The Best Type Of Milk To Drink, Depending On Your Health Goals

Cow’s milk. Soy milk. Oat milk. Almond milk. Pea milk. There are so many different types of milk and milk alternatives, it can feel impossible to decide which is healthiest to drink. But the reality is, when it comes to milk, there is not a one-size-fits-all answer.

“When choosing a milk [or milk alternative], it’s important to look at different factors: health needs, budget and taste,” said Sandra Arévalo, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

The first step is knowing which nutrients are essential for your individual health needs, she said, and what to look for on the nutritional label. We talked to experts about the best type of milk or milk alternative to drink depending on common health conditions and goals, from gut health to bone health to blood sugar management.

It’s a myth that cow’s milk is dangerous for gut health, said Dr. Rabia De Latour, a gastroenterologist at NYU Langone Health. “Unless you have lactose intolerance or a milk protein allergy… it really should not be something that’s detrimental to [it].”

When drinking cow’s milk, she recommends organic, because it comes from cows that have not been given antibiotics or hormones. Some people may find A2 milk (which doesn’t contain the A1 beta-casein protein) easier to digest, according to Amy Kimberlain, a registered dietitian and Academy of Nutrition and Dietetics spokesperson. Lactose-free milk is a good option for those who are lactose intolerant.

Consuming probiotics and prebiotics are also key for a healthy gut. So what’s the difference between the two? Probiotics are the “good bacteria” in the body, while prebiotics act as food for these healthy bacteria, according to WebMD.

Kimberlain recommends kefir, a fermented milk drink packed with probiotics, to help with digestion and support a healthy immune system.

Soy milk is another option for people who want to improve their gut health. “Soy has shown to increase specific good gut bacteria, such as bifidobacteria and lactobacilli, which help calm inflammation in the gut.” said Sue-Ellen Anderson-Haynes, a registered dietitian and spokesperson for the AND.

Lastly, oat milk has a soluble fiber that acts as a prebiotic called beta-glucan. This promotes “the growth of healthy bacteria, which can aid in maintaining a healthier digestive system and improving the flora of the gut,” Kimberlain said.

If a milk is rich in both calcium and vitamin D, it helps promote “strong and healthy bones,” Kimberlain explained. Calcium is “essential for bone formation and maintenance,” while vitamin D “enhances calcium absorption and bone growth.”

Other nutrients that are important for bone health include phosphorus and protein. So which milk options contain all of these nutrients? Cow’s milk and some fortified plant-based milks.

Cow’s milk is naturally high in calcium and provides a good source of protein. One serving of skim milk (1 cup) has an average of 300 milligrams of calcium, which is about 23% of the recommended 1,300 mg of calcium per day for adults, according to the U.S. Food and Drug Administration. There are about 8 grams of protein per serving of skim, or 16% of the recommended 50 grams of protein a day. When looking at the nutrition label, typically at least 10% to 19% of the daily value is considered a good source of a vitamin or nutrient, and 20% or more is considered excellent.

Choose options that are also fortified with vitamin D, Kimberlain advised. A2 milk and lactose-free milk can provide these key nutrients for bone health, too.

Soy milk is “a complete protein, containing all nine essential amino acids,” Anderson-Haynes noted. Fortified soy milk also has a similar amount of calcium and vitamin D to cow’s milk, according to the FDA.

Almond and oat milk fortified with calcium and vitamin D are good options for bone health as well, but most options don’t contain much protein, Kimberlain said. (Some almond milks have a higher amount of protein if pea protein is added.)

Millions of people in the U.S. have high cholesterol, which can cause health issues like increased risk of heart disease and stroke, according to the Centers for Disease Control and Prevention.

“When choosing milk to help manage cholesterol, it’s important to consider options that are lower in saturated fat,” Kimberlain told HuffPost. “I always recommend looking at your whole day’s intake to see where and how much saturated fat… you are getting, so that you know how to begin to cut back on your total fat for the day.”

The American Diabetes Association recommends that less than 10% of a person’s total calories should come from saturated fat, whereas the American Heart Association advises no more than 5% to 6%. If you need 2,000 calories per day, this would be about 13-20 grams of saturated fat daily, Kimberlain explained.

