The world of milk has never been more confusing. Not only are there tons of options to choose from in the dairy department, but plant-based milk choices almost consume an entire aisle nowadays. This selection volume can render even the savviest shopper unsure of which type and brand to opt for.
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But beyond the sheer number of options, many seemingly healthy milk choices can actually be loaded with unwanted ingredients like added sugar, preservatives, and other mystery additions. Here, we’ll help to clear up some of this confusion with a full debrief on what makes one milk choice more or less healthier than the next, and some nutritious picks to reach for on your next grocery run.
What Makes Milk More or Less Healthy?
For example, if you follow a plant-based diet or are sensitive to dairy, there’s no shortage of dairy-free picks to choose from. However, if you’re prioritizing protein or calcium intake and can tolerate dairy, a cow’s milk option may be the best choice. “Just because something is plant-based, doesn’t make it inherently healthier. Cow’s milk is naturally rich in vitamins, minerals, and protein,” explains Destini Moody, RD, CSSD, LD, registered dietitian expert with Top Nutrition Coaching.
Based on this information, we’ve chosen six of the healthiest milk varieties to look for on your next supermarket visit:
Oat Milk
“A creamy, plant-based milk alternative for those with sensitivities to nuts is oat milk,” says Davis, explaining why this dairy-free milk has skyrocketed in popularity in recent years. However, with this grain-based milk you can expect a higher carbohydrate load, similar to that of cow’s milk (around 12 grams per serving). “While it is higher in carbs than most other types of plant-based milk, oat milk contains beta-glucan, a prebiotic fiber that helps fuel gut bacteria, slow digestion, and improve overall blood sugar levels,” adds Davis. You’re also bound to find other beneficial nutrients in oat milk like lignans, a type of plant compound, and B vitamins including B12 and riboflavin, which combine to support energy metabolism and immune health.
1% Cow’s Milk
In addition to the nutritional benefits of cow’s milk discussed above, the dairy product is also an excellent source of vitamin A, phosphorus, magnesium, zinc, selenium, and B vitamins including riboflavin and vitamin B12. These support energy metabolism, bone health, immunity, and healthy growth and development. “One percent milk has my vote because whole milk has a bit too much saturated fat, but skim milk doesn’t have enough. Fat is important because vitamin D, the vitamin needed to help absorb calcium, is a fat-soluble vitamin—requiring fat for absorption,” Moody explains.
Fairlife 1% Lactose Free & High-Protein Ultra-Filtered Milk is the ultimate choice, as it has almost double the protein content of regular milk, no symptom-causing lactose, and boasts approximately half the carbohydrate content of regular dairy milk due to the ultrafiltration process. Otherwise, Horizon Organic Lowfat Milk is another delicious, widely available option.
Grass-Fed Cow’s Milk
Grass-fed is a term taking the dairy world by storm—and for good reason. “Milk from grass-fed cows contains omega-3 fatty acids, which have many health benefits,” explains Davis. These benefits include reduced inflammation, cholesterol levels, and even blood pressure readings. One technicality here is that the term should really read “grass-finished,” as all cows are usually fed grass for much of their life, but often finished on grain instead of grass. Finishing cows on grass is what boosts the omega-3 content of their milk (and meat).
Organic Valley Grassmilk 2% Reduced Fat Milk is a tasty option, though just a touch over our saturated fat and cholesterol recommendations, which is totally fine in moderation. Otherwise, the brand also offers a fat-free version, but you’ll miss out on the fat needed to absorb vitamin D, unless you consume it with another fat-containing food.
Hemp Milk
And our final healthy milk of this round-up is hemp! While there are literally dozens of niche milk varieties including pistachio, cashew, flax, pea, corn, and more, hemp is one of the most notable for a few reasons. “Another milk that has all nine essential amino acids, hemp milk [also] has omega-3 fatty acids, and is lower in calories, [making it] a great option for those watching their weight,” explains Moody.
Plus, hemp boasts notable amounts of vitamin E, calcium, iron, zinc, magnesium, potassium, and phosphorus. Pacific Foods Original Hemp Milk almost exactly measures up to cow’s milk in calcium and protein content, while offering impressive levels of vitamin D.
Almond Milk
Almond milk is one of the most reached for plant-based options behind oat milk thanks to its neutral taste and creamy texture. “Unsweetened almond milk is low in carbs and calories, so you can sip this beverage with little impact on your blood sugars,” says Davis. Plus, almonds (and almond milk) are rich in heart-healthy unsaturated fats, immune-boosting vitamin E, and a range of anti-inflammatory phytonutrients.
For a minimal ingredient option (though low in protein, calcium, and vitamin D) try Malk Organics Unsweetened Almond Milk, and for a fortified option with all the ideal amounts of these nutrients, try Silk Original Protein Almond Milk.
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