Soy, oat, almond and rice: How healthy are alternative milks? | Well actually
TThe dairy aisle may need a new name, given the variety of products on offer. Dana Ellis Honess, a clinical nutritionist at UCLA Health, says her local grocery store often stocks more nondairy milk options than dairy options. I tried several options, including a short stage with coconut milk (“it was very creamy and very watery at the same time”). She now enjoys oat milk, which adds just the right amount of creaminess to her coffee.
The best choice depends on individual needs and preferences, Hoeneß says. One person may want to add more protein to their diet, while another may want to increase their calcium intake. Flavor and mouthfeel are also important considerations.
While dairy milk remains the most popular choice in… US And the UK, alternatives are here to stay. Here’s what experts say about how to choose the right option for your lifestyle.
How do you choose alternative milk?
Adults who use formula milk do so for various reasons, including following a plant-based diet, reducing carbon emissions or managing lactose intolerance.
“The question of ‘What’s healthy or not?’ “It’s a personal matter,” says Abigail Johnson, associate professor and associate director of the Nutrition Coordinating Center at the University of Minnesota School of Public Health. “You need to think about the nutrients you need and think about which milk can best add them to your diet.”
Johnson is the lead author of the 2025 plan He studies Which evaluated the nutritional content of plant-based milks available in the United States. The study, which examined 219 plant-based milk alternatives from 21 brands, found that these alternatives were generally lower in protein and saturated fatty acids than dairy milk. Nutrients are often added to help formula milk compete with dairy milk; 70% of the products are fortified with calcium, vitamin D, etc research Alternative milks are sometimes shown to be fortified with vitamins A and B12.
Adults probably don’t need to choose an alternative milk that exactly matches the nutrients in dairy milk, because they get those nutrients from other parts of their diet — unless they’re particularly concerned about their calcium intake, explains Dr. Joan Sabat, professor and executive director of the Center for Nutrition, Lifestyle and Disease Prevention at Loma Linda University.
Checking the label is important when deciding which product is right for you. The study found that the nutritional content of alternative milks varies. For example, brands of soy milk can contain different amounts of protein. “You can’t just pick a plant-based milk off the shelf and assume it’s going to meet your calcium needs,” Johnson says.
Hunnes “strongly recommends that people try to choose unsweetened varieties” to reduce their sugar intake.
“If someone is trying to get more protein, but with as little sugar as possible, I might suggest they drink unsweetened pea protein milk or unsweetened soy milk,” she says.
For most people, alternative milks will only make up a small portion of their overall diet, Hoeneß says. With that in mind, this milk “won’t affect or spoil anyone’s health,” Hoeneß says. “People should focus on the genre they like the most.”
Does alternative milk contain seed oils?
Since many alternative milks lack fat, manufacturers may add seed oil to give the liquids a smooth taste and texture. Seed oils can also be used as emulsifiers to prevent separation of components.
Experts say Research does not support claims that seed oils are toxic or cause chronic disease. But claims like Maha Sawria Robert F. Kennedy Jr., who said that Americans were “inadvertently being poisoned” by these products, prompted some consumers to avoid them.
Some seed oils can be inflammatory if consumed in very large amounts, Hoeneß explains, but the amount of seed oil in some alternative milks is not enough to warrant concern, as people are more likely to consume a full half cup to a full cup daily.
“Unless people are drinking a half-gallon of this dairy-free milk a day, it’s not something I would be concerned about,” Hoeness says.
Research also suggests that plant-derived oils may mitigate cardiovascular disease risk factors, Johnson says. “There’s not necessarily anything wrong with wanting to avoid seed oils and emulsions, but some of the perceived risks may not be accurate,” she says.
Studies generally show that these oils are associated with lower mortality rates than butter, experts say Notice The purported harmful effects of seed oils have been confused with the unhealthy foods in which they are sometimes used.
What are the pros and cons of each alternative milk?
Soy milk: Johnson’s study found that products containing soy were more nutritionally similar to dairy milk. This is why Sabatti recommends soy milk over other alternatives for children. It is also very similar to dairy milk because it is the only substitute Included In the dairy section of the US Dietary Guidelines for Americans.
