Plant-based milks: which are the healthiest for your diet?

The consumption of plant-based milks or plant-based beverages has increased exponentially in recent years. More and more people are looking for alternatives to cow's milk, whether due to lactose intolerance, following a vegan diet, for sustainability reasons, or simply out of personal preference.

A bottle and two glasses of plant-based milk, with a pile of cereal on the side

However, not all plant-based milks are equal in terms of nutritional value, protein content, and health benefits. Some stand out for their protein content, others for their healthy fats or digestibility, while some are very poor nutritionally if not fortified.

In this article, we analyze exactly what plant-based beverages are, which are the healthiest depending on your goals, and what aspects you should consider when choosing the best option.

What are plant-based milks?

Although we often call them "milks," they are actually plant-based beverages made from grains, legumes, nuts, or seeds. They are obtained by grinding the plant food and mixing it with water, followed by filtering and, in many cases, fortifying it with vitamins and minerals.

The most common on the market are:

  • Soy
  • Oat
  • Almond
  • Rice
  • Coconut
  • Hazelnut
  • Cashew

Pros and cons of the main plant-based milks

When choosing the best plant-based beverage, it's important to analyze both its nutrients and its potential limitations.

Soy milk

Advantages:

  • High protein content (similar to cow's milk).
  • Contains isoflavones, plant compounds with cardiovascular and hormonal benefits.
  • It is usually fortified with calcium and vitamin D.

Disadvantages:

  • Can cause digestive discomfort in people sensitive to legumes.
  • Not all brands are fortified.

The most balanced and best option to replace milk in terms of protein.

Oat milk

Advantages:

  • Source of soluble fiber, especially beta-glucans, which help lower cholesterol and regulate glucose.
  • Mild flavor and good texture for coffee or baking.
  • Generally well tolerated by the digestive system.

Disadvantages:

  • Low protein content compared to soy.
  • Many commercial versions have added sugar.

Ideal for maintaining cardiovascular and digestive health.

Almond milk.

Advantages:

  • Low in calories (if sugar-free).
  • Healthy fat profile, especially monounsaturated fats.
  • Light and pleasant flavor.

Disadvantages:

  • Very low in protein.
  • If not fortified, low in calcium and vitamins.

Light option, suitable for low-calorie diets.

Rice milk

Advantages:

  • Highly digestible and hypoallergenic.
  • Suitable for people with multiple intolerances.

Disadvantages:

  • High glycemic index.
  • Almost no protein or healthy fats.
  • Not recommended as a sole milk substitute for children.

Suitable for delicate digestion, but should be supplemented with other protein sources.

Coconut milk

Advantages:

  • Intense and pleasant flavor.
  • Rich in medium-chain saturated fats, which the body quickly uses as energy.

Disadvantages:

  • High in calories.
  • Very low protein and micronutrient intake.
  • Best for occasional use or specific recipes.

Perfect for adding flavor in cooking, not as an everyday beverage.

A bottle and a glass with a straw, both made with plant-based milk.

What to look for on the label of a healthy plant-based milk?

When choosing your plant-based milk, always check the label and pay attention to these aspects:

  • Fortification with calcium, vitamin D, and B12 → essential for those who don't consume dairy products.
  • No added sugar → Opt for "sugar-free" or "no added sugar" versions.
  • Short list of ingredients → Ideally, water + cereal/legume/nut + minerals/vitamins.
  • Percentage of the main ingredient → Look for beverages with at least 8-12% cereal or nut.

So, what is the best plant-based milk?

The answer depends on your nutritional goal:

  • To replace milk protein → Fortified soy is the best option.
  • To improve cholesterol and cardiovascular health → Oats, thanks to their beta-glucans.
  • For low-calorie diets → Almond milk with no added sugar.
  • For digestive problems or allergies → Rice, although it should be supplemented with other proteins.
  • For recipes and intense flavor → Coconut, for occasional use.

The key is to vary your intake and not always rely on the same plant-based milk.

Sustainable benefits of plant-based milks.

In addition to health benefits, plant-based beverages stand out for their smaller ecological footprint compared to cow's milk:

  • Lower water consumption and greenhouse gas emissions.
  • Suitable alternatives within a more sustainable diet.

However, it is also important to choose local and responsible options, as some (such as almonds) have a high environmental impact during their cultivation.

Conclusion

Plant milks are a valid, nutritious, and sustainable alternative to cow's milk. However, not all provide the same benefits: fortified soy is the most complete in protein, oat stands out for its fiber, almond is light, rice is digestive, and coconut adds flavor.

The best choice depends on your goals, but the golden rule is clear: choose plant-based drinks with no added sugar, fortified, and with few ingredients.

Three bottles of different types of plant-based milk, next to some almond and coconut milk.

Written by Sara Montaner. We rely on AI technology.

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