Are Plant-Based Milks Better for You? We Asked a Nutrition Expert

Plant-based milks are often a solid alternative to regular cow’s milk, especially for those who are vegan or may have dietary restrictions. But is plant-based milk healthier for you than cow’s milk? We spoke to a nutrition expert to learn more about the nutrients and health benefits of plant-based milk. 

Is Plant-Based Milk Healthier?

“It depends on individual factors such as nutritional needs, dietary preferences, and health conditions,” says Amy Shapiro MS, RD, CDN, founder and director of Real Nutrition. “Plant-based milk may be lower in calories and saturated fats, but may also have less protein and certain vitamins and minerals unless they’re fortified," she says. If the plant-based milks are fortified, which many are, then they are rich in calcium, vitamin D, and vitamin B12.

What Kind of Nutrients Are Found in Plant-Based Milk?

Shapiro stresses that not every plant-based milk contains the same nutrients, and the benefits can vary among types. However, some specific nutrients are typically found in many plant-based milks that are not in regular milk, including fiber, healthy fats (including monounsaturated and polyunsaturated fats), and Phytonutrients (flavonoids, phytoestrogens, and antioxidants).

Plant-based milks are also free from cholesterol and lactose, and if unsweetened, may even have lower sugar content.

Plant-Based Milk Health Benefits

If you're considering swapping in a plant-based alternative to regular cow's milk, here are some of the top health benefits to be aware of as you make tweaks to your diet.

Reduces Inflammation

Plant-based milks are packed with phytonutrients, which are compounds produced by plants that help keep your body healthy. “Phytonutrients including flavonoids, phytoestrogens, and antioxidants have been associated with reduced inflammation and lowering the risk of chronic diseases,” says Shapiro.

Aids in Digestion

Milks derived from plants are packed with fiber, which is a carbohydrate that helps your body digest food, supports healthy blood sugar regulation, increases satiety, and more. “Dietary fiber content can contribute to improved digestive health and support the growth of beneficial gut bacteria," Shapiro explains.

Alternative for Lactose Intolerance

Lactose-free helps make for a good alternative for people who are lactose intolerant or lactose sensitive, and plant-based milk can also help reduce the risk of heart disease since it is cholesterol-free, according to Shapiro.

Provides Essential Nutrients

Plant-based milk also “provides sources of essential nutrients such as calcium, vitamin D and vitamin B12 for individuals following vegan or dairy-free diets,” says Shapiro, She goes on to explain that different types of plant-based milk offer diverse nutrient profiles. For example, soy milk is high in protein and phytoestrogens, and almond milk is rich in vitamin E and healthy fats.

Drawbacks to Drinking Plant-Based Milk

While plant-based milk can have some protein, Shapiro says it is typically less than regular cow’s milk and some may even be lower in “certain nutrients such as vitamin B12 and calcium unless they are fortified,” which is why it’s important to check nutrition labels.

It's also a good idea to check the label for certain ingredients that you may be allergic to, such as nuts, soy, and gluten, which are often in some varieties of plant-based milk. Shapiro also says that some plant-based milks “may contain added sugars to enhance taste and gums to improve creaminess, which can cause gastrointestinal discomfort and bloating."