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From skim-plus to ultra-pasteurized, the dairy aisle is stocked with a wide variety of options. And we're just talking about cow milk. When you add milk alternatives like soy, almond and goat milks to the mix, your selection nearly doubles.

So what is the best milk to drink? Here's how the competitors stack up.

1) Skim Milk
(80 calories, 0g fat per 8 ounces)
Good choice if: You want to lose weight
Skim milk is jam-packed with several vital nutrients including calcium, vitamin A, phosphorus, vitamin D, vitamin B12 and the antioxidant selenium. According to a recent study in the American Journal of Clinical Nutrition, people felt fuller and ate fewer calories after drinking skim milk than after drinking a fruit drink. Researchers say the proteins in skim milk can reduce hunger. Plus, fat-free milk has 40 fewer calories per cup than 2 percent milk and none of the saturated fat.

2) Lactose Free Fat-Free Milk
(90 calories, 0g fat per 8 ounces)
Good choice if: You're lactose intolerant
Thirty million Americans are lactose intolerant, meaning they can't properly digest lactose, a natural sugar in milk and milk products. Lactose free milk is cow milk with added lactase, an enzyme that breaks down lactose, so it's easier to digest. Lactose-free milk has the same nutritional value as regular milk, but it's usually more expensive. Most lactose-intolerant people will tell you it's worth the higher price.

RELATED: 10 Gluten-Free Party Foods

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