If you've found yourself overwhelmed by the growing list of milk options like cow, almond, oat, soy, coconut and more, you're not alone.
On the latest episode of the Healthier Michigan Podcast, host Chuck Gaidica sits down with registered nutritionist Shanthi Appelö to decode the ever-expanding world of milk and help listeners make informed choices for their health.
Dairy milk
Cow’s milk remains a staple in many households, prized for its calcium, protein and vitamin D content. A single cup delivers about a third of an adult’s daily calcium needs and 8 grams of protein. Fortified with vitamin D, cow’s milk is especially important for building strong bones in children. However, Appelö notes, cow’s milk isn’t recommended for children under 12 months due to immature kidneys, and dietary restrictions, allergies or ethical and environmental considerations have led many to seek alternatives.
Plant-based milks
Plant-based milks, including soy, oat, almond and coconut, have surged in popularity. Soy milk is nutritionally closest to cow’s milk, offering similar protein content and often fortified with calcium and vitamin D. Oat milk is favored for its creamy texture, especially in coffee, and is a good cooking substitute, though it contains less protein. Almond milk is low in calories but also low in protein, making it ideal for those looking for a lighter option. Coconut milk, while plant-based, is high in saturated fat and should be consumed in moderation.
Nutrition labels
With so many options available, Appelo stresses the importance of reading nutrition labels. Key things to look for include at least 300 milligrams of calcium, 100 IU of vitamin D, minimal added sugars (ideally under 5 grams per serving) and protein content close to cow’s milk (around 8 grams per cup). Added sugars and fats, especially in flavored or barista blends, can quickly turn a healthy choice into a less nutritious one.
Ultimately, the best milk for you depends on your dietary needs, lifestyle and values. Whether you’re motivated by health, environmental concerns or taste, making an informed choice means checking the label and considering what fits best into your daily routine. As Gaidica and Appelö conclude, navigating the dairy aisle doesn’t have to be daunting, just remember to read those labels.
Listen to the podcast, Pros and Cons of Milk Alternatives, to hear the entire conversation. A Healthier Michigan Podcast is brought to you by Blue Cross Blue Shield of Michigan.
To hear more episodes on your smartphone or tablet, subscribe on Apple Podcast or Spotify or your favorite podcast app.
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