Are Alternative Milks Healthier Than Dairy? The Surprising Truth You Need to Know
The dairy aisle is no longer just about cows. Soy, oat, almond, rice—the options are endless, and they’re not just for the lactose-intolerant. But here’s where it gets controversial: are these alternatives actually healthier than traditional dairy? Let’s dive in.
The Rise of Alternative Milks: A Personal Choice
Dana Ellis Hunnes, a senior clinical dietitian at UCLA Health, notes that her local grocery store often stocks more non-dairy options than dairy ones. From coconut milk’s creamy-yet-watery fail to oat milk’s perfect coffee companion, the choices are as diverse as the reasons people choose them. Whether it’s for a plant-based diet, reducing environmental impact, or managing lactose intolerance, alternative milks are here to stay. But which one is right for you?
Nutrient Needs: The Personalized Approach
Abigail Johnson, an assistant professor at the University of Minnesota School of Public Health, emphasizes that the ‘healthy’ choice is deeply personal. A 2025 study led by Johnson analyzed 219 plant-based milks and found they generally contain less protein and saturated fats than dairy. However, many are fortified with calcium, vitamin D, and even vitamins A and B12 to compete nutritionally. Dr. Joan Sabate of Loma Linda University adds that adults don’t necessarily need an exact nutrient match to dairy, unless they’re specifically concerned about calcium.
Label Literacy: The Key to Making the Right Choice
Not all alternative milks are created equal. Soy milk, for instance, can vary widely in protein content. Hunnes strongly recommends unsweetened varieties to minimize sugar intake. For protein seekers, unsweetened pea or soy milk might be the best bet. But here’s the kicker: alternative milks are typically just a small part of one’s diet, so they’re unlikely to make or break your health. Focus on what you enjoy most.
Seed Oils: The Controversial Additive
Many alternative milks include seed oils for texture and consistency, but claims that these oils are toxic have sparked debate. Experts like Hunnes argue that the amounts used are too small to cause harm, and research suggests plant-derived oils may even benefit heart health. Yet, figures like Robert F. Kennedy Jr. warn of ‘unknowingly poisoning’ consumers. So, are seed oils a health hazard or a harmless additive? The jury’s still out, but moderation seems key.
Breaking Down the Options: Pros and Cons
Soy Milk: Nutritionally closest to dairy, soy milk is rich in isoflavones, which may reduce breast cancer risk and hot flashes. Despite myths, studies show no feminizing effects on men—unless you’re drinking 1.2 liters daily for three years!
Oat Milk: Creamy and popular, oat milk contains phytates, which can prevent bone loss but may impair iron and calcium absorption. It’s a great option for those with irritable bowel syndrome due to its anti-inflammatory properties.
Almond Milk: Low in calories and sugar, almond milk appeals to minimalists. However, it’s lower in protein than soy or pea milk and requires more water to produce.
Coconut Milk: High in saturated fats, coconut milk should be consumed in moderation. It contains antioxidative compounds but needs more research to fully understand its health impacts.
Rice Milk: Low in protein and potentially containing arsenic, rice milk is best paired with protein-rich foods. It’s hypoallergenic and high in carbs, making it a favorite among athletes.
Blended Milks: The New Frontier
Blended milks, combining various plant proteins, are gaining traction for their dairy-like texture and enhanced nutrition. Pea milk, for example, packs 7 grams more protein per cup than almond milk.
The Bottom Line: It’s All About You
Alternative milks offer a world of choice, but there’s no one-size-fits-all answer. Whether you’re team soy, oat, or almond, the best milk is the one that meets your nutritional needs and tastes great. And this is the part most people miss: health isn’t just about nutrients—it’s about enjoying what you eat.
Thought-Provoking Question: Are We Overthinking Alternative Milks?
With so much focus on fortification and additives, are we losing sight of the simplicity of food? Share your thoughts in the comments—do you think alternative milks are a health revolution or just another trend?
