Battle Of The Milks: Which Should You Actually Be Drinking?

This guest post comes from contributor FP Naomi.

A while back I posted on the various kinds of oil used in cooking and which are actually the healthiest. A lovely reader suggested I do a follow up with milk. It was a great suggestion, and I want to thank Danielle for leaving the comment. My research proved to be very interesting and full of controversy, so here I have it for you.

I faced dairy, hemp, almond, coconut, and soy milk against each other. With positive and negatives surrounding each, the verdict comes down to your own ideals. Do you want milk that is local and organic, high in protein, rich in calcium, or are you simply looking for the best flavor? Read on to find out which milk is the best match according to your personal needs.

types of milk and their benefits


Local Availability: Unless you live in a warmer climate like the Middle East, Southeast Asia, or California, almonds are not local to you. The money you spend on almond milk will not go back to local farmers, and it will have traveled a long way to get to you.

Level of Wholeness: Most almond milk is highly processed. The store bought kind will usually come with added preservatives, thickeners, and a whole lot of sugar. Look for organic unsweetened versions, or make your own. Be careful when perusing the grocery store though, “all natural” does not mean organic. I usually purchase the brand Pacific who makes a great organic sugar-free almond milk.

Nutrients: Organic unsweetened almond milk is great for you. It’s low in fat, has less sugar that cow and soy milk, contains zero cholesterol, and is high in magnesium and vitamin E. While it does have protein and calcium in it, there is not a whole lot. You’re much better off eating whole almonds if you need protein or dark leafy greens if you need calcium. If you have a nut allergy, do not drink almond milk.

Flavor & Uses: Many people say that almond milk is their favorite for flavor and consistency. I personally agree. It has just the right amount of nutty creaminess, and is not overpowering. It’s the easiest to down with a bowl of cereal and mixes well into a creamy soup.

types of milk and their benefits


Local Availability: Soy beans are grown all over the world, but yet, it’s hard to find local soy milk. To see if there is someone producing it near you, you can investigate a local farmer’s market or organic farm. Someone in charge will probably know if it’s available.

Level of Wholeness: Soy has been gaining a bad rap lately. The bean is so widely grown and its crops are some of the worst when it comes to pesticides and GMO’s; 90% of all soy crops grown in the US are genetically modified. There have been studies linking over consumption of soy to cancer; however, nobody has really proven the correlation as of yet. Your best bet is to buy organic to avoid the pesticides, GMO’s, and highly processed nature.

Nutrients: If you’re in the market for protein, soy is your go to. It is rich in dietary versions such as amino acids, as well as other health boosters, isoflavones (a class of organic compound) and fiber. Soy contains only 1/6 the amount of calcium found in dairy milk, and if you are allergic to soy or legumes, you cannot drink soy.

Flavor & Uses: Soy milk is very rich and creamy. It is a great coffee creamer, and can be used to make dairy-free ice cream or yogurt. Because of its high protein levels, soy is also ideal for post workout smoothies.

types of milk and their benefits


Local Availability: If you live in the United States, hemp milk will not be local to you. The plant is outlawed in the country, and most hemp seeds are shipped to us from Canada. The production of the milk may happen here, but the growing never does.

Level of Wholeness: A lot of hemp milks, as with almond milk, are made with thickeners. Keep an eye out and try to pick organic brands.

Nutrients: First off, hemp seeds are considered a superfood, so they are jam-packed with goodness. Hemp milk is ideal for anyone with a nut, soy, or dairy allergy. It contains none of them and is still very high in protein. It is also rich in omega 3 & 6 fatty acids, is low in sugar, and contains zero cholesterol. Calcium-wise, hemp is your best alternative to dairy with roughly 400 milligrams per a cup.

Flavor & Uses: The flavor to hemp milk is very subtle, but slightly nutty. It goes well with cereal, smoothies, baked goods, and is great if you want a glass to drink. I hear you can also make hemp milk at home, although I’ve never tried it myself.

types of milk and their benefits


Local Availability: Coconuts only grow in tropical environments. Unless you live in one of those places, you will not be able to find local coconut milk.

Level of Wholeness: Coconut milk will often contain additives, so please, go organic.

Nutrients: Coconut milk, like hemp, is great for anyone with nut, soy, or dairy allergies. It is low in cholesterol, carbs, and sodium while providing a nice dose of mood-enhancing B12. It does not have a high amount of protein, so if you’re trying to recoup after a workout, go with another option. Coconut milk is also high in saturated fat, although it is thought to contain an unusual kind that is rich in lauric acid and actually reduces cholesterol.

Flavor & Uses: Since coconut milk is ultra-creamy and high in fat, it is well used to make dairy-free ice cream and tastes great in curry or creamed soup.

types of milk and their benefits


Local Availability: This is the one milk that everyone can find local. Cows are everywhere.

Level of Wholeness: The less fat a milk is, the more processed it is and the more sugar that is added to it. I, personally, would rather consume fat over too much sugar, so I go for raw grass-fed milk that I can get at my local urban farm. It is the least processed, but there are health concerns for children, elderly, pregnant, or immune deficient people. Do not drink raw milk if you fall into one of these categories.

Nutrients: Dairy milk is, obviously, very high in calcium as well as protein and vitamins A and D. Certain research suggests that consuming milk in its most pure, raw, organic state, from grass-fed cows, can potentially promote heart health, control diabetes, help vitamin absorption, and even aid in weight loss.

