milk or sugar

Which is the least evil? I am not willing to give up my lattes twice a week. Im just going to admit that right up front. Ive gone from Sugar filled crap and lattes daily, to a treat twice a week. this is the phase Im in before completely eliminating them. SO, that said. Am I better off using milk? or almond milk, which has alot of sugar? Im concerned about the mucous. But if they are equally bad, Im goin with the cow milk.