The Best Plant-Based Milks, According to Health Experts

You might already be a plant-based milk drinker. Or maybe you’re curious about plant-based milk for any number of reasons, ranging from lactose intolerance to sustainability.

Either way, it’s worth knowing that plant-based milks don’t all have the same nutritional profile. So are some better for you than others? Which have the most nutrients and micronutrients? And how do they compare health-wise with dairy milk?

Plant-based milk basics

Plant-based milks are made from combining plants — often nuts, seeds or cooked beans — with water. In mass production, the water is usually filtered to remove solids and create a smooth texture.

As you might have guessed, removing solids removes some nutrients and micronutrients. That means the nutritional profile of plant-based milks made this way is generally inferior to eating the original plant whole.

Many plant-based milk varieties are readily available in stores or online, including almond milk, cashew milk, hemp milk, oat milk, rice milk and soy milk. Coconut milk is widely available too, though it’s used more often in cooking than as a substitute for dairy milk the way other plant-based milks are.

Plant-based milk nutrition and health

You can easily compare plant-based milks’ nutritional profiles by looking at each product’s nutrition box. The box shows nutrients, such as fat and protein, and micronutrients, such as calcium and vitamin D. Many plant-based milks are fortified with calcium, and coconut milk has more saturated fat than other plant-based milks.

“Consumers evidently prefer oat and almond milks, but soy milk is the healthiest,” says Dr. Michael Greger, founder of NutritionFacts.org and author of How Not to Die and a newly released documentary of the same name. “It’s the only plant-based milk that passes a series of nutrient standards.”

Unsweetened soy milk has a higher protein content than other plant-based milks and is a complete protein. It also has been shown to be more heart-healthy than dairy milk and to be less inflammatory, according to some research.

“Based on 17 randomized controlled trials, drinking soy milk instead of cow’s milk results in significant improvements in blood pressure, cholesterol and inflammation,” Greger says.

Specifically: an eight-point drop in systolic blood pressure, a five-point drop in diastolic blood pressure, a seven-point drop in LDL cholesterol and a reduction in the systemic inflammation marker C-reactive protein.

“Over a lifetime, that seven-point drop in LDL could drop our risk of heart disease by more than 10 percent — just from switching milks,” Greger says. “If all the dairy in high-income countries were replaced with soy milk, we could potentially reduce overall mortality rates by four percent. That would mean saving the lives of more than 100,000 Americans every year.”

Still, some nutrition experts say more research is needed to tie any specific types of plant milk to health outcomes.

Also, what’s most healthful or most nutritious can vary from person to person. “If you’re lactose intolerant for example, a plant-based milk will be the healthier option for you,” says Marisa Landetta, RDN, a Utah-based registered dietitian specializing in plant-based nutrition. “If your diet requires high calorie and high protein options, dairy milk will be the better option.”

Plant-based milk drawbacks

Processing, thickeners and fillers

Commercially available plant-based milks are more processed than dairy milk. They also often have thickeners, such as gellan gum or carrageenan, because they would otherwise be too watery. Dairy milk doesn’t have fillers.

Most people tolerate the additives just fine. But if you have stomach issues such as irritable bowel syndrome, additives could upset your digestive tract, Landetta says.

Sugar as relates to dental issues

We all know sugar isn’t good for us. So it’s no surprise that plant-based milks with added sugar are bad for teeth.

Sweetened soy milk, for example, can be biofilm-forming. “It may be more acidogenic, better at feeding the cavity-forming bacteria,” Greger says. “This can then translate into greater demineralization of tooth enamel. So soy milk with added sugar is likely to be a cavity risk.”

Dairy milk naturally contains sugar, but the milk-sugar lactose has been shown to be less cavity-producing than the sucrose table sugar that is added to foods.

“So, for the milk that best lowers cholesterol without contributing to excess cavity risk, we should choose unsweetened soy milk,” Greger says.

Better versions of plant-based milk

There’s an easy workaround to buying commercial plant-based milks, one that preserves the nutritional profile of the plant you’re using as a base and that eliminates sugars and fillers: Make your own. Machines on the market can simplify making plant-based milks, but it’s easy to handle yourself.

To make nut milk, soak your nut of choice for at least an hour in room-temperature water. Several hours or overnight in the fridge is better. Then drain the water and rinse. Combine your soaked nuts with water and then blitz the mixture in a blender. The puree won’t be as creamy as milk, but it works great for smoothies or cereals.

To make soy milk, soak dried soybeans for at least six hours, and then drain, rinse and cook them. Same as for nut milk, whizz the beans in a blender with water. You also can reconstitute coconut shavings, flakes or shreds to make coconut milk. Play around. It’s fun! And it allows you to make your milk as thin or as thick as you want.