Soybeans also contain many naturally occurring benefits Chemical compounds“These can support heart, kidney, and liver health. These include isoflavones, which are structurally similar to estrogen. This similarity may be why soy milk is associated with less Risk of breast cancer and Reduced hot flashes (Although the evidence is mixed.)
This similarity has led to the false assumption that drinking soy milk can have feminizing effects on men, though He studies after He studies Turns out that’s not true. For example, review Of 38 clinical studies, no harmful effects of soy were found in men. In one too Rare caseThis is where a man’s breasts grow after drinking soy milk. He used to consume 1.2 liters per day for three years.
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Oat milk: Hoeneß says oat milk can be a good option for those who want a really creamy alternative. According to UC Davis 2022 a reportIt is the most popular alternative after almond milk, and the demand for it is increasing. This may be due to the similarity of the sensory characteristics of oat milk to dairy milk; Oat milk also often It contains more sugar From almond, soy, pea and coconut milk.
It also contains PhytateCompounds with antioxidant properties can help prevent bone loss and kidney stone formation. some research It has been suggested that oat milk may be a suitable dairy alternative for individuals with irritable bowel syndrome or inflammatory bowel disease due to its anti-inflammatory properties. Oat milk has it too More fibre Of many alternative milks, with the exception of rice milk.
Phytate can weakens Absorption of iron, zinc and calcium. However, consuming oat milk with a balanced, nutrient-rich diet should reduce any harmful effects.
Almond milk: Those looking for something low in calories or concerned about their blood sugar may want to try unsweetened almond milk, Hoeneß says. It may also appeal to consumers who prioritize foods with fewer ingredients; there High interest In simpler ingredient lists, so consumers can better understand a product’s health effects.
It was said: 2023 research I found that almond milk contains less protein than cashew, hemp, pea, and soy milk. It contains more protein than coconut milk and rice milk.
Producing almond milk also involves more Water use Compared to other plant-based milks – although dairy production still uses a lot more water.
Coconut milk: Coconut milk contains high levels of saturated fat and is therefore often marketed as having a similar texture to whole milk, Johnson explains.
Most importantly, the American Heart Association It is recommended Limit saturated fat to less than 6% of total calories, experts say recommend moderation.
More research on coconut milk is needed to understand its health effects. But there is some evidence that it contains antioxidants Vehicles It protects against oxidative damage to DNA, which is linked to age-related diseases.
Rice milk: Rice milk is made from ground rice and water, and it is Often fortified With calcium and vitamin D. Because it is very low in protein – one service It may contain 0.9 grams of protein, compared to 2.4 grams in oat milk and 1.7 grams in almond milk – and experts recommend combining it with other protein-rich foods.
Rice milk may appeal to some because it is low in saturated fat and cholesterol Least sensitive Of milk substitutes. It is sometimes the choice of athletes and others with high energy needs because it contains… More carbohydrates.
All rice can Possibly Contains arsenic Because rice plants absorb the element from the soil. There are no dietary limits for arsenic in rice milk, but some report… I advise caution About children eating. Because young children eat three times more food than adults for their size, they are likely to ingest higher amounts of inorganic arsenic from their diet. For example, the Food and Drug Administration recommend Rice cereal for children contains no more than 100 parts per billion of inorganic arsenic.
There is a need for More research To learn about the health effects of consuming arsenic through rice milk, although exposure to arsenic is likely very low unless you drink a lot of rice milk. the people Consume An estimated 5 to 25 micrograms of arsenic daily as part of their diet.
Blended milkBlended dairy products are relatively new and need more study. One 2024 paper It is suggested that blended milk has a more similar texture to dairy milk than unblended alternatives.
Some alternative milk products combine different plant-based protein sources, and can be fortified with calcium, vitamin D, and other nutrients.
If you want a product with a higher protein content, choose soybeans or peas, which naturally contain protein, or products blended with those ingredients, Johnson says. Pea milk, for example, might be 7 grams One cup contains more protein than almond milk, and it also contains vitamin A naturally suggests Blending different plant proteins can produce a more nutritious product.