Dairy or Plant-Based Milk: Which is the Healthier Choice for you?

I’m often asked about the best plant-based milk options or how to choose between dairy and plant-based milk. The truth is, the decision largely depends on your personal health needs. In this blog, we’ll delve into the health benefits of dairy milk and explore the most popular plant-based milk options to help you make an informed decision that aligns with you health needs and goals.

Dairy or Plant-Based Milk: Which is the Healthier Choice for you?

1. Dairy Milk

Benefits: Dairy milk is a rich source of high-quality protein (providing all essential amino acids), calcium, and vitamins (such as B12 and fortified vitamin D), which are essential for bone health, muscle function, and overall well-being. It is also a good source of riboflavin (vitamin B2) and phosphorus, which help maintain healthy cell function and energy levels.

What you need to look out for: Conventional dairy farming practices often involve the use of growth hormones and antibiotics, which may end up in the milk, potentially affecting health. Additionally, some individuals may be sensitive to lactose, which can lead to digestive discomfort. Full-fat dairy contains saturated fats, which may not be ideal for those looking to reduce their intake of saturated fats.

2. Soy Milk

Benefits: Soy milk is a nutrient-rich alternative to dairy, providing a good source of protein (comparable to dairy), healthy fats, and essential vitamins like B12, calcium, and vitamin D when fortified. It is naturally lactose-free, making it a great choice for those with lactose intolerance or dairy allergies. Additionally, soy milk is low in saturated fat.

What you need to look out for: Soy milk may not be suitable for individuals with soy allergies. Soy contains phytoestrogens (plant compounds that mimic oestrogen), which may influence hormone-sensitive conditions such as breast cancer or autoimmune diseases. While research remains mixed, individuals with these conditions may benefit from limiting their intake of soy milk. Another concern is that a significant portion of soybeans used in soy milk production are genetically modified (GM), however this is less of a concern in Europe compared to North America given the strict regulations around GMOs in Europe. Commercial soy milk often contains emulsifiers (such as guar gum, xanthan gum, or carrageenan) to improve texture and shelf life, which some people may find problematic for digestion. Many brands also include added sugars for sweetness, so consider opting for unsweetened and organic varieties.

3. Almond Milk

Benefits: Almond milk is low in calories, making it a great choice for those concerned about their weight. It is naturally rich in vitamin E, a potent antioxidant that supports healthy skin and immune function. Additionally, almond milk is naturally dairy-free, making it suitable for people with lactose intolerance or a dairy allergy. They are also contain B12, calcium, and vitamin D when fortified.

What you need to look out for: Most almond milks on the market are low in protein compared to dairy or soy milk. Like soy, commercial almond milk often contains emulsifiers (such as guar gum, xanthan gum, or carrageenan) to improve texture and shelf life, which some people may find problematic for digestion. Many brands also include added sugars for sweetness, so consider opting for unsweetened and organic varieties.

4. Oat Milk

Benefits: Oat milk is a good source of fiber, particularly beta-glucan. It has a naturally sweet flavour and a creamy texture, making it a popular choice in coffee and cereals. Oat milk is also often fortified with calcium and vitamins (such as B12 and D), providing nutritional benefits for vegans and those with lactose intolerance.

What you need to look out for: Oat milk may have a higher glycemic index than other plant-based milks, which means it could cause a rapid increase in blood sugar levels. Those with diabetes or those aiming to control their blood sugar would benefit from avoiding and or consuming oat milk in moderation. Additionally, many commercial oat milk brands contain added sugars to enhance the flavour, so it’s best to choose unsweetened versions. Like soy and almond milk, they may also contain emulsifier and stabilisers so organic forms.

Oats are naturally gluten-free, but they are often processed in facilities that also handle wheat, barley, and rye, which can lead to cross-contamination. As a result, some oat milk brands may contain trace amounts of gluten, even if it’s not listed as an ingredient. If sensitive to gluten, look for the gluten-free certification on the packaging to be certain or opt for alternative option (almond, soy).

5. Coconut Milk

Benefits: Coconut milk is naturally dairy-free, making it an excellent option for those with lactose intolerance. It is a good source of medium-chain triglycerides (MCTs), a type of fat that is easily digested. Coconut milk also contains vitamins like C and E, which support immune health and skin integrity.

What you need to look out for: Coconut milk is high in saturated fats, which may not be ideal for individuals looking to reduce their intake of this type of fat. Many commercial coconut milk products also contain added sugars and emulsifiers to improve taste and consistency, which can add unwanted calories and toxic load. Additionally, canned coconut milk can contain high levels of bisphenol-A (BPA), a chemical linked to health concerns, so choosing BPA-free packaging or fresh coconut milk may be better. 

Given its high saturated fat content, it’s best to consume coconut milk in moderation. Coconut milk is also not a good source of protein and may need to be fortified with essential nutrients such as calcium and vitamin D if used as a milk replacement.

6. Rice Milk

Benefits: Rice milk is made from boiled rice and is naturally sweet with a thinner consistency than dairy milk. It is typically low in fat and a good option for those with allergies to soy, nuts, or gluten. Rice milk is typically fortified with calcium and vitamin D, which are important for bone health.

What you need to look out for: Rice milk tends to be low in protein and high in carbohydrates, which can lead to spikes in blood sugar. This makes it less ideal for individuals with diabetes or those trying to manage their blood sugar levels. Additionally, many rice milk products contain added sugars to enhance flavour, so it is not recommended for those looking to manage their blood glucose levels

Conclusion

Ultimately, the answer to the question of which is the healthier choice between dairy or plant-based milk depends on your individual health concerns, dietary preferences, and even ethical considerations (the latter of which we have not considered in this blog). While dairy provides high-quality protein and essential nutrients, conventional dairy milk may contain hormones and antibiotics, which some people may prefer to avoid.

Soy, almond, and oat milk are popular plant-based alternatives for those who are lactose intolerant or seeking dairy-free options. However, soy may have hormonal implications, particularly for individuals with hormone-sensitive or autoimmune conditions, whereas oat milk has a higher glycaemic index compared to soy and almond milk. Coconut milk and rice milk may not be ideal everyday choices for those monitoring their saturated fat intake and blood sugar levels, respectively.

Choosing the right milk for you involves considering your nutritional needs, lifestyle, and any specific health concerns. If you're unsure which option is best for you, my inbox is open— you can write to me at info@wellnesswithruchi.com or book your free, no-obligation 20-minute chat to explore how personalised nutrition can help you achieve your health goals.

Ruchi's Top Tip:

When opting for plant-based milk, choose varieties free from added sugars and additives (emulsifiers and stabilisers). When opting for dairy milk, aim for an organic, hormone free option.

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About Ruchi

Hello, I am Ruchi Bhuwania Lohia, a London based longevity Nutritional Therapist, Wellness Speaker and founder of Wellness with Ruchi.

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