milk has been linked to fat breakdown and reduced fat absorption in the body," Amburn says.

Casein and whey proteins work with milk's carbohydrates and fats to provide feelings of fullness, while bioactive peptides can regulate appetite hormones. And the fat content in whole milk (yes, whole milk!) may be especially helpful in supporting satiety. "While more research is needed, data show that whole milk intake (1 to 1.4 cups daily) is associated with lower body weight and lower BMI among American adults," Amburn says.

Supports Heart Health

The potassium, calcium, and magnesium in milk also boost heart health. "Milk contains potassium, a mineral that helps regulate blood pressure by balancing sodium levels in the body," Amburn says. Magnesium transports potassium into heart cells, while calcium supports blood level contraction. Recent studies also indicate that whole milk may not negatively impact cardiovascular health, as previously thought.

Comparing Whole Milk and Lower-Fat Options

Comparing whole milk to lower-fat milks, Reed says that the fat and calories vary, but other nutrients don't. "The amount of protein, calcium, potassium, vitamin D, and other nutrients is the same in whole milk, 2 percent, and fat-free milk," she says.

Choosing the milk that's best for you comes down to taste and texture preferences, Davis adds. "The discrepancy from skim to whole milk is only about 70 calories and 8 grams of fat, which isn't a huge amount. Ultimately, whichever milk you choose can fit into a healthy eating pattern," she says.

How Much to Milk to Drink Each Day

The USDA's Dietary Guidelines for Americans recommends that adults consume three servings of dairy daily. The typical serving size of milk is one cup (8 ounces). Other dairy sources can include cheese, yogurt, and kefir.

Best Ways to Enjoy Milk

There are countless ways to consume cow's milk. "Milk is such a versatile staple for drinking and cooking!" Davis says. Here's how she makes the most of it:

• Use it as a base for smoothies with berries, spinach, chia seeds, and almond butter for a filling but easy breakfast.
• Replace cream with milk in soups like broccoli cheese soup or chowders.
• Turn it into a homemade Greek yogurt or ricotta cheese.
• Sip it alone, or pour it over a high-fiber cereal.

Dairy Allergies

For vegans or those with dairy allergies, Reed suggests using a plant-based milk with nutrients similar to dairy milk. "Calcium-fortified soy milk has a nutrient composition that is closest to dairy milk, which is why it is typically recommended or chosen as the first alternative," she says. Amburn adds that soy milk contains protein that is comparable in quality to animal-based protein. "The protein in soy milk provides all nine essential acids, with 7 to 8 grams of protein per 8-ounce serving."