Which plant-based milk is the most beneficial?

You're standing in  the milk aisle at the supermarket. In front of you are soy, oat, almond, pea, rice, and coconut milks... All in attractive packaging, all promising to be the perfect alternative to dairy.

But which one is actually the most beneficial?

I've gone down this rabbit hole for you. And I can say right away, there is no clear winner. It all depends on what you need. Do you want to lose weight? Keep track of your blood sugar? Avoid allergens? Or are you looking for the most complete substitute for cow's milk possible?

(Plus: we need to talk about what's actually IN those packages. Because that's just as important as which variety you choose.)

The honest answer…

The question ‘which plant-based milk is the healthiest?’ is a bit like asking ‘which car is the best?’. The answer depends on who is going to drive it/drink it

When it comes to plant-based milk, the main things to consider are:

• Protein – how much is there, and is it complete?
• Calories – important if you're trying to lose weight or keep your weight stable
• Carbohydrates and sugar – especially important if you're monitoring your blood sugar
• Allergens – can you tolerate the ingredients?
• What else is in it – additives, oils, stabilisers (we'll get to that)

Let's look at the most common options.

1. Soy milk: the classic that still performs best

If I had to choose a plant-based milk to replace cow's milk straight up, it would be soy milk. And there are good reasons for that.

Why soy milk stands out

Soy milk contains about the same amount of protein as regular whole milk: around 3.5 grams per 100 ml. More importantly, soy protein is complete, meaning it contains all the essential amino acids the body needs. This is unique among plant-based milks.

In addition, soy milk contains fewer calories than cow's milk and mostly unsaturated fats instead of saturated fats. Unsaturated fats are better for your heart and blood vessels. Soy also contains isoflavones, which can help lower LDL cholesterol (the ‘bad’ cholesterol).

However, there are some things to consider

Soy milk is not suitable for everyone. If you take levothyroxine (thyroid medication), you should avoid soy close to taking that medication.. And during pregnancy, it is usually recommended not to overconsume soy products.

Choose soy milk if:

You want an alternative that is as complete and ‘milk-like’ as possible – protein, satiety, nutrition – without having to think too much about it.

2. Pea milk: the surprising newcomer

Pea milk is relatively new on the shelves, but for some people, it is actually a really good choice.

Why is pea milk interesting?

It contains about 2.2 grams of protein per 100 ml, which is better than most other plant-based alternatives besides soy. But the big thing is that it contains hardly any carbohydrates at all.

The low carbohydrate content keeps your blood sugar stable. This makes pea milk extra interesting for those who have diabetes or want to avoid blood sugar spikes.

And then there's something many people care about: pea milk is basically hypoallergenic. No soy, no nuts, no gluten. If you have allergies or intolerances, this can bethe safest bet.

Choose pea milk if:

You need stable blood sugar, or you need to avoid soy/nuts/gluten.

3. Oat milk: fantastic in coffee, a little trickier for the body

Oat milk is the superstar of the coffee world. It foams well, it's creamy, it's everywhere. But from a health perspective, it's a little more nuanced.

The advantages

Oat milk contains beta-glucans, fibres that can help lower cholesterol, which is good for our heart. And in terms of taste, it's very easy to like. It makes a latte a good latte.

But, here's the downside:

Oat milk is relatively rich in carbohydrates – around 6.8 grams per 100 ml – and during production, the starch is broken down into maltose, a sugar with a very high glycaemic index. The result? Your blood sugar can spike quickly.

For those with diabetes, trying to manage insulin resistance or trying to lose weight, this can be a disadvantage.

Choose oat milk if:

You mainly want something tasty in your coffee or smoothies and don't have problems with blood sugar regulation. In that case, choose an unsweetened variety.

4. Almond milk: light, but not particularly nutritious

Almond milk is popular with people who want to lose weight, and understandably so. The unsweetened variety contains around 13 calories per 100 ml. That is very little.

