HealthThe Best Healthy Milk For Weight Loss - Which milk should I...

The Best Healthy Milk For Weight Loss – Which milk should I choose for weight loss 2024

There are many different types of milk on the market today, but which is best for weight loss? The traditional milk that many people are used to is high in calories, fat, sugar and cholesterol. Let’s find out!

Furthermore a considerable number of people experience dairy allergies. Are unable to digest lactose leading to concerns about consuming dairy products due to possible digestive issues and health risks. The use of both dairy and soy milk is disregarded because of their impact, on hormonal balance.

Plant-based milks offer a wide range of weight loss benefits, although their nutritional profile can vary from brand to brand. The question arises: Is milk beneficial for weight loss at all, and if so, when is the optimal time to consume it? Let’s explore these questions and look at seven nutritious alternatives to plant-based milk that can help you on your weight loss journey.

The most healthiest milk for weight loss

  • Oat milk
  • Macadamia milk
  • Almond milk
  • Pea milk
  • Cashew milk
  • Coconut milk
  • Hemp milk

Why drink milk in general?

A lot of folks love having a glass of milk for its soothing flavor that pairs nicely with different dishes and beverages. Milk is known for being rich in nutrients like calcium and vitamin D crucial for keeping our bones healthy and maintaining overall well being. Whether you enjoy it chilled on its own. Mixed into your coffee, cereal or baked treats milks adaptability and nutritional benefits make it a favorite beverage, across all age groups.

Is regular milk unhealthy?

For many people, plain milk can be a nutritious part of a balanced diet, providing essential nutrients such as calcium, protein and vitamin D. However, its healthiness depends on individual factors. Some people may be lactose intolerant or have milk allergies, making regular milk unsuitable for them.

There have been discussions about the hormones and antibiotics utilized in dairy farming practices. Opting for plant based dairy substitutes can help alleviate these concerns. It’s important to consume all foods in moderation as excessive intake can potentially cause health issues. Ultimately the question of whether regular milk’s beneficial, for health is determined by individual dietary choices, tolerances and ethical beliefs.

The best milk options for weight loss

Best milk for weight loss image

Plant-based milk options are rich in calcium and lower in fat and calories than full-fat dairy milk, making them a valuable addition to both weight management and maintaining strong bones.

It’s important to note that the milks in this list are the ‘unsweetened’ variety, and their labels should clearly state this. While some options may not be suitable for those with nut allergies, there are others presented here that may meet your needs for a nutritious milk alternative.

Oat milk

Many individuals who appreciate the texture of milk but opt for plant based options find oat milk to be a tasty and healthy alternative. It is commonly enriched with nutrients like calcium vitamin D and B12 to offer an additional nutritional boost. Despite having calories compared to various non dairy milks oat milk remains a lower calorie option, than traditional dairy milk.

Most importantly, oat milk contains soluble fibre, which can help promote satiety, regulate the digestive system, nourish beneficial gut bacteria and protect against heart disease. Research suggests that a diet high in fibre may help with weight loss.

Macadamia milk

Macadamia milk is a plant based milk substitute. It is rich in calcium offering than 450 milligrams in a single cup while only containing 50 calories. Surprisingly this milk is sugar free. Has just one gram of carbs making it a great option, for individuals aiming to shed extra pounds.

Macadamia nuts themselves are low in fat and offer a number of health benefits, including reducing cholesterol levels and risk factors associated with cardiovascular disease. They are also a source of omega-7 fatty acids, a beneficial fat that animal studies suggest may reduce the risk of weight gain and help control blood sugar levels.

Almond milk

Almond milk is commonly seen as a choice among those looking to shed some pounds thanks to its low fat content. Each serving contains 2.6 grams of fat, mostly the good kind that helps with managing weight. Unsweetened almond milk is especially light on fat. Has just one gram of carbs per serving making it a lower calorie option compared to other types of milk providing just 30 calories, per cup.

Almond milk is also a source of fibre and protein. While it can be made at home, most commercial brands fortify it with essential nutrients such as calcium, iron, and vitamins D and B12, further boosting its nutritional value.

Pea milk

Pea milk is produced using field peas and pea protein. It boasts the protein content among plant based substitutes mentioned here offering nearly 8 grams per cup which is equivalent, to 16% of the daily recommended protein intake.

