Ten years ago, the non-dairy options at your local coffee shop were likely soy or almond milk. Today, non-dairy drinkers have their pick of the litter, including the ever-popular oat milk and other options like pea, hemp, cashew and even banana milk.
The market is growing – a food and drink analyst told The New York Times that plant-based milk will likely make up 30% of total milk sales by the end of 2026.
Many gravitate toward non-dairy milk because of an allergy or intolerance, but some prefer it because of its lesser environmental impact. Compared to dairy milk, non-dairy milk production uses less land and water and yields lower greenhouse gas emissions.
What is the healthiest milk alternative?
The healthiest milk alternative is soy milk because it’s nutritionally comparable to dairy milk, says registered dietitian Jamie Nadeau.
Dairy milk is an important source of protein, calcium, vitamin D and other nutrients. It contains 8 grams of protein per cup while soy milk contains just over 6 grams per cup. The numbers may differ based on brand, but generally, oat milk has just 3 grams per cup, almond milk has a little more than 1 gram and coconut milk has even less.
Fortified soy milk contains similar amounts of calcium and vitamin D as cow's milk and therefore counts toward your daily dairy intake, the U.S. Department of Agriculture says. It's also generally a low carbohydrate option compared to other non-dairy milks, as long as it doesn’t have a lot of added sugar, Nadeau says. Coconut milk is another low-carb option.
“Something like oat milk or rice milk would be a little bit higher naturally in carbohydrates just because of what it’s made from,” Nadeau says.
But if you don't like the taste of soy, how do you choose another option that’s both tasty and nutritious?
If you’re just adding a little bit to your coffee, Nadeau says it’s okay to prioritize preference. But if it's your main source of calcium, compare labels and find a fortified option. Every brand is different – some contain minimal ingredients while others have added sugar and flavorings.
“Almond milk, rice milk, coconut milk, cashew milk, they are all super, super similar. Even oat milk is pretty similar as far as what you’re getting nutritionally,” Nadeau says. “You have to look at which ones have the most sugar added.”
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Is soy milk good for you?
Yes – soy is a complete protein source, meaning it contains all nine of the essential amino acids that our bodies can’t make on their own. It’s also rich in B vitamins, fiber, potassium and magnesium and has a “modest, yet clinically relevant” cholesterol-lowering effect.
Does soy milk have estrogen?
Soy contains isoflavones, a type of plant estrogen that functions similarly to human estrogen but with weaker effects. The internet is fraught with claims that these phytoestrogens cause breasts to grow or increase the risk of breast cancer.
This is false, USA TODAY’s Fact Check team found. In theory, too much phytoestrogen could stunt breast size, not grow it. And while consuming too much isoflavone could increase the risk of hyperestrogenism, experts told USA TODAY that will likely never happen from the consumption of soy milk or almond milk.
The American Cancer Society says there is no evidence of soy causing harm, especially with breast cancer risk. One study even suggests that eating soy foods may lower breast cancer risk among Asian women.
Discover more health tips for your daily diet:
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FAQs
The healthiest milk alternative is soy milk because it's nutritionally comparable to dairy milk, says registered dietitian Jamie Nadeau. Dairy milk is an important source of protein, calcium, vitamin D and other nutrients. It contains 8 grams of protein per cup while soy milk contains just over 6 grams per cup.
What is the healthiest non-dairy milk alternative? ›
Soy Milk. Soy milk is the OG of non-dairy milk and is made by soaking soybeans (which have been hulled and ground) in water. Soybeans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than cow's milk. Soy milk has a subtly sweet, creamy, and mild flavor.
Which is the best milk alternative? ›
What is the best alternative to milk?
- Soy Milk. Soy milk has been the most popular non-dairy substitute for decades because its nutrition profile closely resembles that of cow's milk. ...
- Almond Milk. Almond milk is a great dairy alternative when you are looking to cut calories. ...
- Rice Milk. ...
- Coconut Milk. ...
- Hemp Milk. ...
- Cashew Milk.
Healthiest milk to drink
Ultimately, cow's milk is the healthiest to drink if you can tolerate it. It has the most nutritional value. Cow's milk has many health benefits, such as helping to improve muscle mass and bone health. For regular milk drinkers, three cups per day is the standard.
