Dairy or plant-based? The myriad options of nutritious drinks—milk, soy milk, almond milk, coconut milk—leave us with choices.

But which one stands out in terms of nutrition, and how do they really measure up against each other?

Milk:

Milk, a staple for many, boasts essential nutrients like calcium, protein, vitamin B12, vitamin A, vitamin D, riboflavin (B2), zinc, phosphorus, and iodine.

Both whey and casein, the proteins in milk, contain all nine essential amino acids, making it a high-quality protein source.

It plays a crucial role in promoting bone health due to its rich calcium content.

While dairy products contain some saturated fats, studies indicate they don't pose a significant threat to heart health. However, despite its nutritional value, milk isn't irreplaceable. All its nutrients can be obtained from alternative dietary sources.

Soy Milk:

For those seeking an alternative to milk, soy milk emerges as a commendable choice. Crafted from soy flour or soy protein powder, water, and vegetable oil, it's loaded with vitamins and minerals, including calcium.

Soy comes in both full-fat and low-fat options, offering a plant-based alternative that is abundant in plant protein, carbohydrates, and B vitamins and frequently enriched with calcium.

The added calcium in soy milk is absorbed by the body almost as efficiently as that from cow's milk. Soy milk typically surpasses other plant-based alternatives in protein content, also providing healthy unsaturated fats and fiber.

Almond Milk:

Almond beverages, primarily a mix of nuts and water, offer plant-based protein.

However, they fall short in protein and calcium compared to cow's milk.

Consumers need to scrutinize almond beverage labels to ensure vital nutrients are compensated through other dietary sources.

Many almond beverages come with added sugar, emphasizing the importance of opting for unsweetened varieties.

Almond milk can be a suitable option for those intolerant to cow's milk and soy but poses a risk for those with nut allergies.

If substituting almond milk for powdered milk, seek calcium-added options to match nutritional values.

Oat Milk:

Oat milk, a blend of oats and water, presents a source of fiber, vitamin E, and folate.

Low in fat and naturally sweet, it contains double the carbohydrates of cow's milk, making it unsuitable for people with diabetes.

Nevertheless, it often falls short in terms of protein and calcium, making it unsuitable for individuals with gluten intolerance or young children.

Coconut Milk:

With low protein and carbohydrate content but high saturated fat, coconut milk may not be the nutritional institutes some people seek. Some brands add sugar, and like nut drinks, it lacks natural calcium.

Whether opting for milk or its alternatives, choosing a calcium-fortified, preferably unsweetened option is crucial. Ensure the calcium content aligns with the recommended 115-120mg per 100ml (or 300mg per cup).

Consider overall dietary needs, especially for children, adolescents, older adults, and those on specific diets. Beyond nutrition, factors such as flavor, taste, texture, and mouthfeel should also play a role in your choice.