VIRGINIA BEACH, Va. (WVEC) -- You likely have milk in your refrigerator right now - maybe dairy, almond or even soy, but is one better than the other?

We’ve seen the trends and almond milk is a big one right now.

“Almond milk is great! It’s low in calories. You can get unsweetened almond milk for 30 calories, so if you’re trying to drop weight or lose weight, it can be a great additive,” said Jim White, a registered dietitian and certified personal trainer.

But there is a downside.

“There’s not enough protein. There’s only 1 to 2 grams. If you are going to do almond milk, you gotta make sure you’re getting protein-rich food throughout your day,” said White.

White says cow’s milk has more protein than the others.

“It also has a really good calcium, vitamin D source……and to get that, we just can’t get it from real food,” said White.

He also says a lot of people can’t drink milk because they are lactose intolerant, so in that case, almond milk or soy milk will be beneficial.

And soy milk is another great option.

“Soy has been known to decrease LDL cholesterol and increase HDL cholesterol, which is our good cholesterol. It doesn’t have as much calcium as the other milks,” said White.

So, is one better than the other? White says as long as we look at the total diet, I think that’s the most important. Whether you do regular cow’s milk, whether you do almond milk or whether you do soy milk, it’s what is the surrounding food groups around it.

When asked about the myths associated with dairy milk, White had this to say:

“There’s a lot of sensationalism out there that cows are being mistreated and all these things are being added and it’s just not true,” said White.

While we only mentioned soy, dairy and almond, there are other milks you can try.

“What I would recommend is try all the different types and make sure it fits your nutrition profile,” said White.

If you would like more information on nutrition and fitness, you can check out Jim White Fitness and Nutrition Studios.