Understanding Your Milk Choices: Oat, Almond, Dairy, and More!

Like yogurts, there are a TON of different milks on the market, so it’s important to know what milk choices are available! With the influx of milks to the market, it’s hard to break through the clutter, especially when each is claiming to be are healthier than the rest.  I know it can be really hard to choose which milk is best for you when there are so many milk choices.  A key thing to consider, is whether you’re lactose free, vegan, or not…not only that but not all milks are created equal! It is imperative to choose a milk that has a limited amount of mystery ingredients and/or artificial ingredients and sugars. 

Did you know that 65% of the adult population is lactose intolerant? This can lead to a lot of digestion and skin issues for some people who consume dairy, especially the non-fermented forms of dairy (fermented forms = Greek yogurt, Kefir, cottage cheese). Lactose intolerance also really depends on your genetics. For example, only 5% of people of northern European descent are lactose intolerant vs. up to 90% of people from East Asian descent are lactose intolerant. So it just goes to show that every body is different and has unique needs.  That’s why it’s a beautiful thing that there are so many different milk alternatives on the market today and why I’ve broken down the pros and cons each milk for you below. It’s also really important for you to listen to your body. If certain milks do not agree with you, skip them! As you guys know I’m always an advocate for finding the right choices for YOU. 

In order to make understanding the different milk choices you have available easy for you, I wanted to walk you through some of the PROs and CONs of each! One thing to consider as you assess which milk is best for you are the ingredients! 

Here is a breakdown of the most common types of milks:

Almond Milk: 

Pro: Low in calories, low in sugar (if you opt in to the unsweetened) contains vitamin E, lactose free, source of calcium, dairy free, and vegan.

Con: Low in protein⠀

Cashew Milk: 

Pro: Good source of fiber, full of iron, low In calories, lactose free, it may boost your heart health as this plant-based drink is rich in polyunsaturated and monounsaturated fatty acids. 

Con: Low in protein. ⠀

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Coconut Milk: 

Pro: Contains potassium, lactose free, and may reduce inflammation.⠀

Con: Low in protein, higher in calories & saturated fat.

Dairy Milk: 

Pro: High in protein, Highest in calcium. ⠀

Cons: Higher in sugar & should be avoided by people with a lactose intolerance. Also, U.S. dairy is pasteurized, which causes it to lose some of its beneficial nutrients and enzymes.⠀

Soy Milk: 

Pro: High in protein, vitamin D & B12, lactose free.⠀

Con: Not the best choice for those with allergies and/or who already have an estrogen dominance/too much estrogen in their system.⠀

Oat Milk: 

Pro: Nut Free, soy Free, lactose free, can help lower cholesterol and aids digestive health.⠀

Cons: Can be higher in sugar , calories & carbs depending on the brand. (always check those labels!)

With all of this in mind, remember to opt for the unsweetened versions when you buy them at the store! Which kind of milk is your favorite?