Anderson-Haynes highly recommends soy milk, citing research showing that it has no cholesterol and “has a similar carbohydrate and protein profile” to cow’s milk ― but less saturated fat.

Kimberlain also suggests skim milk and unsweetened almond milk. Depending on the brand, some types of unsweetened oat milk are also low in saturated fats, and the soluble fibers in oat milk can help lower cholesterol levels, she said. Avoid whole milk, which has a high amount of saturated fat. (About 5% or less for the percent daily value on the nutrition label is considered low, and 20% or more is considered high, according to the AND.)

Similar to the recommendations for high cholesterol, you also want to look for options that are low in saturated fat if you’re trying to lose weight, Kimberlain said.

You should also avoid added sugars and opt for drinks that have fewer calories but are high in nutrition, according to WebMD. Skim milk and soy milk are good options.

“The general idea isn’t to necessarily count calories … [It’s] more nuanced and not so easy to say how many calories someone needs,” Kimberlain pointed out. Rather, “you’re looking at a meal and how it stacks up, versus hyperfocusing on any one food [or] drink.”

When it comes to prediabetes, gestational diabetes and types 1 and 2 diabetes, “choosing the right type of milk can make a difference,” Kimberlain said.

First of all, you want to avoid any flavored or sweetened options. These are usually filled with added sugars, which can lead to elevated blood glucose levels, she explained.

Unsweetened soy milk “contains protein and healthy fats, which can help slow down the absorption of carbohydrates and prevent a quick spike in blood sugar,” Kimberlain said.

Because unsweetened almond milk is low in carbohydrates and calories compared to cow’s milk, she also recommends it for people who are watching their blood sugar levels. However, some almond milks don’t contain protein. Look for options that have pea protein added.

Oat milk is higher in total carbohydrates, so it’s not the best option for someone who has prediabetes or diabetes, Anderson-Haynes said. (For comparison, oat milk has around 16 grams of carbohydrates for 1 cup, whereas unsweetened soy milk has about 5 grams and unsweetened almond milk has about 3 grams.)

“Though people with blood sugar irregularities can consume foods with carbohydrates, it’s the liquid carbs that can be tricky to keep an eye on,” Anderson-Haynes said.

Skim and low-fat cow’s milk are lower in saturated fat and higher in protein, which helps balance the blood sugar levels. But they also contain carbohydrates in the form of natural sugar lactose. For someone dealing with low blood sugar levels, drinking cow’s milk can help treat this.

“For some people… dairy [milk] can actually cause their acne to flare,” explained Dr. Anthony Rossi, a board-certified dermatologist.

More research is needed before we understand exactly why this happens, but one theory is that some hormones in cow’s milk can cause inflammation, which can clog your pores, according to the American Academy of Dermatology Association (AAD).

Cow’s milk does not cause acne for everyone, but if it’s a trigger for you, Rossi recommends using a milk substitute that doesn’t have any added sugars. These can make your blood sugar spike and lead to inflammation and an increase in sebum production (an oily substance in your skin), which can cause acne, according to the AAD.

Rossi prefers almond milk with no additives. Look at the nutritional label to make sure almonds and water are the main ingredients. (Some common additives in plant-based milk include carrageenan, xanthan gum and lecithin.)

Because people may respond differently to certain types of milk, it’s important to consult with a nutrition expert for these and other health conditions and goals. An expert can provide personalized recommendations based on your individual health needs and preferences, Kimberlain said.

If you can’t tolerate the taste of milk or a milk substitute, you’re probably not going to want to drink it. If you’re interested in a product, Arévalo suggests buying a small container or picking up free samples so you can taste-test it before committing to a larger amount. And remember, there are other ways you can incorporate milk into your diet besides drinking it.

“Making parfaits, smoothies, creamy sauces and dips, homemade ice cream or even adding it to curries are great ways to use milk,” Anderson-Haynes said.

Once you find one that appeals to your taste, you can compare the prices of different brands, use coupons and buy larger sizes to get more for your money.

And remember, you don’t have to commit to just one milk option. Arévalo summed it up well: Each milk has different nutrients, so it can be beneficial to incorporate multiple kinds into your diet.