The Truth About Dairy vs. Plant Based Milk

Plant-based milks like soy, oat, and almond milk have become popular in recent years as alternatives to dairy milk. Plant milks work great in beverages, baked goods, with cereal, or even plain. With all the new plant milk products emerging, individuals are often left wondering which milk is healthiest.

Let’s start with dairy milk:

Recently dairy products have sort of developed a taboo. They’re rumored to cause inflammation and increased risk for some chronic diseases, leading many to avoid dairy products as “unhealthy.” However, recent research finds that dairy products aren’t the culprit of inflammation. A 2019 review of randomized clinical trials found that in both healthy individuals and those with metabolic abnormalities, consumption of dairy products was not associated with inflammation (1).

The truth about dairy is that it’s a great source of protein, satiating fat, calcium (30% DV), and vitamin D (25% DV). The level of fat (1%, 2%, skim) in your dairy milk is all up to preference. Dairy milk does contain lactose, a naturally occurring sugar that can only be broken down in our bodies by the enzyme lactase. Individuals who do not have the enzyme lactase or who have low concentrations of the enzyme cannot tolerate dairy milk, so plant-based milks will be a better option.

If you prefer dairy milk over plant-based milks, then stick with it! It’s a great option for those who like the taste and can tolerate it.

Soy milk

Soy milk has also come under fire for being a source for inflammation. Nevertheless, research has proven that consumption of soy products is not necessarily associated with inflammation and chronic disease; a cross-sectional study done in women found that consumption of soy products was actually inversely related to inflammation (2).

The truth about soy milk is that it’s the plant milk that’s most nutritionally similar to dairy milk. It’s the only plant milk that contains substantial amounts of protein (usually 8 grams, the same amount that’s found in dairy milk). Soy milk also has fiber and is lower in sugar (6g compared with 12g in dairy milk). While it has relatively the same amount of calcium per serving as dairy milk, it does have a slightly lower concentration of vitamin D (15% DV).

Soy milk contains vitamin B12, which is a huge perk for those who follow plant-based diets. Vitamin B12 is important for red blood cell production, brain health, and helps maintain energy.

Soy milk has a slightly different flavor than dairy milk, but its slightly sweet taste makes it a great alternative if dairy isn’t your thing.

Almond milk

Almond milk is another popular alternative to dairy milk. Almond milk tends to be more watery than soy or dairy milk, and is lower in calories which mostly come from sugar. The amount of sugar in almond milk will vary depending on whether or not you buy sweetened or unsweetened, but be aware that sweetened versions may have a lot of added sugar. Unsweetened vanilla almond milk is a great option if you want some flavor without all the added sugar.

Almond milk isn’t a great source of protein, and it does not contain fat. However, it has a higher calcium content (45% DV) than dairy or soy milk, so you’ll still get your micronutrients when you consume almond milk.

Oat milk

Oat milk is a new craze, and for good reason! Oat milk tastes great alone and works as a tasty substitute to dairy milk in things like coffee. It’s thicker than the other plant milks, so it works perfectly in recipes like soups or baked goods.

Oat milk has slightly less calories than dairy or soy milk. It has 3g fat and 2g protein, and 2g fiber which makes it a satiating choice if you’re consuming the milk by itself. Oat milk also has the same calcium and vitamin D value as dairy milk.

The bottom line: Each type of milk has its own benefits. No one milk is “better” than the other—it all depends on your preference!

Which milk is your go-to?

(1) Ulven S, Holven K, Gil A, Dangel-Huerta O. Milk and dairy product consumption and inflammatory biomarkers: An updated systematic review of randomized clinical trials. Adv Nutr. 2019 May 1;10(suppl_2):S239-S250. doi:10.1093/advances/nmy072

(2) Wu SH, Shu XO, Chow WH, et al. Soy food intake and circulating levels of inflammatory markers in Chinese women. J Acad Nutr Diet. 2012;112(7):996-1004.e10044. doi:10.1016/j.jand.2012.04.001