Which milk is healthiest?

Milk choices used to be basic: Whole, low-fat or skim.

Now milk goes way beyond cows. How do you choose which milk to drink, and what would a nutrition expert recommend?
 

Soy, cow, almond, coconut or oat? Which milk is right for you really depends on what you prefer and can tolerate.

“When choosing a milk, I recommend looking at nutrition content and your individual health needs,” said Dixie Flood, RD, a dietitian with Endeavor Health. “Cow's milk and soy are good sources of protein, while fortified plant milks provide calcium and vitamin D if you are dairy free. The best milk is the one that fits your specific requirements, preferences, and lifestyle.”

Cow’s milk

Cow’s milk is a popular choice, and low-fat versions are an important part of a healthy diet. It’s a good source of protein and is naturally rich in calcium, B vitamins and other nutrients. Milk is often fortified with vitamin D and A as well. People with a lactose intolerance can drink small amounts of cow’s milk, though they should follow their healthcare provider’s dietary advice.

One caveat: Avoid unpasteurized (or raw) cow’s milk. Pasteurized milk is treated with heat to kill harmful bacteria. Raw milk is not, and could be contaminated with germs such as Salmonella, E. coli, and Listeria that can cause serious illness.

Soy milk

Soy milk is nutritionally the closest plant-based milk to cow’s milk. It’s a good source of protein and may help lower cholesterol and blood pressure. Soy milk contains compounds known as phytoestrogens which are plant estrogens. While structurally similar to estrogen, they act much weaker in the body.

“Drinking 1-2 cups of soy milk daily is safe for most people. It may also support heart and bone health,” Flood said. “However, those with soy allergies should avoid it completely, and those with hormone sensitive conditions should discuss it with their doctor before including it in their diet.”

Oat milk

Oat milk is a sweeter alternative to cow’s milk, created by soaking whole oats in water, blending and straining out the solids. It’s creamy because it contains soluble fiber, which can help keep you feeling full longer and may help lower cholesterol.

Almond milk

Almond milk is also made by soaking almonds in water, blending and straining. Unsweetened almond milk is lower in calories and carbohydrates than cow’s milk. Though people with nut allergies should steer clear.

“Almond and oat milks often have added sugar in flavored versions, so unsweetened is a better option if a person is concerned with consuming added sugar or is managing diabetes,” Flood said.

Coconut milk

The milk squeezed from a coconut is sweet. When it’s canned, it’s often intended for cooking and is higher in fat. In cartons it’s blended with water to have a consistency closer to cow’s milk, though it is much lower in protein. Coconuts do offer some nutrients that help raise good cholesterol levels. Coconut milk has a creamier taste due to a higher saturated fat content than other plant milks. Those managing heart disease or high cholesterol may want to choose lower fat options more often.

Most plant-based milks are gluten free. Some brands add thickeners containing gluten. If you have celiac disease, it is important to check the label to determine if the product is in fact gluten free.