Protein-rich diets have been associated with helping people achieve weight loss goals and promoting longer-lasting satiety. In addition to its protein benefits, pea milk contains just one gram of carbohydrate and is particularly rich in iron, vitamin D and calcium. This makes it an attractive plant-based choice, especially for those with nut allergies.

Cashew milk

Cashew milk is created by soaking cashew nuts. Provides a mix of advantageous traits, such as good fats, iron, potassium and magnesium that support overall health. In this compilation of milk substitutes cashew milk emerges as an option for weight management mainly because it contains fewer calories, than other alternatives.

The exact nutritional content may vary from brand to brand, but typically an 8-ounce cup of cashew milk contains about 25 calories, a significant contrast to the high calorie content of over 100 calories found in each cup of regular cow’s milk. Cashew milk is also a low-fat option, with just two grams of fat per cup.

Coconut milk

Coconut milk stands out as a plant based option. A single cup of coconut milk contains 45 calories. Just under one gram of carbs. Although it does have, around five grams of fat some of this fat is the monounsaturated type, which is easier for the body to process and can trigger thermogenesis aiding in calorie burning.

A notable benefit of coconut milk is the presence of medium-chain triglycerides, known as MCTs, which offer a wide range of health benefits, including weight loss. MCTs have the potential to increase energy levels for exercise and reduce food cravings, making coconut milk a valuable choice for those with weight management goals.

Hemp milk

Hemp milk, crafted from hemp seeds boasts an earthy and nutty taste. A standard serving provides 80 calories and seven grams of fats. It’s worth mentioning that the fats present in hemp milk predominantly consist of polyunsaturated fats along, with vital amino acids and other nutrients. These nutrients could potentially enhance weight loss and muscle building when contrasted with fats.

In addition, hemp milk provides nearly five grams of protein per cup and only one gram of carbohydrate, making it an attractive choice for people on low-carb diets. In addition to its potential for weight loss, this milk is an excellent option for those struggling with inflammation, as it contains omega-3 fatty acids. In addition, the presence of arginine, a heart-healthy amino acid, in hemp milk may help lower blood pressure.

What other foods besides milk contain probiotics?

Probiotics are bacteria that help maintain a healthy gut and can be present in various foods other than just milk. Yogurt is widely recognized as an option providing a tasty and smooth method to incorporate probiotics into your diet. Additionally fermented foods such as sauerkraut, kimchi, kefir and miso are also abundant, in these microorganisms that support gut health.

Pickles made by lacto-fermentation and certain cheeses such as Gouda and Cheddar also contain probiotics. For those looking for non-dairy options, kombucha, a fermented tea, and some plant-based yoghurts made with live cultures can also be excellent choices for promoting a balanced and healthy gut microbiome.

Best time to drink milk for weight loss

If you’re looking to enhance your weight loss progress by having some milk consider drinking it before meals. Just, like how having water before meals can aid in achieving weight loss targets sipping on a glass of milk before a meal can make you feel full and lessen the urge to eat portions of food.

You can also opt for dairy alternatives in the morning to stave off early hunger pangs and give your stomach something easy to digest. Alternatively, consider a bedtime snack with a glass of milk to satisfy your appetite with a low-calorie, nutrient-rich option. Whatever the time of day, incorporating the right types of milk into your daily routine can be beneficial for weight management.

Where can I find good recipes with milk?

Fantastic dairy recipes are readily available. Whether in cookbooks or on the internet there is a plethora of inspiring recipes ranging from rich soups to delectable desserts. Additionally you can browse recipe websites and food blogs for guides and creative meals incorporating milk. Popular social media channels, like Instagram and Pinterest are brimming with food enthusiasts showcasing their cooking creations and unique dishes featuring milk.

Don’t overlook cooking forums and community groups where you can exchange ideas and discover new milk-inspired delights. Whether it’s a comforting mac ‘n’ cheese or a delicious milkshake, there’s a world of milk-centric culinary delights waiting for you to explore.

Is milk good for weight loss?

Different kinds of milk including the ones mentioned earlier provide health advantages that make them suitable for including in a diet aimed at losing weight. Nonetheless it’s crucial to be aware that specific types of milk could contain cane sugar or other sweetening agents along, with possibly elevated levels of saturated fat, which might lead to gaining weight instead of losing it.

The nutritional profile of each type of milk varies, underlining the importance of reading the ingredients label to get a clear understanding of what you are consuming. Let’s explore ten reasons why dairy alternatives may be beneficial for weight loss.

