More and more people are exploring substitutes for cow’s milk for health reasons. For one, some people find it difficult to digest cow’s milk. Meanwhile, others might be intolerant or allergic to cow’s milk protein.

So it comes as no surprise that dairy aisles these days are practically flooded with a variety of milk options (oat milk, anyone?), each with its own reputation. But given these options, it can be tricky to sort out which kind of milk is actually good for you.

Whether you’re eating around dietary restrictions or just looking for a new flavor profile, here’s all you need to know about the healthiest milk and milk substitutes in the market:

1. Hemp milk

Hemp milk is made from hemp seeds, which don’t contain the psychoactive ingredient in cannabis. Known for its nutty flavor, hemp milk is rich in important nutrients. For starters, it is packed with unsaturated fatty acids, omega-3 and omega 6, needed to maintain strong bones. Hemp milk also contains calcium and magnesium.

Hemp milk is virtually carb-free. But read the ingredient list carefully before purchasing hemp milk. Often, it’s fortified with sugars, thickeners and other additives.

2. Oat milk

Oat milk seems to be flying off the shelves these days. It contains zero cholesterol and adds two grams of heart-healthy soluble fiber to your daily intake. Soluble fiber lowers cholesterol and helps control blood sugar. If you have a soy or nut allergy, oat milk is one of your best options for milk.

3. Almond milk

Almond milk is a great option if you’re looking for that distinct milk flavor and texture but without the calories and carbs. In fact, an eight-ounce serving of almond milk contains only 41 calories, the lowest out of all the milk and milk substitutes on this list.

Take note that unsweetened versions of almond milk may not be as nutritionally dense. But avoid the fortified ones as well since those also tend to contain additives like carrageenan, which acts as a thickener.

4. Coconut milk

Coconut milk used to come exclusively in a can, and you’d sooner see it in curry than in a latte. Today, coconut milk has grown in popularity as a good non-dairy milk alternative for people with soy or nut allergies. Coconut milk is naturally high in fat and low in carbs, making it perfect for a keto diet.

5. Cow’s milk

Good old cow’s milk has long been the subject of debate within health circles. Nonetheless, cow’s milk remains a good source of high-quality protein. It is also naturally rich in bone-building nutrients like calcium and vitamin D. Plus, it provides other essential nutrients like B vitamins, vitamin A and potassium.

6. A2 milk

Simply put, A2 milk is cow’s milk that contains only A2 beta-casein. Most cows typically produce milk that has two main types of casein: A1 beta-casein and A2 beta-casein.

Studies suggest that A1 beta-casein can cause gut discomfort, including gas, bloating and diarrhea. So if you’re affected by milk protein, you may want to try A2 milk. But if you’ve been diagnosed with a milk allergy, it’s better to avoid it altogether and opt for a plant-based milk substitute like oat or almond milk instead.

7. Soy milk

Nutritionally speaking, soy milk is the closest to cow’s milk. That’s because soybeans are an excellent source of protein, which contains all essential amino acids necessary for complete nutrition.

Plus, an eight-ounce serving of unsweetened soy milk also gives you 30 percent of your daily calcium needs, as well as 34 percent of your daily vitamin B12 needs. Vitamin B12 plays a crucial role in bone cell formation.

When purchasing soy milk, opt for those made from organic, non-genetically modified soybeans and free from pesticides.

Different types of milk offer different health benefits and advantages. Remember to check the labels when purchasing milk and opt for those best suited for your dietary needs or preferences.

Sources:

EcoWatch.com

Healthline.com