These days there are many milk options.  Traditional cow’s milk has had its share of controversy, but what about the other milk alternatives available on the market? How do you know which is the best?  Honestly, it usually comes down to a matter of personal preference, but the following is a guideline for some of the pros and cons for milk alternatives.  Because cow’s milk is so disputed it will be left off the list.  I will say this about cow’s milk though, children under the age of 2 definitely should be drinking it, and it’s a great source of protein, fat, carbohydrates, vitamins and minerals (except Iron) all in one conveniently packaged item.  With that being said let’s look at what else is out there:

Soy Milk:


-high in protein

-least processed of all milk alternatives

-low cost/easy to find

-good in coffee drinks, smoothies, yogurts and ice cream


-soy is a common milk allergy

-soy crops are usually contaminated (chose organic)

-adverse effects of too much soy for some women and people with thyroid issues

-texture issues

-some people don’t like the flavor

Almond Milk:


-people like flavor/texture

-good source of Vitamin E and magnesium

-low in fat

-less sugar than cow’s or soy milk

-good to bake with


-low in protein

-contains added preservatives and thickeners

-not good for those with nut allergies

-can be more expensive/harder to find

Coconut Milk: (common in the paleo diet)


-low in carbs, cholesterol and sodium

-creamy texture

-contains healthy fats

-high in B12

-high in medium chain triglycerides and saturated fats which are easily burned as fuel


-high in saturated fat

-can solidify or separate

-if canned the chemical composition of coconut milk is ideal for leaching BPA (a known carcinogen) from the can

-contains additives (go organic)

-expensive/hard to find

-flavor may be overwhelming

-can be difficult to digest

Oat Milk: (newer to the market)


-cholesterol free

-good source of vitamin E and folic acid

-oats have countless health benefits


-high in sugar

-doesn’t contain much protein or fiber

-thin texture (contains thickeners)

-not good for people with gluten allergies

-oats are grown with lots of pesticides so chose organic

-hard to find and probably expensive

Rice Milk:


-low in fat and calories

-decent flavor

-easy to make at home



-lacks vital nutrients such as protein, vitamin A, and fats

-grown in pesticide rich environments so go organic although you still may have issues with arsenic

-high in sugar

-thickeners, oils and other additives affect the texture and taste.




Sophie Pratola
Personally Trained By Sophie