When comparing plant-based milk options to traditional cow’s milk, it’s important to note that the former generally offers lower protein levels and fewer essential nutrients. However, they do come with the advantage of having fewer calories, making them appealing to those watching their caloric intake. In recent years, the dairy aisle has witnessed a remarkable surge in the variety of cow’s milk and its alternatives, catering to diverse consumer needs. While some individuals advocate that specific types of milk are superior in health benefits, it’s crucial to understand that there is no universally ideal milk for everyone. The most suitable option for you hinges on a combination of factors including personal dietary preferences and potential food intolerances.

Continue reading to discover more about the seven healthiest milk choices that you can incorporate into your diet.

1. Hemp Milk

Hemp milk is a nutritious beverage crafted from ground and soaked hemp seeds, which are abundant in protein and essential omega-3 and omega-6 fatty acids. This plant-based milk has gained popularity as a potential health booster, thanks to its impressive nutrient profile. A comprehensive review from 2018 highlighted that hemp milk might assist in lowering cholesterol levels and balancing thyroid hormones. Additionally, since it is naturally free from lactose, hemp milk serves as an excellent alternative to traditional cow’s milk and various other plant-based milk options, appealing to those with lactose intolerance.

In a standard serving of hemp milk, you can expect the following nutritional benefits:

  • Calories: 60
  • Protein: 3 grams (g)
  • Carbohydrates: 0 g
  • Fat: 5 g
  • Phosphorus: 25% of the Daily Value (DV)
  • Calcium: 20% of the DV
  • Magnesium: 15% of the DV
  • Iron: 10% of the DV

While hemp milk is nearly devoid of carbohydrates, be cautious as some brands incorporate sweeteners and added sugars. These not only elevate the carbohydrate content but are also linked to various chronic health issues, including obesity, heart disease, and hypertension, among others. It’s advisable to read the ingredient label carefully and opt for hemp milk that contains no added sugars. Ingredients like brown rice syrup, evaporated cane juice, or cane sugar may indicate the presence of added sugars.

2. Oat Milk

Oat milk is created by soaking whole oats, making it one of the most sought-after and rapidly expanding alternatives to cow's milk globally. It has gained immense popularity due to its creamy texture and unique flavor. A remarkable review from 2023 indicates that oat milk sales surged by 71% between 2017 and 2018, with a staggering increase of 700% in global annual sales from 2018 to 2019, highlighting its growing acceptance.

The nutritional content of oat milk can fluctuate based on the brand and whether the milk is fortified. For instance, a serving of Oatly oat milk contains the following nutritional values:

  • Calories: 120
  • Protein: 3 g
  • Carbohydrates: 16 g
  • Dietary Fiber: 2 g
  • Fat: 5 g
  • Vitamin B12: 50% of the Daily Value (DV)
  • Riboflavin: 45% of the DV
  • Calcium: 25% of the DV
  • Phosphorus: 20% of the DV

Oat milk is naturally sweetened by the oats and is rich in carbohydrates. Moreover, it contains soluble fiber, which enhances its creaminess. This soluble fiber absorbs water in your intestines and transforms into a gel-like substance during digestion, effectively slowing down the digestion process and promoting satiety. Additionally, it can help in maintaining stable blood sugar levels and lowering cholesterol. Furthermore, oat milk is known to contain a compound called Avns, which might possess properties that assist in combating inflammation, oxidative stress, and allergic reactions, making it a beneficial addition to your diet.

3. Almond Milk (Badam Doodh)

Almond milk is a delightful plant-based beverage created by soaking almonds in water, followed by blending and straining the mixture to remove the solid remnants. This creamy alternative to dairy milk offers a delicious option for those who are lactose intolerant or prefer to avoid animal products, although individuals with tree nut allergies should steer clear of it.

Typically, a standard serving (100g) of unsweetened almond milk contains:

  • Calories: 40
  • Protein: 1.3 g
  • Carbohydrates: 2.5 g
  • Fat: 3.5 g

With its low-calorie profile and significantly reduced carbohydrate content compared to traditional cow's milk, unsweetened almond milk is a favorable choice for individuals following a low-carb diet. However, it is important to note that it is relatively low in protein and other essential nutrients. To enhance nutritional value, many brands fortify their almond milk with calcium, plus vitamins A and D, though the quantities can vary significantly among different manufacturers. Additionally, some varieties may include additives such as carrageenan, which serves as a thickening agent and helps prevent separation.

Emerging animal studies indicate that carrageenan could potentially trigger intestinal inflammation and adversely affect the gut microbiome. Nonetheless, further research involving human subjects is essential to fully comprehend the implications of carrageenan consumption.

4. Coconut Milk

Coconut milk is derived from the creamy white flesh of the coconut (nariyal). It boasts a delightful flavor and serves as an excellent non-dairy milk alternative that is suitable for individuals with tree nut allergies.

A standard serving of unsweetened coconut milk contains the following nutritional values:

  • Calories: 46
  • Protein: 0 g
  • Carbohydrates: 1 g
  • Fats: 4 g

Typically, coconut milk sold in cartons is diluted with water to achieve a consistency comparable to that of cow's milk. While it has even lower protein content than almond milk, many brands enhance their products by fortifying them with essential nutrients such as vitamins B12, D, and A, alongside various minerals.

