When it comes to milk, your choices include a wide spectrum of animal- and plant-based products. If you're trying to lose weight, raw goat's milk may not make the best choice due to its fat and calorie content, not to mention the dangers related to drinking raw milk vs. pasteurized. Before starting any weight-loss diet, talk to your doctor or dietitian to discuss a diet plan that works for you.
Raw Goat's Milk Nutrition
Like cow's milk, raw goat's milk is a good source of calcium, phosphorus and potassium, but it's higher in calories and fat than whole cow's milk. A 1-cup serving of goat's milk has 170 calories, 10 grams of fat, 6.5 grams of saturated fat, 11 grams of carbs and 9 grams of protein. Compare that to 150 calories, 8 grams of total fat, 4.5 grams of saturated fat, 12 grams of carbs and 8 grams of protein in the same serving of whole cow's milk.
Goat's Milk and Weight Loss
Protein and calcium have both been linked to weight loss, and while goat's milk is a better source of both nutrients, there's no evidence that adding the milk to your diet is going to help you lose weight faster than if you drink any other type of milk. The key to losing weight is making the right food choices that help you balance your overall calorie intake while being more active.
Healthy Uses for Goat's Milk
While goat's milk alone won't aid in your weight-loss process, you can still include it in your healthy diet plan. But you need to account for the extra calories you get in the goat's milk to balance your intake for weight loss. Like other types of milk, you can drink goat's milk by the glass, add it to your morning cereal or cup of coffee, use it to make cream soup or substitute it for cow's milk in recipes.
Concerns About Raw Milk
Goat's milk is a good source of health-promoting nutrients. Because raw goat's milk has not been pasteurized, however, it may harbor microorganisms that can make you very sick. Symptoms may include nausea, vomiting, abdominal pain or diarrhea, which may cause weight loss -- but not in the way you intended. People who are immune-compromised, pregnant women, children and the elderly should not drink raw goat's milk because of the potential for serious harm, warns the U.S. Food and Drug Administration.
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Goat's Milk, Whole Cow's Milk, Soy Milk
- Academy of Nutrition and Dietetics: Staying Away From Fad Diets
- European Food Information Council: What Makes Us Feel Full? The Satiating Power of Foods
- European Journal of Clinical Nutrition: Calcium and Vitamin D for Obesity: A Review of Randomized Controlled Trials
- U.S. Food and Drug Administration: The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk