Which is Best: Cows’ Milk, Soy Milk, Almond Milk, Or…?



“What’s the Best Kind of Milk to Drink?”

I hear this question often, and I know there are a lot of choices out there as far as milk and milk alternatives go, so I thought I would share what my good friend, fitness and nutrition expert, Mike Geary says about this topic. Mike, as you may know co-authored, The Fat Burning Kitchen and is also the author of the best selling ebookThe Truth About Abs”, so I trust his opinion.

Here’s what Mike has to say about milk:

If you have already read The Fat Burning Kitchen, you may already know that drinking regular, conventional pasteurized milk is not the healthiest choice.

We're talking about regular milk (no matter whether it's skim, 2%, or whole) that you get at the grocery store — which is almost ALL from factory farms where the cows are kept in horrendous conditions, poor health, and fed an unnatural diet that makes them sick.

Even if you find milk that is "organic" at your grocery store, it still has the problem that the homogenization process renders the fat molecules unhealthy within your body, and pasteurization that destroys the beneficial enzymes that help the proper digestion of milk proteins and lactose. Pasteurization also radically alters the milk protein molecule, causing allergic reactions in some who may be sensitive to dairy.

Raw, whole milk from grass-fed cows raised in a healthy manner, fed the correct foods, and treated right, is the ONLY healthy source dairy milk. 

And despite the propaganda against it, raw milk is NOT dangerous… not when it comes from a clean grass-fed farm operation certified to produce raw milk with healthy cows.

I'm living proof of that fact… I've been drinking hundreds and hundreds of gallons of raw whole milk for about 8 years now, and never once have gotten sick from it.  Nor have any of the families and friends I know who have been drinking it for years.  Certainly, if raw milk was "dangerous", we'd all be dead by now or at least have been sick multiple times by now.  But the answer to that is, no-not even once!

But for many people, drinking raw milk may not be an option, because they simply can't find a farm in their area that supplies raw milk.  You can search for raw milk near you by going to www.realmilk.com to see if any farms deliver in your area.

For those with dairy allergies or lactose intolerance, raw milk is tolerated much better, but some may still be allergic or lactose intolerant to dairy.

What are the alternatives?

How about soymilk?

Soymilk was the big thing a few years ago, but it's really not the healthy choice it once seemed. It's really just junk! Read this about soy and you may be shocked.

What about Rice Milk?

No!  Way too much sugar and total carbs and almost ZERO protein. It’s not too different from sugar water. If you want to shoot your blood sugar through the roof, rice milk will do the job, and will pack on the blubber just as fast.

What about almond milk?

Actually, I don't have a problem with almond milk as long as it's not heavily sweetened with added sugars or artificial sweeteners.  I've seen almond milk brands that have unsweetened versions and only has 1 gram of sugar per 8oz, just like the coconut milk.  These unsweetened almond milks are actually pretty tasty… I think a bit better tasting than the coconut milk drinks in my opinion.

The only problem with almond milk is that it is very low in protein similar to the coconut milk drink. 

Here's one of the best options I've found…

It's a new "Coconut Milk Beverage" that I've seen recently in the grocery stores here in the US. It seems to differ from the "coconut milk" that you see in cans simply that it's diluted down with water more than canned coconut milk, which usually has more of a thick coconut cream consistency. 

Side note:  try the thick creamy canned coconut milk (organic of course) in your coffee for a healthy creamer alternative… delicious!

As you may already know, coconut fat is one of the healthiest fats you can consume… Yes, it's saturated fat, but research has proven that it is a very healthy form of saturated fat, and is made up of mostly medium chain triglycerides (MCTs), which are burned quickly as energy–not stored—and lauric acid, which supports a strong immune system.

If you want more info about why saturated fat is actually healthy, here are 2 articles to check out:

Why saturated fat is not so bad after all

The truth about saturated fat (written by a PhD in Nutritional Biochemistry)

Back to the healthy milk alternatives…

The flavored "coconut milk beverages" do have some added sugar, but still only have 9 grams of carbs per 8 oz, which is less sugar than a glass of cows’ milk.

There is also an unsweetened version, which only has 1 gram of carbs.

The only problem is that this "coconut milk beverage" only has 1 gram of protein too.  This is one place where this milk is lacking, nutritionally.

So here's the solution… get a good quality vanilla whey protein, preferably grass-fed whey protein (sweetened with stevia instead of typical artificial sweeteners) and mix 3-4 scoops of whey protein into an entire half gallon carton of "coconut milk beverage"… possibly in a blender and then transfer to a new pitcher or container of some sort.

Now you have a milk alternative that's high in healthy fats (fat burning MCTs in this case) and also quality protein, with only 1 gram of sugar per 8 oz serving!

I still won't give up my raw whole cows milk for this (since I do have access to a good raw milk farm)… but this coconut milk mixture would be one of the only options that I would actually drink if I couldn't get my good raw milk.

And one of the newest alternative milk beverages out there now, is hemp milk. So is hemp milk ok? Hemp milk contains healthy fats omega 3 and 6, is low carb and comes sweetened or unsweetened.

Adding the whey protein to hemp milk or almond milk would make a great mixture too and make it more balanced as a good healthy milk alternative as well.


If you liked Mike’s information, click below to see more great nutrition and fat burning information from him:

 5 Foods That Fight Abdominal Fat


Till next time,

Stay healthy lean and energetic 🙂



Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.