Conversely, canned coconut milk is primarily designed for culinary uses. It generally contains higher fat content, lacks fortification, and offers a significantly richer coconut flavor. Although coconut milk is higher in fat compared to other plant-based milks, the medium-chain triglycerides (MCTs) found in coconuts are associated with several heart health advantages, including increased levels of HDL (good) cholesterol.

5. Cow’s Milk

Cow’s milk, widely recognized as the most popular type of dairy milk, serves as an excellent source of high-quality protein. This nutritious beverage is naturally abundant in calcium, various B vitamins, and essential minerals. Additionally, it is frequently enhanced with vitamins A and D, making it a highly nutritious choice for both children and adults alike.

A standard 100g serving of whole milk (3.7% fat) offers the following nutritional profile:

  • Calories: 156
  • Protein: 8 g
  • Carbohydrates: 11 g
  • Fat: 9 g
  • Calcium: 29% of the Daily Value (DV)
  • Riboflavin: 30% of the DV
  • Phosphorus: 32% of the DV
  • Vitamin B12: 36% of the DV
  • Selenium: 9% of the DV
  • Potassium: 8% of the DV

Moreover, cow’s milk is available in various reduced-fat options, including semi-skimmed, 1%, and skimmed varieties. Research indicates that cow’s milk may be the optimal source of protein, healthy fats, and micronutrients among milk alternatives. However, it is essential to note that the protein present in cow’s milk is one of the leading causes of food allergies. While many children tend to outgrow this allergy, some individuals may experience a lifelong sensitivity, necessitating the avoidance of this beverage and any foods that contain it. Furthermore, approximately 65% of the global population faces challenges with digesting lactose, the sugar found in cow’s milk, a condition referred to as lactose intolerance.

6. A2 Milk

About 30% of the protein found in cow’s milk originates from casein. In many countries, including the United States, the majority of dairy cows produce milk that comprises mainly two types of casein: A1 beta-casein and A2 beta-casein. Upon digestion, A1 beta-casein generates a peptide known as beta-casomorphin-7 (BCM-7), which has been associated with digestive issues resembling those of lactose intolerance in certain individuals. These symptoms include gas, bloating, constipation, and diarrhea. In contrast, certain dairy cows produce milk that exclusively contains A2 beta-casein, which does not lead to the formation of the BCM-7 peptide.

A 2023 review highlighted that four studies indicated A2 milk may be more easily digestible compared to regular cow’s milk that contains A1. However, the authors emphasize that further research is necessary to fully comprehend the impact of A1 and A2 casein proteins on digestive health in humans.

Besides its casein composition, A2 milk is largely similar to conventional cow’s milk. It is not advisable for individuals with a milk allergy or severe intolerance, but it could be beneficial for those who experience mild digestive discomfort after consuming regular cow’s milk.

7. Soy Milk

When it comes to nutrition, soy milk is often regarded as the closest alternative to cow’s milk. This similarity arises from the fact that soybeans offer an excellent source of complete protein, and many varieties of soy milk are fortified to closely mimic the nutritional profile of cow’s milk. For those who choose to avoid dairy products yet still seek a milk-like beverage rich in protein, soy milk stands out as an exceptional choice.

A serving of unsweetened soy milk (100g) typically contains:

  • Calories: 40
  • Protein: 4 g
  • Carbohydrates: 1.5 g
  • Fat: 1.8 g
  • Vitamin B12: 15% of the Daily Value (DV)
  • Calcium: 8% of the DV
  • Riboflavin: 5% of the DV
  • Vitamin D: 6% of the DV
  • Phosphorus: 9% of the DV

The cultivation of soy has sparked debate, particularly because a significant proportion of soybeans produced in various countries, including Australia and Canada, are genetically modified to withstand glyphosate herbicide. However, numerous studies indicate that incorporating soy milk into your diet may offer multiple health advantages, including the potential to enhance cholesterol and blood pressure levels. Moreover, although there have been concerns regarding the link between soy consumption and breast cancer due to its estrogen-like properties, emerging research points to the possibility that soy products might actually lower cancer risk.

For conscientious consumers, many brands offer organic soy milk made from non-GMO soybeans, ensuring the absence of conventional pesticides and herbicides, which is particularly appealing for those in countries like India and Japan where organic products are highly valued.

The Bottom Line

All types of milk and their alternatives provide an array of health benefits, including reducing cholesterol levels, enhancing antioxidant consumption, and offering protection from certain allergies and intolerances. Each variety of milk, whether it be dairy or plant-based, serves as a valuable component of your overall nutrition.

However, it’s crucial to remember that milk is just one element of your dietary intake. Regardless of your choice—be it cow's milk, soy milk, almond milk , or oat milk —it’s essential to complement it with a well-rounded diet rich in nutrient-dense whole foods. Always take a moment to scrutinize labels for ingredients such as added sugars or undesirable additives that could compromise your health. While plant-based milks generally contain lower amounts of protein and other essential nutrients compared to cow's milk, it may be wise to consult with a pediatrician to determine the suitability of plant-based milk for young children.