The world of milk alternatives is expanding rapidly, and it's time to explore the options beyond the traditional dairy aisle. With a plethora of choices like soy, oat, almond, and rice milk, the question arises: how do we navigate this diverse landscape to make the healthiest choices for our unique needs?
Unveiling the Truth About Alternative Milks
Dana Ellis Hunnes, a senior clinical dietitian at UCLA Health, has witnessed the rise of non-dairy options, often outnumbering dairy products on grocery shelves. Her personal journey with alternative milks, from the brief coconut milk phase to her current oat milk preference, adds a relatable twist to the discussion.
The key, according to Hunnes, lies in individual needs and preferences. Whether it's boosting protein intake or increasing calcium levels, the right choice varies from person to person. Flavor and texture also play crucial roles in this decision-making process.
While dairy milk remains the top choice in the US and UK, alternative milks are here to stay. So, how do we make an informed decision?
Choosing Your Alternative Milk: A Personal Journey
Abigail Johnson, an assistant professor at the University of Minnesota School of Public Health, emphasizes the personal nature of the 'healthy or not' question. She suggests considering our nutrient needs and choosing a milk that complements our diet accordingly.
Johnson's 2025 study, which analyzed 219 plant-based milk alternatives, revealed that these options generally have lower protein and saturated fatty acid content compared to dairy milk. However, many alternative milks are fortified with calcium, vitamin D, and sometimes vitamins A and B12 to bridge this nutritional gap.
Dr. Joan Sabate, a professor at Loma Linda University, adds that adults typically get these nutrients from other dietary sources, making it less crucial to match dairy milk's nutrient profile exactly.
When selecting an alternative milk, checking the label is essential. The nutrient content varies across brands and types, as Johnson's study highlights. For instance, soy milk brands can differ significantly in protein content.
Hunnes recommends opting for unsweetened varieties to minimize sugar intake. For those seeking more protein with minimal sugar, she suggests unsweetened pea protein or soy milk.
The Role of Seed Oils in Alternative Milks
Many alternative milks lack fat, leading manufacturers to add seed oils for a smoother taste and consistency. These oils can also act as emulsifiers, preventing ingredient separation.
While claims like those of Robert F. Kennedy Jr., who suggests Americans are 'unknowingly poisoned' by seed oils, have gained traction, experts like Hunnes and Johnson offer a different perspective.
Hunnes explains that while some seed oils can be pro-inflammatory in very high amounts, the quantity in alternative milks is generally not a cause for concern, especially considering the typical daily consumption range of half to a full cup.
Johnson adds that plant-derived oils may even mitigate cardiovascular disease risk factors. She cautions against inaccurate perceptions of risk, noting that the purported adverse effects of seed oils are often associated with the unhealthy foods they are used in, rather than the oils themselves.
Pros and Cons of Each Alternative Milk
Soy Milk: Johnson's study found that soy-based products are the most nutritionally similar to dairy milk. This similarity extends to the US dietary guidelines, which include soy milk in the dairy section.
Soy also contains beneficial, naturally occurring chemical compounds, such as isoflavones, which support heart, kidney, and liver health. Despite concerns about feminizing effects on men, numerous studies have debunked this myth, including a review of 38 clinical studies.
Oat Milk: Hunnes recommends oat milk for those seeking a creamy substitute. According to a 2022 UC Davis report, it's the second most popular alternative after almond milk, with growing demand. This popularity may stem from its sensory similarities to dairy milk and higher sugar content compared to other alternatives.
Oat milk also contains phytates, compounds with antioxidant properties that can prevent bone loss and kidney stone formation. Its anti-inflammatory properties make it a suitable dairy substitute for individuals with irritable bowel syndrome or inflammatory bowel disease.
However, phytates can impair the absorption of iron, zinc, and calcium. Still, consuming oat milk as part of a balanced diet should minimize any adverse effects.
Almond Milk: Hunnes suggests unsweetened almond milk for those seeking a low-calorie option or concerned about blood sugar. Its simple ingredient list also appeals to consumers prioritizing ingredient transparency.
However, 2023 research found that almond milk has less protein than cashew, hemp, pea, and soy milk. It has more protein than coconut and rice milk.
The production of almond milk involves more water use than other plant-based milks, although dairy production still consumes significantly more water.
Coconut Milk: Coconut milk's high saturated fat content gives it a mouthfeel similar to whole milk, as Johnson explains. The American Heart Association advises limiting saturated fats to less than 6% of total calories, so moderation is key.
More research is needed to understand coconut milk's health effects, but it contains antioxidative compounds that may protect against DNA oxidative damage, which is linked to aging-related diseases.
Rice Milk: Made from milled rice and water, rice milk is often fortified with calcium and vitamin D. It's very low in protein, containing only 0.9 grams per serving compared to 2.4 grams in oat milk and 1.7 grams in almond milk. Experts recommend combining it with other protein-rich foods.
Rice milk's appeal lies in its low saturated fat and cholesterol content, making it the least allergenic milk alternative. It's a popular choice among athletes and those with high energy needs due to its higher carbohydrate content.
However, all rice can potentially contain arsenic because rice plants absorb this element from the soil. While there are no dietary limits for arsenic in rice milk, some reports advise caution for children, who consume three times more food relative to their size than adults.
More research is needed to understand the health effects of consuming arsenic via rice milk, although exposure is likely low unless one is drinking large quantities of rice milk.
Blended Milk: Blended milks, a relatively new category, require further study. One 2024 paper suggests blended milks have a more similar mouthfeel to dairy milk than non-blended alternatives.
Some alternative milk products combine various plant protein sources and may be fortified with calcium, vitamin D, and other nutrients.
If a higher protein content is desired, Johnson recommends soy, pea, or blended products containing these ingredients. For example, pea milk may have 7 grams more protein per cup than almond milk and naturally contains vitamin A. Research suggests that blending different plant proteins can create a more nutritious product.
So, which alternative milk will you choose? The decision is a personal one, influenced by our unique needs, preferences, and dietary goals. Remember, the key is to enjoy a balanced diet and choose the milk that brings you the most satisfaction and nutritional benefits.
