Long gone are the days of receiving milk fresh from the cow delivered in a glass bottle to your door. Now, there’s a whole aisle of choices from cow’s milk to soy, almond, oat, and more. But with so many options, how do you know which one is best for you? 

Milk and other dairy products are an important source of highly absorbable and readily available calcium. It is also packed with other nutrients that your body needs including protein, iodine, vitamin A, vitamin D, riboflavin, B12, and zinc which are important for good health. Milk is also a source of healthy, low-GI carbohydrates that are important for energy. 

With so many non-dairy alternatives available now it is easier than ever for people with allergies, intolerances, or following a vegan diet to find a substitute. Some people also choose milk alternatives due to taste preferences or the perceived health benefits. However, it’s important to know that milk alternatives differ in the nutrition they provide and, despite what you might’ve heard, dairy doesn’t cause mucus. It might coat your throat and feel that way, but there’s no scientific evidence behind this claim. 

So how do you know which type of milk is the right choice for you? 

Full fat milk 

Full fat milk contains roughly 4% fat, which makes it an ideal choice for children under the age of two years who require the extra energy and kilojoules for growth and development. Full fat milk is also generally recommended for those struggling to gain weight or at risk of malnutrition. 

Low fat or skim milk 

Low fat milks contain roughly 1% fat, while skim milk is as low as 0.01% fat. For most of the population low fat or skim milk is recommended in order to reduce saturated fat and kilojoule intake. Some people don’t like the more watery feel of a skim milk, so reduced or low fat milk is a good compromise.  

Lactose free 

Lactose free milk is a great option for people who experience lactose intolerance or an inability to digest the naturally occurring sugar in milk. The milk is treated with the addition of an enzyme that pre-digests the lactose, meaning it can be tolerated by those with lactose intolerance. Although lactose is the naturally occurring sugar in milk, this doesn’t make any difference to the sugar content of milk. The sugar is simply broken down, not removed. 

A2 milk 

Milk is naturally comprised of two different proteins, a mix of A1 and A2 proteins. However we now have available milks that only contain the A2 type of protein due to special selection of the cows producing the milk. While lots of health claims are made about A2 milk, currently there is a lack of good quality evidence to suggest it is better than milk containing a mix of both proteins. However, some people with some intolerance to milk report that they experience less digestive discomfort with A2 milk.  

Soy milk  

Soy milk is free of lactose and milk protein, making it a great alternative for those who can’t or choose not to have dairy. It is the closest of the alternatives to cow’s milk in terms of protein and carbohydrate content, but it is naturally low in calcium. If choosing soy milk look for a calcium fortified variety that contains at least 100mg/100ml. 

Almond milk and other nut milks 

Low in both protein and carbohydrate, almond milk and other nut milks including macadamia contain a very small proportion of nuts and are mostly water. Like soy milk they are naturally low in calcium, and it is important to choose a calcium fortified variety. Many options also have added sugar, so look for a no added sugar version if you use nut milk. While they can be a low carbohydrate and kilojoule option for those following a low carb diet, they don’t offer as much from a nutritional perspective as cow’s milk or soy. 

Oat milk and rice milk 

Made from grains, oat milk and rice milk are generally low in protein and high in carbohydrate. Because they lack the fibre and nutrition of consuming the wholegrain, they may not make the best choice for people with diabetes. If you prefer the taste keep portion sizes small and like all non-dairy milks be sure to choose a calcium fortified variety. 

Coconut milk 

Traditionally, coconut milk comes in a can and is used for desserts and savoury dishes such as curries. However, coconut milk is now available to drink as a beverage and will be found with other plant milks. Coconut milk from a can is higher in naturally occurring saturated fat and should be saved for adding flavour to special dishes, rather than as an everyday milk alternative. While the drinkable variety is lower in saturated fat and can be used as a milk alternative, it is also important to note that it is lower in calcium and protein, as with other plant milks.  

The bottom line is that for most people without special dietary needs, reduced fat cow’s milk is likely to be the best choice. Alternative milks can add variety and interest to your diet, but should be chosen carefully to maximise nutrients and minimise added sugars. 

Rebecca McPhee, Accredited Pratcising Dietitian