  • Many non dairy options contain added vitamin D and studies indicate that having levels of vitamin D and calcium can greatly enhance the reduction of body fat and the ability to lose stubborn belly fat in comparison to individuals, with low calcium and vitamin D intake.
  • Replacing long-chain triglycerides (LCTs), such as those found in regular cow’s milk, with medium-chain triglycerides (MCTs) may help you achieve your weight loss goals.
  • If you’re on a ketogenic diet for weight loss, MCTs promote ketosis, which can increase fat burning.
  • Coconut milk contains an amount of medium chain triglycerides (MCTs) naturally which could make it one of the top plant based milk options, for aiding in weight loss.
  • Consuming MCTs can make you feel full and reduce food cravings, possibly due to their role in triggering the release of satiety hormones such as leptin.
  • Fiber, as found in oat milk, can help control food intake by creating a sense of satiety, nourishing beneficial gut bacteria, and promoting weight loss.
  • Numerous dairy companies enhance their products with vitamin B12, a nutrient for maintaining good health and potentially aiding in weight management. Studies indicate a connection, between vitamin B12 levels and higher body weight or obesity.
  • Milk alternatives such as hemp and almond milk are low in carbohydrates, making them ideal for low-carb diets. Studies suggest that low-carbohydrate diets are more effective for weight loss than low-fat diets.
  • Plant-based milk is rich in calcium, and getting enough calcium can improve metabolism and potentially reduce obesity.
  • Studies also indicate that MCTs could enhance the well being of the gut microbiome and act as an intervention, against obesity.

Frequently asked questions

What is the role of milk in a weight loss diet?

Milk can be a valuable part of a weight loss diet by providing essential nutrients while helping to control calorie and carbohydrate intake. Some milk options may even provide benefits for effective weight management.

Do some dairy brands fortify their products with weight-loss-friendly nutrients?

Many dairy companies enhance their products by including nutrients like calcium and vitamin D which support strong bones. These enrichments could be a supplement, to a diet focused on losing weight.

Is there a specific type of milk that’s best for weight loss?

Plant-based milk alternatives such as almond, hemp and oat milk are often considered excellent choices for weight loss. They tend to be lower in calories and carbohydrates, while helping to keep you feeling full.

Are there any types of milk to avoid for weight loss?

To achieve weight loss individuals should steer clear of dairy selections with sugars and saturated fats. Moreover those, with intolerance ought to refrain from dairy items since they may disrupt digestion and impede advancements toward achieving a healthier weight.

Should I consult a nutritionist before choosing milk for weight loss?

Seeking the advice of a nutritionist or health professional may be beneficial in tailoring your milk choices and overall dietary plan to meet your specific weight loss goals and nutritional needs.


Depending on what you like to eat opting for plant based milks, like hemp milk could be an option if you’re looking to shed some pounds. While these non dairy alternatives may not actively help in burning fat they typically have calories and carbs and they also offer filling nutrients that can keep you satisfied. Some companies even add calcium and vitamin D to their plant based milks to promote strong bones.

Drinking milk before a meal can help reduce your overall calorie intake. It’s a good idea to avoid milks that contain added sugars and saturated fats, which can interfere with your weight loss efforts and possibly lead to weight gain. If you’re lactose intolerant, it’s best to avoid dairy products such as whole and low-fat milk, as digestive problems can interfere with healthy weight loss.


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Registered Nutritionist-Dietitian & Exercise Nutrition Coach at Catholic Medical Center Brooklyn Queens

Cecilia Lam has a Bachelor of Science in Nutrition and Dietetics and is a certified nutritionist-dietitian and exercise nutrition coach. She holds a Precision Nutrition coaching certification and an International Fitness Certification from the International Sports Sciences Association. With ten years of experience in the health and fitness industry, complemented by four years in clinical settings, Cecilia has successfully partnered with a diverse range of clients and organizations worldwide.

Health Coach

Ashley Martinez is a writer specializing in thought leadership articles on healthcare, pharmaceuticals, and medical devices. Her work has been published in numerous healthcare magazines that reflect her expertise. With a keen eye for the latest trends and developments in the medical field, Ashley brings a depth of knowledge and insight that informs and inspires her readers. Her commitment to excellence and passion for making a difference in the lives of others shines through in every piece she writes, making her a valuable contributor to the healthcare discourse.


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