These Are the Healthiest Non-Dairy Milk Options, According to an RDN (2024)

FAQs

What is the healthiest non-dairy milk? ›

Soy Milk. Soy milk is the OG of non-dairy milk and is made by soaking soybeans (which have been hulled and ground) in water. Soybeans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than cow's milk.

Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.

For overall nutrition profile, however, almond milk and cashew milk top our list. In an extremely low-calorie package, one cup of each contains approximately 25 to 50 percent of your day's calcium and 25 percent of your daily vitamin D.

Low in carbs and calories: Almond milk has fewer calories and carbs compared to oat milk. This makes it especially useful for those looking to shed weight or control sugar intake. Contains healthy fats: The almonds in the milk supply healthy fats. These fats are kind to your heart and help keep your blood sugar steady.

Pure dairy-free olive spread

This olive oil-based spread from dairy-free brand Pure is a simple, light and healthy option, as it's made with 75 per cent less saturated fat than butter.

1. Soy milk. Soy milk is made from soybeans and is probably one of the most popular plant-based milk alternatives, as it's very versatile and can be used in pretty much all recipes and drinks in place of cow's milk. Environmentally, the debate continues as to whether soy milk is better than cow's milk.

According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.

Which milk is best for weight loss? According to an National Institutes of Health study, unsweetened almond milk has the fewest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids that are considered helpful in weight loss and weight management.

Coconut Milk is a great option for those who suffer from acne. It is anti-inflammatory, contains healthy fats, is gut friendly and has magnesium and potassium. Almond Milk, if unsweetened, is also a good alternative because it contains antioxidants, is anti-inflammatory and made up of healthy fats.

What milk is best for gut health? ›

“If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.

Coconut milk may benefit health in several ways, such as by stimulating weight loss and lowering cholesterol. It can also add flavor to sweet and savory dishes and serve as an alternative to dairy milk. Coconut water is the liquid inside a coconut, while coconut milk comes from the fruit's white flesh.

Summary. Dairy milks typically have the most nutritional value. Among the plant options, soy milk comes closest to the nutritional profile of cow's and goat's milks. Many plant-based milks are lower in saturated fat and calories than cow's milk.

Decreasing the amount of total fat, especially saturated and trans fat, is more effective at decreasing blood cholesterol levels than decreasing the amount of cholesterol ingested from foods. Choose lower fat milk such as skim, 1% and 2% milk.

Soy milk tops the list of healthiest non-dairy milks. It stacks up to cow's milk in the protein department, with 8 grams of protein per 8-ounces. Many brands fortify soy milk with calcium and vitamin D, but be sure to shake it well before drinking since these nutrients can settle to the bottom of the container.

The bottom line

If you're looking for a milk that provides a good source of protein, for example, choose soy, pea or flaxseed milk, said Sheth. If you're concerned about high blood sugar and want a milk lower in carbs, consider almond milk or macadamia nut milk -- another rising plant milk star.

Although almond milk is not nearly as nutritious as cow's milk, enriched products come close. They frequently contain added vitamin D, calcium, and protein, making them more similar to regular milk in nutritional content. However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

Lactose-Free Alternative

Almond milk, though also dairy-free, lacks the same level of creaminess and nutritional density as coconut milk. This divergence further solidifies coconut milk's position as the go-to choice for those seeking a satisfying and nutritious milk alternative.

Soy milk contains more protein than almond milk. Soy milk contains more heart healthy polyunsaturated fats. Almond milk is lower in calories compared to soy milk, and contains more heart healthy monounsaturated fats. Almond milk contains slightly more sodium than soy milk, and both milks do not contain lactose.