Dairy vs. plant-based: How to pick the healthiest milk for your diet

Choosing the right milk can be tricky with so many options now available. Both dairy and plant-based varieties offer different benefits, depending on dietary needs and health goals. Understanding their nutritional differences helps in making an informed decision.

Cow's milk remains a popular choice, particularly in its 1% fat form. It provides vitamin A, phosphorus, magnesium, zinc, selenium, and B vitamins. Grass-fed versions also contain omega-3 fatty acids, which may help lower inflammation, cholesterol, and blood pressure.

Plant-based alternatives have grown in variety. Soy milk stands out for its protein content, matching cow's milk almost exactly. It also contains soy isoflavones, which support heart and bone health. As a complete protein, it includes all essential amino acids.

Almond milk is another option, low in calories and carbs but rich in unsaturated fats, vitamin E, and phytonutrients. Hemp milk, meanwhile, offers all nine essential amino acids and omega-3s, with fewer calories than many alternatives. Oat milk provides a creamy texture and includes beta-glucan fibre along with B vitamins, though it tends to be higher in carbohydrates.

When selecting any milk, checking labels is key. The healthiest choices are unflavoured, low in added sugars, and free from unnecessary thickeners or preservatives. Fortification with protein, vitamin D, and calcium also improves nutritional value. For dairy milks, saturated fat and cholesterol levels should be considered.

The best milk depends on individual nutrition needs and preferences. Dairy options like grass-fed cow's milk offer omega-3s and essential vitamins, while plant-based milks such as soy and hemp provide protein and heart-healthy fats. Reading labels ensures a choice that aligns with health goals and dietary requirements.