Milk no #1 - Cow's milk
What it's good for: "It's the most bio-available [easily taken up by the body] form of calcium, so your body will absorb it very well," says Lucinda Dobson from Nutrition Australia. "Three 250ml serves of cow's milk will provide our daily calcium requirements."
Watch out: Can cause allergies, not suitable for vegans and the lactose intolerant, and full-fat milk is high in saturated fat (if concerned about fat content, substitute with skim milk).
Use it:
- On natural muesli
- In smoothies
- In baking recipes
Milk #2 -Soy milk
What it's good for: Soy milk is low-GI; contains phytoestrogens (which may help prevent chronic disease), protein and a reasonable amount of calcium.
Watch out: The calcium isn't as easily absorbed as the type in cow's milk. "Even if soy milk is fortified and has the same amount of calcium as cow's milk, the bioavailability is reduced, so you'd absorb less calcium than you would from cow's milk. You just need to drink more soy milk/soy-related products to get enough calcium," says Dobson.
Use it:
- As a milk substitute in smoothies and on cereal
- As a free-standing drink with a piece of rye toast as a low-GI afternoon snack
- Warmed up and mixed with a hint of honey on a grey day as a substitute for hot chocolate or coffee
Milk #3 - Rice milk
What/who it's good for: those with lactose intolerance and allergies. Also contains a lot of carbohydrates (good for pre-exercise energy).
Watch out: "It's low in protein and very high in carbohydrates. It has a high-GI rating of 79 (in comparison, soy milk is 40 and cow's milk is 30), so if you were diabetic, you wouldn't want to be having too much rice milk," says Dobson. "It's also naturally low in calcium, so look for calcium-enriched brands."
Use it:
- Rice puddings
- Cereal
- Porridge
- Smoothies
Milk #4 -Almond milk
What it's good for: Creamy taste and a source of essential fatty acids and protein. Beneficial for people with constipation, Crohn's disease, irritable bowel syndrome, ulcerative colitis and gastroenteritis.
Watch out: Doesn't contain much calcium and isn't suitable for people with nut allergies.
Use it:
- Hot drinks
- baking, smoothies
- Healthy cakes
- On cereal
Milk #5 - Coconut milk
What it's good for: Low in cholesterol and sodium, and a source of magnesium and protein
Watch out: High in sugars and saturated fat.
Use it:
- In Thai curries (preferably select the low-fat variety)
- Pumpkin soup (a swirl on top)
- Tropical smoothies – tip: dilute with water to reduce the fat content
Be your own milk man
Banana milk
Blend a ripe banana with 1 cup of very cold water and ½ tsp vanilla until smooth. Use immediately. Add nutmeg and cinnamon for a spicy drink, or use in a banana cake as a cow's milk substitute.
Almond milk
Rinse 1 cup of almonds then soak in 3 cups of water in the fridge overnight. Blend the almonds with the water until smooth. Strain the mixture through a strainer and press the milk out of the remaining oats with a spoon. The milk should last 3-5 days in the fridge.
References available on request