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Milking the competition: What's best?

Half a century ago, most stores in the US were stocked with only one type of milk: cow's milk. Today, there are several varieties of milk available, ranging from the classical cow's milk to the increasingly popular soy milk. With several types of milk flooding the market, which type is right for you?Cow's milk's is great for athletes and growing individuals as protein levels average 10 grams per cup.

Cow's milk comes in varying levels of fat content, from whole milk to skim milk. This milk is high in A and B vitamins, calcium, and is fortified with vitamin D. All varieties except skim milk have high levels of cholesterol, and reduced fat and low fat varieties have less cholesterol than whole milk.

The American Academy of Pediatrics has long recommended that weaned babies be given whole milk until the age of two. However, in 2008, in response to the growing child obesity epidemic, they altered their recommendations to allow babies from families with a history of obesity, heart disease, or high cholesterol to be fed reduced fat milk between 12 months and 2 years. Generally, all adults should avoid whole milk.

Cow's milk has recently come under fire for sometimes containing a growth hormone given to cattle known as BST. Feeding and raising cattle is also catastrophic to the environment, in great part because bovines release shockingly high amounts of methane. Organic cow's milk comes from BST-free cattle that are given organic feed.

A more environmentally-friendly version of animal milk is goat's milk. Goat's consume less food and release less gas. Their nutritional content is similar to that of cow's milk. However, goat's milk contains enzymes that help the digestive and metabolic utilization of minerals such as iron, calcium, and magnesium. Goat's milk also has less lactose than cow's milk, a sugar that causes some people gastrointestinal discomfort.

Another version to traditional cow's milk is Sun Milk. Sun Milk is cow's milk minus the saturated fat. What is added is a little added sunflower oil. Sunflower oil is high in omega 3's, which can help reduce cholesterol levels in the body while granting the body a healthy fat not usually found in milk.

Soy milk is likely now the most commonly consumed milk after cow's milk. Soy milk isn't actually milk; it is made by grinding soy beans in filtered water, removing the insoluble fiber, and adding sweeteners and nutrients. Many brands of soy milk have the vitamins and minerals found in cow's milk plus other nutrients, such as vitamin B and isoflavones. Soy milk is low in fat (similar to that of reduced fat or low fat milk), cholesterol free, and high in the acclaimed soy protein (averaging 7 grams per serving). Soy milk is a great option for those looking to lose weight or control blood cholesterol levels.

Soy milk is available in original and vanilla flavors, the latter being very sweet.

Rice milk is yet another plant-based beverage on the market. Rice Dream, the most common brand of rice milk, has 2 to 3 grams of fat per serving, and many nutrients found in regular and fortified soy milk, such as vitamin B12 and calcium. However, with only 1 gram of protein a serving, rice milk serves as a poor milk substitute.

Almond milk is nutritionally similar to rice milk: fortified with nutrients yet containing only a gram of protein in a cup. There is a light almond flavor. Like rice milk, almond milk may not be best for children and the physically-active.

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