The truth

Nutritionally, almond milk does not deliver particularly impressive results. The protein content is around 0.4 grams per 100 ml – in other words, almost nothing. And most almond milk sold in shops contains only around 2% almonds. The rest is water plus additives to make it feel creamier than it actually is.

The positive thing is that almonds provide vitamin E, which is good for the skin. And, of course, low calorie content.

Choose almond milk if:

Low-calorie content is more important to you than protein and satiety. But don't expect it to cover your nutritional needs on its own.

5. Other alternatives – a brief summary

There are more varieties. Let's take a look at three more, so you get the full picture.

Rice milk

The most hypoallergenic milk. Almost no one is allergic to rice. But it is also the sweetest: around 9.7 grams of carbohydrates per 100 ml and the highest glycaemic index of all plant-based milks. Rice milk is also sometimes discouraged for young children due to possible traces of inorganic arsenic, which is absorbed by the rice plant more easily than other plants..

Coconut milk

Provides quick energy via MCT fats. But it consists almost entirely of saturated fat – around 90%. Not ideal if you're thinking about your cardiovascular health.

Cashew milk

Quite low in calories and without natural sugars. Sounds promising, but just like almond milk, it contains almost zero protein.

The problem with pre-packaged milk

Now to tell yousomething that is often overlooked: what is actually in those attractive cartons on the shelf?

If you read the list of ingredients, you will often see:

• Thickeners (guar gum, xanthan gum, carrageenan)
• Emulsifiers (lecithin)
• Added sugar or other sweeteners
• Flavourings
• Salt

That's quite a lot of additives for something that is marketed as ‘natural’.

About fortification

Plant-based milk does not naturally contain calcium, B12, B2 or vitamin D, unlike cow's milk. That is why manufacturers add these nutrients. This is not a problem in itself – you need these nutrients – but it is good to know that organic varieties are not fortified. According to Swedish law, only conventional drinks may be fortified. So ‘organic’ does not automatically mean more nutrition.

Make sure your drink contains:

• Calcium (around 120 mg per 100 ml)
• Vitamin B12
• Vitamin B2
• Vitamin D

Sugar is the culprit

Much of the plant-based milk sold in shops is sweetened, even though it is not necessary. Choose unsweetened if you can. Yes, it may feel a little less ‘milky’ at first – but you will quickly get used to it.

The alternative: make your own plant-based milk!

All these additives are the reason why many people choose to make their own milk at home. That way, you know exactly what you're drinking.

It used to be quite a hassle: soaking nuts or grains, blending, straining... yes, it took at least half an hour each time. Now there are machines like Mylky that do the same thing in about a minute. You put in your ingredients, press start, and you're done. That's right, no manual straining.

The advantages are clear:

• No thickeners
• No strange additives
• No added sugar
• Just raw ingredients + water

The disadvantage:

• You need to add calcium and vitamins yourself if you want to achieve the same nutritional profile as conventional shop-bought versions. You can do this with supplements, but it's an extra step.

So, is this something for you? It depends on how much it's worth to you to have control over the content – and whether you're willing to put in a little extra effort yourself.

Conclusion

There is no ‘best’ plant-based milk. I would have liked to give you a straight answer, but it's not possible to say ‘take this and you're done’. Our bodies, needs and goals are different.

The important thing is that you:

• Choose an enriched variety (unless you make your own and supplement it yourself)
• Choose an unsweetened variety when possible
• Read the ingredient list – the shorter, the better
• Match your choice to your needs: protein, blood sugar, calories, allergies

And here is perhaps the most important point in the entire text of this blog:

The most beneficial plant-based milk is the one you actually like and continue to drink. Because the best diet is still the one you can stick to.

So next time you're standing in the milk aisle: turn the package over. Read the ingredients. Think about what you need. Choose accordingly – not based on what the carton promises on the glossy front, but on what you now know to look for.