The range of milk available in supermarkets is broader than ever. This makes the task of selecting the healthiest option somewhat complicated.
Traditional cow's milk is packed with nutrients, providing a good source of protein, calcium, potassium, and various vitamins. You can find it in whole, reduced-fat, low-fat, and fat-free versions, often fortified with vitamin D by manufacturers.
However, cow's milk can be difficult to digest for those with lactose intolerance or those recovering from a stomach bug. Whole milk and 2% milk are high in saturated fat too - which can cause cholesterol problems.
People following a vegan lifestyle will need to pick an alternative that meets their beliefs. As well as their nutritional requirements.
The truth is that there isn't a single type of milk that can be labelled as the 'healthiest'. Instead, the best choice will hinge on your metabolic rate, dietary requirements, and existing diet.
Health experts at ZOE looked at the nutritional content of nine of the most popular types of milk - from traditional cow milk to the range of alternatives and what they each offer to our health. Some of these milks can improve your gut health and cardiovascular health so it might be worth making a switch-up.
Goat's milk is often easier to digest than cow's milk, boasting a higher nutritional density and a rich source of vitamin A. However, its robust flavour may not appeal to everyone.
According to one research review, when it comes to plant-based milks, soy milk is the closest match to cow's milk in terms of nutritional value. Like cow's milk, soy milk is a good source of protein, but it contains less fat and potassium.
Oat milk , popular among coffee lovers due to its froth potential, boasts more fibre than most plant-based milks. A spokesperson from Oatly added: "The majority of plant-based dairy alternatives - including oat versions - are fortified with nutrients such as calcium up to the levels found in cow’s milk."
Almond milk is made by soaking almonds and straining the resulting liquid, which unfortunately removes most of the nut's health benefits. Some brands of almond milk contain added salt, vitamins, minerals, stabilisers, and preservatives.
Hemp milk is produced by soaking hemp seeds and grinding them down. This milk is low in carbohydrates and has fewer calories than cow's milk and most other plant-based milks.
Coconut milk is becoming increasingly popular as an alternative to cow's milk. When compared to cow's milk, has significantly less protein and some versions also contain stabilisers, salt, flavourings, and added vitamins.
On the other hand, rice milk contains less protein than many other plant-based milks. However, it typically has higher levels of manganese and selenium.
According to ZOE research, many plant-based milks are lower in saturated fat and calories than cow's milk but the manufacturing process often destroys the parts of the plant that provide nutrition, and it adds lots of new ingredients.
Dairy milks typically have the most nutritional value. Among the plant options, soy milk comes closest to the nutritional profile of cow’s and goat’s milks.