The dairy aisle may need a new name, given the diversity of plant-based milk options now available. Dana Ellis Hunnes, a senior clinical dietitian at UCLA Health, notes that her local grocery store often stocks more non-dairy milks than dairy ones. She has tried various options, including coconut milk, which she found 'too creamy and too watery at the same time,' and now enjoys oat milk for its creaminess in coffee.
The best choice depends on individual needs and preferences, says Hunnes. One person might want more protein, while another seeks to increase calcium intake. Flavour and mouthfeel are also important. While dairy milk remains the most popular option in the US and UK, alternatives are here to stay.
Adults use alternative milks for reasons including a plant-based diet, reducing carbon footprint, or managing lactose intolerance. 'The question of what's healthy or not is a personal one,' says Abigail Johnson, assistant professor at the University of Minnesota. She led a 2025 study of 219 plant-based milks from 21 brands, finding they were generally lower in protein and saturated fat than dairy. However, 70% were fortified with calcium and vitamin D, and some with vitamins A and B12.
Dr Joan Sabate of Loma Linda University explains that adults likely don't need alternative milks to match dairy's nutrient profile exactly, as they get those nutrients elsewhere, unless calcium intake is a concern. Checking labels is crucial, as nutrient content varies; for example, soy milk brands can have different protein levels. 'You can't just pick a plant-based milk off the shelf and assume it's going to meet your calcium needs,' says Johnson.
Hunnes recommends unsweetened varieties to minimise sugar intake. 'If someone is trying to get more protein with minimal sugar, I might suggest unsweetened pea protein milk or unsweetened soy milk,' she says. For most people, alternative milks form a small part of their diet, so they 'won't make or break someone's healthfulness.'
Many alternative milks lack fat, so manufacturers add seed oils for smoothness and as emulsifiers. Experts say research does not support claims that seed oils are toxic or drive chronic disease. The amount in alternative milks is not concerning unless consumed in large quantities. 'Unless people are drinking half a gallon a day, it's not something I would be concerned about,' says Hunnes. Studies show plant-derived oils may reduce cardiovascular disease risk.