Flavor & Uses: If you’ve never tried raw grass-fed milk, you should. It’s the richest, it’s slightly sweet, and it’s the most delicious. It works best for making cheese, cream sauces, and baking. I would not drink it by the glassful or pour it into a smoothie simply because of its high fat and calorie content. Use it sparingly.

Check out Naomi’s blog Numie Abbot.

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10 years ago

personally i really love to make my own soy/coconut water blend. So good.

Roxy xox,
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10 years ago

I’ve never even considered hemp milk! I live in Canada so I’m sure I could find some that is organic, and I really like the sound of the benefits. Thank you so much for the information, I’ll have to start the hunt today.

10 years ago

You should add oat milk to the list! I have been using it lately and it is absolutely delicious…creamy, slightly nutty, and quite good for you :)

10 years ago

Flax milk is the way to go!!

10 years ago

Unsweetened Almond milk is my favorite, but I’ll be checking if there is an organic less processed version that I can switch to. Thanks for the information!

10 years ago

you can make your own nut milks blending nuts/water and straining it, and save the pulp for baked goods! there’s a lot of how-to’s for DIY vegan milk online :)

10 years ago

Of course dairy milk is high in fat and protein – mothers produce it to make their babies grow quickly. I would think the inherent cruelty of the dairy industry would be a stronger reason to skip cow’s milk instead of saturated fat.

10 years ago

What are your thoughts on rice, quinoa, or oat milk?

10 years ago

I LOVE soy milk…my Dad is about 75% vegan, and so we always have it at home and I buy it now for my dorm. It’s great in everything! I especially love it in cereal! **I also use it when I’m making a cheese sauce for pasta, because it actually keeps the ingredients binded and they don’t separate like they do with regular milk…super creamy!

10 years ago

Love almond milk, it’s my fave ;)

10 years ago

I recently discovered an Almond/Coconut blend that is delicious! It’s slightly sweet, and very creamy. I drink a big glass for breakfast, and I’m going to make refrigerated porridge with it. Great article!

Victoria Richmond
10 years ago

I thoroughly enjoyed your post, Naomi! I think you’d find Kimberly Snyder’s research and thoughts on dairy interesting. I recently decided to make the conscious decision to go dairy-free, inspired by her research and findings presented in her books. Keep up the awesome posts!

P.S. I LOVED your oil post. It completely guided me through the intimidating waters of what oil to use for what. <3

10 years ago

I buy hemp milk & mix it with coconut milk when making soup, naan or waffles. Hemp milk on its own is great for almost anything. For dessert recipes like cake I use coconut milk because of its sweet, thick consistency. It really does make great ice cream! I tried my own recipe for coconut lemongrass ice cream with cardamom & it turned out perfect with coconut milk! The almond milk I tried with before was powerfully nutty in comparison.

I am very lactose intolerant so I cannot use milk to make cheese. If anyone else reading this is eager to make their own cheese, you can use yogurt to make paneer cheese on your stovetop. It’s as easy as making ghee!

10 years ago

Hubby is lactose intolerant so we’ve been using almond/coconut milk for years. After my baby girl weaned herself from breastfeeding I started giving her regular whole milk as per her Dr. recommendation I didn’t really want to but wasn’t about to deny her the nutrients she needs. I should’ve done some research on to other alternatives. Now she’s almost 2 and I’m looking into switching to something else. Any recommendations on non dairy milk for a growing kid?

10 years ago

This is so interesting! I am also interested in making my own almond milk. Definitely want to try that!

xo, Juliette Laura

10 years ago

My favorites are coconut milk and skim milk! This is interesting, though, thanks for sharing!


10 years ago

I love almond milk. I definitely want to start making my own. Rice milk is delicious too!

10 years ago

Fats are really good for you! You kept listing it as a con, though. Tsk tsk.

10 years ago

Thanks so much for this follow up article! Much appreciated!

10 years ago

I think I love any kind of milk except for dairy and coconut. This is very interesting!

10 years ago

I was disappointed rice milk wasn’t on here- it is the best!!!

10 years ago

Hi !
In Norway we can’t find almond milk, we have to make it ourselves (so I never tasted, but I really want to.)(but almonds are super expensive so maybe not).
Rice milk is the bomb though, at first I was like no way I’m never gonna taste, but I gave some to kids at the kindergarden where I work and they all loved it so I tried and it’s delicious !!!! It’s a sweet as rice (I love rice), and it feels creamy but it’s super liquid.
Dairy milk… why do you say they add sugar to it ? Do they do that in your country ? I’ve never heard of anything like that, why do they do it ? Its insane ? I drink my milk fresh and extra light (there are more vit D and proteins, and less fat)

10 years ago

Love love love soy milk!!! I am 21 years old, my family decided to switch out 2% milk for organic soy milk about 10 years ago. So happy they made this decision. I can’t dream of drinking anything else. ( love almond milk as well!) healthy family habits are the best <3

10 years ago

Haha cows are everywhere. Yes i really want to go as natural as possible with food, and beauty products, etc. Definitely going to look into the whole organic thing, and this was really helpful! Thanks :)

10 years ago

i completely agree with emma, not all fats are bad for you. that’s like saying not to eat avocados..theyre pure fat but the good kind of fat. the fat in dairy milk provides you with nutrients you need. I’m not a big milk drinking because its always given me stomach aches but I always keep a carton of organic milk in my fridge. dairy milk is NOT unhealthy and you shouldn’t promote it as unhealthy. if youre drinking whole milk every day then yes that can be unhealthy but drinking non fat organic milk is perfectly fine.