If you don’t fall into the lactose-intolerant camp, Dr. Bhatia urges you to go for cow’s milk in your diet. “If I had to pick one, this is it because of its protein content—but make sure you always choose organic,” she says. It’s a favorite of Inchauspé’s too.
Alternative Milks
Regardless of why somebody might prefer alternative dairy options, there are a few rules to follow. “When choosing a nut milk, select an unsweetened variety to lower the overall sugar load that many of these nut milks already naturally have,” Dr. Bhatia says. “Remember nut milks don’t have a lot of protein to begin with, so when sugar is added to it, we are impacting the glycemic index—or rise in blood sugar—in response to what we’re eating.”
Soy Milk
Made from the same legume soy that’s edamame and tofu, soy milk is typically fortified, or has additional nutrients added during the production process. You can expect calcium and vitamins A and D. While it’s a great option for those with a dairy intolerance, Dr. Bhatia warns, “Soy milks are typically more processed than other alternative milks, which means they have more sugar. I like to limit overall soy consumption, especially processed soy, to under about three servings per week.”
Almond Milk
Recently demonized because of the toll it has on the environment (this study found it’s second in water use after cow’s milk), almond milk is made from waterlogged almonds—and leaves behind the by-product of almond meal. This is one of the alternative milks that Inchauspé suggests because it has a “normal glucose response” after consumption. Dr. Bhatia says it’s “lower on my list” of choices she suggests.
Oat Milk
This darling of indie coffee shops may not actually be as good for you as you hoped. “My least healthy pick is oat milk,” Dr. Bhatia says. Inchauspé agrees and has spoken to Vogue in the past about the perils of the choice. “While it does have fiber, it also has a lot of sugar and very little protein, so it will spike your blood sugar. Honestly, there are much better sources of fiber.”
Coconut Milk
Different from the liquid found inside a coconut (that’s electrolyte-rich coconut water), coconut milk comes from pressing the meat. And while it does have a distinctly sweet taste, Dr. Bhatia says that’s okay: “Coconut milk may be [the] second-best alternative-milk choice because it simply has saturated fat, which does not allow blood sugar to rise dramatically, and has medium-chain triglycerides to support the gut microbiome.”
Hemp Milk
Dr. Bhatia hit us with a surprise suggestion at the end of our interview: “The best milk for someone who is vegan is hemp milk,” she advises. Made from the seeds of the Cannabis sativa plant, it is more earthy than other varieties. “It actually has a decent amount of protein, has some dietary fiber, and is very gentle on the gut.”