Soy, oat, almond, rice: how healthy are alternative milks?

"Dana Ellis Hunnes, a senior clinical dietitian at UCLA Health, says her local grocery store often stocks more non-dairy milk options than dairy ones. She's tried various options, including a brief phase with coconut milk (It was too creamy and too watery at the same time). Now, she enjoys oat milk, which adds the right amount of creaminess to her coffee. The best choice depends on individual needs and preferences, says Hunnes."

"You need to think about what nutrients you need and consider the milk that can best add those to your diet. Johnson is the lead author of a 2025 study that assessed the nutrient 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."

Dairy aisles now feature a wide diversity of non-dairy milks, and some grocery stores stock more alternative milks than dairy ones. Oat milk provides balanced creaminess for coffee while coconut milk can feel both too creamy and too watery. Milk selection should align with individual nutrient needs, desired flavor, and mouthfeel. Adults choose alternative milks for plant-based diets, climate impact reduction, or lactose intolerance. A 2025 analysis of 219 plant-based milks from 21 brands found they are generally lower in protein and saturated fat than dairy. About 70% were fortified with calcium and vitamin D, with some also fortified with vitamins A and B12. Checking the label is important.

Read at www.theguardian.com