It’s easy to get lost amongst all the different milk varieties these days. I grew up drinking dairy at dinner every night during family dinners, but ever since almond milk became so popular, I can’t remember the last time I had regular milk. My stomach actually starts to hurt if I drink it now. Studies have gone back and forth on whether or not cow’s milk has better health benefits than the alternatives, but if you’re trying to stay away from diary for digestive or skin reasons, we’re here with a guide to choosing the best non-dairy option. Nutrition expert Molly Rieger of Molly’s Best tells us the good, the bad, and the ugly of all your top milk selections. Grab a glass!

Molly says…

“In general, I often suggest choosing a nut milk or coconut milk because of the naturally occurring nutrients in the base ingredients. While I love that there are a variety of options for people who choose to avoid dairy, the products on the shelves typically include added sugars and preservatives that significantly decrease all of the natural benefits. Try to choose “unsweetened” options and check the ingredient list to ensure it has primarily real food.”

Almond

Benefits: The main ingredients in almond milk are almonds and water, both of which your body loves. Almonds contain healthy fats and important minerals like calcium and iron – when made at home it’s the perfect delicious + healthy option!

Disadvantages: Almond milk contains very little protein compared to other options. There are also very few almonds in the packaged products, so most of the vitamins and minerals you see on the label are added by fortification (not terrible, but it’s just not as good as getting them from whole foods). It’s also often made with carrageenan, an additive that can be hard to digest and may cause inflammatory responses in some people, so try to find one without it!

Oat

Benefits: Oat milk is the new kid on the block and all the rage right now. It has a delicious taste that most people are really falling for – especially those allergic to nuts. It’s also a bit higher in protein compared to almond, cashew, coconut, and rice milk.
Disadvantages:  Oats (like wheat & other grains) can cause an inflammatory response and cause discomfort in some people. It’s high in carbohydrates AND sugar per cup (never an ideal combo!) It also has added rapeseed oil which contains high amounts of euric acid, a toxic fatty acid – something to stay away from for sure. Those who have celiac disease or a gluten intolerance should absolutely read the labels to be sure it was made with certified gluten-free oats.

Cashew

Benefits: Cashew milk is similar to almond in many ways, since cashews contain similar healthy fats, vitamins, and minerals. It has a similar nutty flavor with a slightly creamier texture. It’s definitely the easiest to make at home, since it doesn’t even need to be strained post-blending.
Disadvantages: Similar to almond, it’s low in protein.

Coconut

Benefits: Just like coconut oil, coconut milk is filled with healthy fats as well. It’s also rich in important B vitamins and minerals like iron and calcium. It’s definitely the creamiest of the alt-milks, so lots of people love it in coffee or in baking.
Disadvantages: If you’re buying the canned kind, all of that good fat means it’s very calorie-dense, so make sure to consider portion size. The kinds sold in cardboard cartons alongside nut milks is more watered down, making it less calories!

Soy

Benefits: Soy milk takes the win when it comes to protein, and many people prefer the slightly thicker texture to nut milks.
Disadvantages: Soy is a complicated ingredient and many experts disagree on its health benefits and/or risks. The main thing to remember is that almost all of the soy grown in the US is genetically modified. If you happen to love the taste and want the protein, be sure to go organic on this one!

Hemp

Benefits: Hemp has much more protein than the nut milks (still slightly less than soy) and contains healthy omega-3s.
Disadvantages: Like almond, the packaged version often contains carrageenan, and most of the vitamins and minerals on the label are added via fortification. The flavor is a little stronger than other milks and some may not love the grassy taste.

Rice

Benefits: Rice milk is an older and more outdated version compared to other alternative milks, but it does happen to be the least allergenic.
Disadvantages: It’s low in protein, low in beneficial vitamins and minerals, and high in carbs. It’s generally watery and bland as well.