Which milk alternative is closest to real milk? ›
Soy milk is most comparable to cow's milk from a protein standpoint. Soy milk is fortified with calcium and vitamin D. While other plant-based milks may contain added calcium and vitamin D, soy milk is most likely to be fortified with these nutrients.
Is oat milk or almond milk better for you? ›
For instance, almond milk is slightly higher in fat and calcium, whereas oat milk contains more carbohydrates and iron. Keep in mind that many brands are fortified, so these brands may contain a higher amount of certain nutrients, including calcium, vitamin B12, and vitamin D ( 4 ).
What is the most unhealthy milk alternative? ›
The Unhealthiest Store-Bought Milk Alternatives
- Blue Diamond Almond Breeze Vanilla Almond Milk. ...
- Chobani Oatmilk Barista Edition. ...
- Pacific Foods Barista Series Almond Original. ...
- So Delicious Dairy Free Organic Original Coconutmilk. ...
- Great Value Chocolate Almondmilk. ...
- Elmhurst 1925 Unsweetened Hazelnut Milk.
“As a registered dietitian, I recommend Blue Diamond Almond Breeze Unsweetened Original,” Clark-Hibbs said. “This product has no added sugars and is a significant source of calcium and vitamin D, which are essential nutrients for bone health and are often low for individuals who do not consume animal dairy.”
What is a good substitute for milk in everyday life? ›
Dairy alternatives
Some people also choose not to have dairy products for other reasons – for example, because they follow a vegan diet. There are a number of alternative foods and drinks available in supermarkets, such as: soya, rice, oat, almond, hazelnut, coconut, quinoa and potato drinks (sometimes called milks)
What is the healthiest milk alternative for coffee? ›
Best Milk Alternatives for Coffee
- Oat Milk. Oat milk has become one of the most popular dairy-free milks to use in coffee drinks. ...
- Coconut Milk. Prized for its thick, creamy texture, coconut milk is quickly becoming a favorite dairy alternative for coffee drinkers. ...
- Soy Milk. ...
- Rice Milk. ...
- Cashew Milk. ...
- Pea Milk. ...
- Almond Milk.
Soy milk is a great plant-based alternative that closely matches cow's milk in protein content, making it the best milk for 60 years old. It also provides essential fatty acids, vitamins, and minerals, and is often fortified with calcium and vitamins D and B12.
Which milk is healthiest for weight loss? ›
Which milk is best for weight loss? According to an National Institutes of Health study, unsweetened almond milk has the fewest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids that are considered helpful in weight loss and weight management.
Which substitute milk is healthiest? ›
The healthiest milk alternative is soy milk because it's nutritionally comparable to dairy milk, says registered dietitian Jamie Nadeau. Dairy milk is an important source of protein, calcium, vitamin D and other nutrients. It contains 8 grams of protein per cup while soy milk contains just over 6 grams per cup.
What milk is best for gut health? ›
We will discuss the gut health benefits, nutritional facts, and considerations for five alternative milks so that you can discern the best option for you.
- 5 Dietitian-Approved Milk Options for Gut Health. ...
- Lactose-Free Milk. ...
- Goat's Milk. ...
- Almond Milk. ...
- Coconut Milk. ...
- Hemp Milk.
Coconut Milk is a great option for those who suffer from acne. It is anti-inflammatory, contains healthy fats, is gut friendly and has magnesium and potassium. Almond Milk, if unsweetened, is also a good alternative because it contains antioxidants, is anti-inflammatory and made up of healthy fats.
What's the healthiest nut milk? ›
For overall nutrition profile, however, almond milk and cashew milk top our list. In an extremely low-calorie package, one cup of each contains approximately 25 to 50 percent of your day's calcium and 25 percent of your daily vitamin D.
What's better, oat milk or soy milk? ›
Nutritionally, oat milk has a bit of an edge over some other plant-based milks, thanks to its higher fibre and decent protein content. It might not be a protein champion like soy milk, but it certainly holds its own. And that fibre is good news for your gut health. In the kitchen, oat milk really shines.
