Plant-based beverage or cow's milk?

The dairy aisle—specifically the beverage section—has seen an explosion of new options in recent years.

I don't know about you, but every day it feels harder to figure out which one is the best. And while I'd like to give you a clear and definitive answer, the reality is that the decision will depend on what you consider your top nutritional priority.

Some people need to eat foods that are lower in carbohydrates for health reasons, due to food intolerances or allergies, or simply because they want to try different options.

Here are some of the options available at most supermarkets:

1. Oat Milk

While it’s clear that drinking oat flakes doesn’t provide the same nutritional value as eating them in a cooked porridge, it’s still a very nutritious option. Oat milk is naturally sweet due to its carbohydrate content; it has a creamy texture and provides fiber. It contains more carbohydrates than other plant-based beverages. Its nutritional value varies, but typically, an 8-ounce (240 ml) serving without added sugar provides:

	Calories	120
	Protein	3 grams
	Carbohydrates	16 grams
	Fiber	2 grams
	Fat	5 grams
	Vitamin B12	50% of the daily value
	Calcium	27% of the daily value
	Phosphorus	22% of the daily value
	Vitamin D	18% of the daily value
	Vitamin A	18% of the daily value

2. Almond Milk

Almond milk is a dairy-free alternative for those who are lactose intolerant, but it is not safe for people with nut allergies. If consumed unsweetened, it is

low in sugar, calories, and carbohydrates. It is a good source of vitamin E, but it is low in protein and other nutrients. Many of these beverages are fortified with calcium, vitamin A, and vitamin D. On average, 8 ounces (240 ml) of unsweetened milk provides:

	Calories	41
	Protein	1 gram
	Carbohydrates	2 grams
	Fat	3 grams
	Vitamin E	50% of the daily value

3. Soy Milk

In terms of nutritional value, soy milk is the most similar to cow’s milk. This is because soy is an excellent source of protein. It’s a great option for those looking to cut out cow’s milk but want to drink a plant-based beverage that’s high in protein. An 8-ounce (240 ml) serving without added sugar provides:

	Calories	105
	Protein	6 grams
	Carbohydrates	12 grams
	Fiber	12 grams
	Fat	4 grams
	Vitamin B12	34% of the daily value
	Calcium	30% of the daily value
	Phosphorus	22% of the daily value
	Vitamin D	26% of the daily value
	Phosphorus	10% of the daily value

4. Coconut Milk

Coconut milk has a rich flavor and is a good dairy-free alternative for those with nut allergies. Many brands mix it with water to give it a consistency similar to cow’s milk. It contains less protein than almond milk, but many brands fortify it with nutrients. It is often used in desserts and beverages. It typically has a higher fat content. An 8-ounce (240 ml) serving of unsweetened coconut milk provides:

	Calories	46
	Protein	none
	Carbohydrates	1 gram
	Fat	4 grams

5. Cow's Milk

Cow's milk is known to be a good source of animal protein. It is naturally rich in calcium, B vitamins, and other minerals. It is usually fortified with vitamins A and D. No

This milk is recommended for people with lactose intolerance or allergic reactions to cow's milk protein. An 8-ounce (240 ml) serving of whole cow's milk provides:

	Calories	149
	Protein	8 grams
	Carbohydrates	12 grams
	Fat	8 grams
	Vitamin B18	34% of the daily value
	Calcium	28% of the daily value
	Vitamin D	24% of the daily value
	Phosphorus	22% of the daily value

In short, all plant-based beverages and cow’s milk have nutritional value. Some options can increase your antioxidant intake, help you avoid allergic reactions or intolerances, and promote healthier cholesterol levels.

A good strategy is to evaluate and try the different options available so you can determine which one fits your budget, taste, and nutritional needs. Remember to check and read the nutrition labels to avoid buying products that contain added sugar or other additives.