There are plenty of reasons why more and more people have been turning away from animal-based dairy, in favour of plant-based milks.
Maybe it is because they are lactose intolerant. Maybe it is due to a growing concern regarding animal welfare, prompting them to go vegetarian.
It could also come down to taste. They do offer rather unique flavour profiles.
Often, these milk alternatives are seen as the healthier choice.
But, are they really?
Popular Alternatives to Cow’s Milk
Calcium in the form of milk is pretty integral to modern living. Even as an ingredient, it is widely used in food prep and drinks. It can be hard to avoid when you’re making cereal or pancakes, and it is definitely a nice addition to your cup of joe.
With a consumable item this indispensable, it is no wonder humans have generated a variety of other substitutes to cow’s milk.
Some of them may even seem a little odd (potato milk, anyone?).
However, the most common plant-based milk alternatives include:
Soy Milk
According to Ms Iliyana Sarib, a dietician at National University Polyclinics: “Soy is a good source of carbohydrate, plant protein and vitamin B. Soy milk can also be fortified with vitamins and minerals including calcium.”
Made by grinding soybeans in water, soy milk is actually the closest to cow’s milk in terms of nutrition, at least compared to other plant-based milk substitutes.
Research has also highlighted a number of health benefits it affords us. For instance, it supports a more balanced cholesterol level, and can help lower inflammation. Soy has also been reported to have lowering effects on blood pressure.
What’s the Catch?
Some people may experience gastrointestinal issues, such as diarrhoea or constipation, after consuming soy.
Soy is also seen as a common food allergen, even for children, so if you feel some suspicious tingling or find yourself with breathing problems after a glass of soy milk, it might be prudent to seek medical help immediately.
Almond Milk
Considering that nuts are a good addition to a healthy diet, the fact that we can drink it only ups its appeal.
In fact, almond milk is considered an excellent source of vitamin E, an antioxidant, and has unsaturated fats, which supports a healthy heart. Moreover, nuts are famous for its ability to lower “bad” cholesterol.
In comparison, dairy milk not only contains cholesterol, but is also rich in saturated fat.
What’s the Catch?
Almond milk in particular poses a significant risk to those with a nut allergy, which can lead to life-threatening consequences.
In addition, although almonds are a good source of protein, the same cannot be said of almond milk, because a large majority of it is made of water. It actually has eight times less protein compared to cow’s milk, so you may want to ensure you are supplementing your protein needs elsewhere.
Oat Milk
Produced via the soaking of whole oats, oat milk is naturally sweet and creamy, which is part of why it’s become a fan favourite.
“The creamy texture and nice mouthfeel are main reasons why people opt for oat milk,” mused Ms Sarib.
And the nutritional benefits definitely help seal the deal.
“Oat milk is also overall lower in calories and saturated fat as compared to cow’s milk, and contains more fibre per serving (around 2g fibre per serving) as compared to other milk varieties since it is derived from oats.”
What’s the Catch?
While it is a relatively safe choice, oat milk is also higher in carbohydrates than other plant-based milks. Furthermore, it also happens to have a higher glycaemic index compared to even cow’s milk. These factors are two important dietary considerations for those who have high blood sugar.
As it is, those with diabetes are recommended to limit the amount of oat milk they drink, or even just switch it out with a different option.
Rice Milk
Rice milk, otherwise known as rice drink, essentially tastes like rice in milk, which does have its own charm.
Similarly with oat milk, rice milk also happens to be a little sweeter than its other alternatives.
It also contains lower amounts of phosphorus and potassium, making it a more appealing option for those with chronic kidney disease.
As a plus, it is also unlikely to cause allergic reactions.
What’s the Catch?
Beyond its more saccharine flavour, another resemblance it shares with oat milk is its higher carbohydrate content.
Additionally, rice has been pinpointed to have higher levels of inorganic arsenic. If you are worried about its potential in increasing the risk of cancers and diseases, then you might want to minimise its consumption, particularly for children.
Coconut Milk
Coconut milk is made by grating or squeezing the flesh of coconuts; but do not mistake it for coconut water, which is the liquid already present inside a whole coconut.
Not only is it lower in sugar, it also contains medium-chain triglycerides, which are compounds that have anti-inflammatory and antioxidant effects.
What’s the Catch?
Coconut milk can be quite fatty, and happens to be high in calories. This means that if you have already loaded your diet with carb-heavy foods, you might gradually find yourself with a bit of a weight problem.
Furthermore, eschewing cow’s milk for its coconut replacement means you’re not getting as much vitamin D, vitamin A, and, ironically, calcium.
Meeting Your Non-Dairy Milk Needs the Right Way
While plant-based milks are good to have, we cannot guarantee that switching out cow’s milk will be the best for our wellbeing.
Each of these popular alternatives generally do not have as much nutritional value as dairy milk, unless it is fortified with vitamins. They also often contain added sugars and additives.
To ensure you are getting the necessary nutritional value you need, be sure to check the labels. Incorporating a balanced diet can also help to supplement any deficiencies that may arise from choosing non-dairy alternatives.
Ultimately, making informed choices about which milk alternative to consume is the key to supporting your overall health and wellbeing.
External References
- Brown, E. (2023, October 31). Coconut Milk: Comparing Benefits vs. Fat Content. Verywell Health. Retrieved from: https://www.verywellhealth.com/coconut-milk-7971556
- Ceylan, M. (2025, February 20). 5 Ways Drinking Soy Milk May Benefit Your Health—and Potential Risks To Know. Health. Retrieved from: https://www.health.com/is-soy-milk-good-for-you-8789216
- Danahy, A. (2024, December 20). The 7 Healthiest Milk Options. Healthline. Retrieved from: https://www.healthline.com/nutrition/healthiest-milk
- Eske, J. (2024, January 19). Health benefits of coconut milk. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/323743
- Fong, R. (2024, August 24). Is oat milk good for you? Here is what you are really getting out of it. CNA. Retrieved from: https://www.channelnewsasia.com/today/ground-up/oat-milk-good-healthy-nutrition-diet-4634981
- Krans, B. (2023, March 24). Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut. Healthline. Retrieved from: https://www.healthline.com/health/milk-almond-cow-soy-rice
- Kubala, J. (2025, February 27). 4 Benefits of Oat Milk, Plus Nutrition and Risks. Health. Retrieved from: https://www.health.com/is-oat-milk-good-for-you-8786563
- Mayo Clinic. (2023, November 15). Nuts and your heart: Eating nuts for heart health. Retrieved from: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
- NUHSPlus. (2023, September 13). Is oat milk really better than cow’s milk? Retrieved from: https://nuhsplus.edu.sg/article/is-oat-milk-really-better-than-cow-s-milk
- Petrie, T. (2023, November 15). Rice Milk Compared to Cow’s Milk: Which Is More Nutritious? Verywell Health. Retrieved from: https://www.verywellhealth.com/rice-milk-8363068
- Sass, C. (2024, April 21). Health Benefits of Almond Milk. Health. Retrieved from: https://www.health.com/nutrition/is-almond-milk-healthy
- Walle, G. (2023, July 13). What’s in Soy Milk? A Closer Look at Ingredients and More. Healthline. Retrieved from: https://www.healthline.com/nutrition/soy-milk-ingredients
