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A decade ago, you would have probably picked oat or soy milk if you wanted the healthiest milk alternative. Today, you have a sea of options, from hazelnut, flax, to even potato milk.
The demand for milk alternatives is rising. A recent market analysis estimates a CAGR of 8.8% from 2021 to 2031 for the global market size for plant-based milk. Many people are drawn to these alternatives, due to allergies and intolerances. (1)
Others shift to plant-based varieties for ethical or environmental reasons. They produce fewer greenhouse gasses and require less water usage and land requirements than traditional cow’s milk. But, which of these options can provide the largest quantities of nutrients?
Let’s dive right in.
A milk alternative is any substance that has a similar consistency and appearance as cow’s milk and you can use it the same way as milk. The healthiest milk alternative is often plant milk, which is a liquid made from plants. They are mass-produced and manufactured from water and plant extracts.
The plant-based milk varieties trend began in 1996 with the introduction of soymilk. But, it boomed acutely on a global level in early 2010. Based on reports, the plant-based milk market is estimated to go from US $20.1 billion to US$ 47.9 billion, from 2024 to 2034. (2)
However, many milk alternatives contain additives, such as flavoring, thickening, and emulsifying agents. Some of these ingredients help fortify its nutritional value, texture, and taste. You can use them in coffee, cereal, oatmeal, creams, cookie dough, mashed potatoes, and more.
There are countless milk alternatives and your choice will be mostly a matter of taste. For cereal, many prefer almond milk, as it’s light and refreshing. For coffee, oat milk can feel creamier. For desserts, coconut milk is often a practical choice. But, the healthiest milk alternative for some may be soy milk.
Most milk alternatives have very little protein, 1% or less. Research shows that soy drinks tend to provide a bit more protein and vitamins (like E, K1, B1, B6, and D2) and minerals (like iron, manganese, copper, and magnesium) than milk and other plant-based drinks. (3)
However, plant-based milk varieties aren’t often a perfect replacement for cow’s milk when it comes to protein intake and nutrient composition. Individual brands fortify their products differently, some with plant-based protein, as well as certain vitamins and minerals, which vary depending on the product. You can read labels carefully to find a product that gives you what you are looking for in a milk alternative.
Here is a quick review of some of the most notable choices on the market.
Soy milk often takes the #1 spot. It has minuscule amounts of saturated fat, but a lot of protein. In fact, it is quite similar to that of cow’s milk.
In 100 g of soy milk, you get 3.3 g of protein. In 100 g of cow’s milk with 1% fat, you get 3.4 g protein. It can help mitigate the potentially low protein intake of any vegetarian or vegan diet.
Soy milk might beneficially affect gut microbiota and systemic inflammation. Its prebiotic fiber could make it one of the best milk for gut health. (4)
Soy milk is cholesterol-free. Studies suggest that soy protein may promote a notable reduction in LDL cholesterol in adults. (5)
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Almonds are a valuable source of nutrients, including manganese, fiber, proteins, and vitamin E.
If your tummy sticks out and feels full, tight, and dilated, some consider almond milk the best milk to avoid bloating.
Fortified almond milk has almost as much calcium as cow’s milk. Calcium is tied to bone health, nerve, muscle, and heart function.
What many want to know, is almond milk better than cow’s milk for weight loss? Research suggests almond milk has the least amount of calories (6). A typical cup of unsweetened almond milk has around 40 calories.
Based on its low calorie content, we might consider the unsweetened version to be the healthiest milk alternative for weight loss. But, its impact can vary based on your overall diet, activity level, lifestyle habits, health history, stress levels, and sleeping patterns.
Oat milk is an average source of calcium. It has less magnesium, iron, and protein than unsweetened soy milk. But, it has a promising fatty acid and micronutrient content. It is also rich in phytochemicals and soluble fiber that may help curb cholesterol and glucose levels. (7)
Because of its creaminess, mild sweetness, and texture, it can make for a solid milk alternative for coffee. It has soluble fiber, healthy fats, and is low in calories.
You can also find commercial varieties fortified with extra minerals and vitamins, protein, or fiber (8)
The fat in coconut milk gives it a unique flavor. It’s a versatile ingredient you can use in both seasoned savory dishes and sweet delights.
Coconut milk contains phenolic compounds, which might protect the proteins, lipids, and DNA from oxidative damage. (10)
However, it is high in calories and saturated fat, so it should be used in moderation.
Rice milk can be a great choice for anyone with intestinal disorders, or intolerance to milk proteins or lactose. But, that doesn’t necessarily make it the healthiest milk alternative. (11)
Although you can find fortified products, this milk doesn’t naturally embody vitamin D or calcium as soy milk does. It has more calories than low-fat cow’s milk, but less than whole milk. It has a similar amount of fat to low-fat cow’s milk, but little to no saturated fat. It is also fairly high in carbs and low in protein compared to cow’s milk.
If you are allergic to soy or nuts, you can enjoy pea milk.
Most of the time, when you shift from traditional dairy to plant-based products, you consume less protein, choline, phosphorus, calcium, and vitamin B12. Pea milk could help with that. It can provide nearly 7 grams more protein than almond milk in a single serving. (12)
When you take a look at the pea milk nutrition, you can see that it often comes with several other nutrients. It can supply the body with potassium, calcium, and vitamin D if fortified. .
Hemp milk is brimming with healthy fats, iron, calcium, and more.
Some believe that this could be the healthiest milk alternative because manufacturers dip the hemp seeds in water and then grind them. These seeds come from the Cannabis sativa plant.
Studies show hemp seeds are exceptionally rich in healthy lipids. They are also remarkably nutritious with several minerals and good-quality protein. But, more research is necessary to study the milk itself. (13)
Nevertheless, due to the seeds’ arginine content, they could also help maintain a healthy cardiovascular system. .
Read more: Raw Milk Benefits: Will the Advantages Outweigh the Potential Risks?
There is no one milk alternative that is the healthiest milk for weight loss. Any type of milk you prefer can be included in a weight loss diet, but certain ones may have specific advantages. For example, unsweetened almond milk has the lowest calories of all the milk varieties from plants. You also nourish the system with high content of monounsaturated fatty acids.
Soy milk can also aid in weight management as it is higher in protein than many other options. In 22 trials of 870 obese or overweight patients, soy products in general helped bring down body fat percentage, BMI, body weight, and waist circumference. Soy products may have offered beneficial results mainly due to isoflavone, soy protein, and soy fiber. (14)
However, the milk alone is not enough to slim down. Weight management requires a well-rounded approach. The components you need to include are a balanced diet, managing portion sizes, creating a calorie deficit, stress control, and physical activity.
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When you look for milk with anti-inflammatory compounds, think about the added sugars, fats, and proteins. Unsweetened soy milk could be the healthiest milk alternative for adults as it can modulate the inflammatory response.
Some reports indicate that soy products may offer beneficial effects on coagulation, inflammatory markers, and oxidative stress. (15)
Unsweetened almond milk also comes with potent antioxidants, like vitamin E. It could help curb stress and inflammation in your body. A meta-analysis found that consuming almonds may reduce CRP and IL-6 levels. These are two primary indicators of inflammation. (16)
Oats also have anti-inflammatory properties, so oat milk might also be a good option for reducing inflammation.
Not everyone can tolerate traditional milk. Also, a lot of people opt for alternatives out of concerns for the environment or simply because they prefer the taste.
It is hard to pick the healthiest milk alternative. The market has a variety of products with differing nutritional profiles, and most are fortified with various vitamins and minerals. Choose the product based on your tolerance, preferences, and nutrient requirements.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!