Image credits: Getty Images, Canva While all of us might have grown up sipping on dairy milk, confident about its health benefits, the rise in consumerism has crossed the border to dairy farming as well. Now, the dairy aisle in grocery stores is filled with more non-dairy milk options than dairy ones.Coconut, oat, soy, almond, rice and more, the flavours and health benefits are endless, depending on which one you are convinced of. How and which to choose? Well, let’s delve into it together.How to choose a plant-based milk?
According to a market analysis by Mordor Intelligence, 47 percent of Americans consume plant milk regularly. The reasons for switching from dairy to non-dairy milk can be numerous, such as pursuing a plant-based diet, being lactose intolerant or trying to reduce the carbon footprint.The deciding factor in your purchase of plant milk must be based on what you want it to add to your health. A 2025 study published in the Journal of the Academy of Nutrition and Dietetics, analysed the nutrient content of plant milks available in the US. The study examined 219 milk alternatives from 21 brands and found them to be low in protein and saturated fatty acids as compared to dairy milk. Nutrients are often added to these milks to help them compete with dairy milk, considering 70% of the products were fortified with calcium and Vitamin D.Checking the label is important when buying plant milks as different varieties can have different amounts of nutrient content and it is better to prefer the unsweetened varieties, suggested Dr Joan Sabate, a professor and executive director of the Center for Nutrition, Lifestyle and Disease Prevention at Loma Linda University to The Guardian.Soy, Oat, Almond or Rice: Which plant milk is better?
Every plant milk has some pros and cons and choosing which is better completely depends on your health needs and concerns. Here’s what you must know about every plant milk:Soy Milk
The above-mentioned 2025 study found soy-based milk alternatives to be similar to dairy milk in nutrition. Thus, Sabate, who is the lead author of the study, recommended this alternative for children. A 2022 research published in Applied Food Research, found soy milk to be rich in natural compounds that can support heart, kidney and liver health, making it a healthy option for those looking to improve overall health. Oat milk
For those who don’t like the watery taste of some other plant milks, oat milk is a creamy option. As per a 2022 UC Davis report, it is the second most popular alternative, after almond milk. This can be attributed to its textural similarities to dairy milk. A 2020 research published in Trends in Non-alcoholic Beverages, found oat milk to be a good substitute for people with irritable bowel syndrome or inflammatory bowel disease due to its anti-inflammatory properties.However, it is important to note that the report also found it to be higher in sugar than almond, soy, pea and coconut milks. A 2023 Springer study found oat milk to contain phytates. While the compounds have antioxidant properties, they can inhibit the absorption of iron, zinc and calcium, thus consuming the milk with a balanced diet is more helpful.Almond milk
Almond milk has more protein than coconut and rice milk and less protein than cashew, hemp, pea and soy milk, found the 2023 Springer study. It is a good option for people looking for fewer calories and concerned about their blood sugar as a 2024 Nutrients study highlighted that it’s packed with heart-healthy monounsaturated fats that help lower bad cholesterol while promoting good cholesterol.Coconut milk
Coconut milk increases the saturated fat content in the normal diet by 23g, according to a 2013 Journal of Nutrition and Metabolism study. The American Heart Association recommends limiting saturated fat consumption to less than 6% of your total calories. Therefore, while coconut milk might taste akin to dairy milk, moderation is healthy.More research is needed on the health benefits of coconut milk, but a 2020 International Journal of Food Science research found it to be rich in antioxidant compounds that prevent oxidative damage in the DNA.Rice milk
The UC Davis report mentioned above found a serving of rice milk to contain only 0.9g of protein, ranking it very low in the list of plant milks rich in the nutrient. It is the least allergenic plant milk, as per a 2020 research in Food Research International and has more carbohydrates, making it a top choice for people with higher energy needs.Since all rice potentially contains arsenic, and the milk is derived from milled rice and water, it is important to be cautious of the amount you intake, especially for children.For a person pursuing a health-conscious diet, each nutrient and its amount matter. Thus, one can choose any of the above plant milks depending on what is healthier and tastier for them to consume.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
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