Nowadays, grocery stores have a lot more than just skim, 1%, 2%, and whole milk in the refrigerator. You will find soymilk, almond milk, oat milk, coconut milk, rice milk, cashew milk, the list goes on!

Are these “milks” just a diet gimmick? Or do they have a place in the fridge to support overall wellness?

Well, it depends on the type of milk, and it depends on your individual needs. 

Different plant-based milks offer different nutrient profiles. There are very few that have the same or similar balance of protein, fat, and vitamins that dairy milk offers. 

• Soymilk and Ripple pea-protein milk are the most similar to dairy milk. 
• Almond, rice, and cashew milk tend to be low calorie and low protein.
• Coconut milk is typically high in fat.
• Oat milk is typically high in carbohydrate

Plant-based milks are excellent options for people who are lactose intolerant or otherwise sensitive to dairy. Most plant-based milks have vitamins and minerals including calcium and vitamin B-12 added, and we recommend choosing these fortified options over non-fortified options if dairy is excluded from the diet. Other reasons someone may choose plant-based milk are for sustainability or animal welfare. 

Are plant-based milks healthier than dairy milk?

Unless you are sensitive to dairy, plant-based milks are not healthier than dairy milk. Dairy milk is an excellent source of nutrition, including protein, calcium, potassium, choline, and vitamins A, D, and B-12.  Research consistently confirms that people who consume the recommended amount of dairy daily are healthier. Also, plant-based milks often have thickeners to try to replicate the mouthfeel of dairy milk that cause gas and bloating in some people. 

Plant-based milks are often more expensive and use problematic marketing.

With the cost of groceries on the rise, it is important to know that you don’t need to spend double or even triple the cost of dairy milk on fancy plant-based milk to be healthy. It is also important to discern that sexy packaging and trendy slogans such as “Wow, wow, no cow!” (Oatly oat milk), do not mean that it is nutritionally superior.

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