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
Soy milk is the best vegan milk for health. It has the most resemblance to cow's milk when it comes to nutritional composition. But if you are allergic to soy or do not care for its taste, almond, coconut milk, hemp, and oats are excellent alternatives.
What is the healthiest non-dairy milk alternative? ›
The healthiest milk alternative is soy milk because it's nutritionally comparable to dairy milk, says registered dietitian Jamie Nadeau.
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.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
What is the closest alternative milk 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? ›
Depends. If you're aiming to lose weight or are diabetic, almond milk with its lower sugar and calorie content might be right for you. On the other side, oat milk is high in fiber and nutrients, which boosts heart health and immunity, and helps muscle grow.
What almond milk is the healthiest? ›
The Experts' Picks
- Califia Farms Organic Unsweetened Almond milk.
- Malk Organic Unsweetened Almond Milk.
- Three Trees Vanilla Bean Almond Milk.
- Orgain Organic Unsweetened Vanilla Almond Milk.
- Blue Diamond Almond Breeze Unsweetened Original.
Dairy Substitutes for Milk
- Cream or Half-and-Half. Cream is richer than milk, so to avoid heavier dough or batter use a ratio of about 60 percent cream to 40 percent water. ...
- Evaporated or Powdered Milk. ...
- Sour Cream or Plain Yogurt. ...
- Water (or Water and Butter) ...
- Nut Milk. ...
- Soy Milk. ...
- Oat Milk. ...
- Rice Milk.
Freshly made soy milk claims the throne as the ultimate protein powerhouse in the plant-based milk realm. Derived from nutrient-dense soybeans, it packs 7-8 grams of protein per 1 cup (240 ml). Notably, soy milk qualifies as a complete protein source, meeting all essential amino acid needs.
Is oat milk better than soy milk? ›
Which is better for you soy milk or oat milk? Soy milk tends to be more nutrient-dense than oat milk since it's higher in protein and often, though not always, lower in added sugars. Both are good sources of vitamins and minerals like calcium, vitamin D, and vitamin B12 when fortified with these nutrients.
“If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.
What milk is best for heart health? ›
Almond, cashew, and macadamia nut milks, for example, are higher in heart-healthy unsaturated fats, as are soy, hemp, and flax milks. Soy milk provides the same high amount of protein found in cow's milk, but Willett noted that protein deficiency is not a concern for most U.S. adults.
Which is the healthiest alternative milk? ›
The 7 Healthiest Milk Options
- Hemp milk. Hemp milk is made from ground, soaked hemp seeds, which do not contain the psychoactive component of the Cannabis sativa plant. ...
- Oat milk. ...
- Almond milk. ...
- Coconut milk. ...
- Cow's milk. ...
- A2 milk. ...
- Soy milk.
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.
What is a good substitute for milk in everyday life? ›
There are a number of alternative foods and drinks available in supermarkets to replace milk and dairy products, such as: soya milks, yoghurts and some cheeses. rice, oat, almond, hazelnut, coconut, quinoa and potato milks.
What is the least inflammatory non dairy 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.
Is coconut milk better than almond milk? ›
Lactose-Free Alternative
Almond milk, though also dairy-free, lacks the same level of creaminess and nutritional density as coconut milk. This divergence further solidifies coconut milk's position as the go-to choice for those seeking a satisfying and nutritious milk alternative.
What is a healthy alternative to whole milk? ›
Use of tree nut milk, including almond and cashew milks, have become increasingly popular. Rice and oat milk, as well as hemp milk, are also possible alternatives. Some of these alternatives are flavored, for example with chocolate and vanilla. Keep in mind that these often contain added sugar and calories.
Which is the healthiest oat milk? ›
Best Overall: Willa's Unsweetened Original Oat Milk
It's the highest protein option without any added protein because Willa's uses the whole oat grain—bran and germ included—which is also why you'll get an impressive 2 grams of fiber per cup.
