Confused between dairy or plant-based milk: Discover the healthier choice by comparing their nutritional benefits and potential drawbacks in this comprehensive guide. Dairy milk is my second recommendation. It is very nutritious, so if you can tolerate the lactose, low-fat cow’s milk is also an excellent choice. But for those looking to go plant-based or lactose-free, soy milk is the most balanced, evidence-backed choice for overall health. ANSWER: Dairy (cow’s) milk and plant-based beverages like soy and almond milks all can be healthy choices. However, the nutritional differences vary widely, depending on the type of product and the brand. This review examines the nutritional differences between skim dairy milk and non-dairy plant beverages, highlighting their benefits and limitations and focusing on nutrients of concern for Americans. A registered dietitian explains how almond, oat, soy and other dairy-free milks compare and how to choose a milk substitute that fits your needs. Navigating the dairy alternatives landscape? Our guide covers the top plant-based milks, cheeses, and other dairy substitutes for your health and lifestyle. Compare cow’s milk and plant-based alternatives. Learn the nutritional differences, health benefits, and how to choose the right option for you. From whole milk to oat and almond, here’s how popular dairy and plant-based milks compare on nutrition, digestion, and environmental impact. Our results show that the analyzed plant-based drinks are not real alternatives to milk in terms of nutrient composition, even if the actual fortification is taken into account. Improved fortification is still an issue and can be optimized using the most bioavailable and soluble derivatives. “Although milk is only one small part of a person’s diet, plant-based milk along with a plant-forward diet offers many benefits for your health and the environment.”.