Oat, coconut, rice—which milk wins for your health and taste?

There was a time when things were simple. A warm glass of milk before bed. No questions asked. Nobody wondered if it was almond or soy—those words weren’t even part of your daily vocabulary.

Fast forward to now, and welcome to the dairy drama. Almond this, oat that, soy everything.

So, what’s the deal? Which one actually deserves a spot in your fridge (and your life)? We get it, it’s confusing. So, while you stand in the dairy aisle, looking at labels, we’re here to spill the tea… or milk. (Sorry, couldn’t resist.)

Dr. Yasir Shafi Bazdar from Wellth, Dubai, explains, “Whole milk is nutrient-dense and supports bone health, particularly in growing children.” He cautions, however, that “the high saturated fat content may be unsuitable for those with heart disease or high cholesterol.” For a lighter option, he notes that “low-fat and skim milk contain the same protein and calcium but with reduced fat and calories. They may be more heart-friendly but can be less satiating and lack the fat needed for optimal absorption of fat-soluble vitamins like A, D, E, and K.”

Gone are the days when your only choices were full-fat or skim. With more people embracing vegan lifestyles or managing lactose intolerance, plant-based milks have taken over supermarket shelves. So, which one suits your health  and your morning coffee —best?

We turned to Rahaf Mohammed Altowairqi, clinical dietician at Medcare Royal Speciality Hospital, to break down the most popular picks and what you need to know before you make the switch.

Light, nutty, and low in calories, almond milk is a favourite among those watching their sugar or dairy intake. It’s naturally lactose-free and rich in antioxidants, particularly vitamin E, which supports skin health and immune function. But there’s a catch. It’s quite low in protein compared to cow’s milk, and commercial versions may include additives that can affect gut health.

·         Calories: 41

·         Protein: 1 g

·         Carbs: 2 g

·         Fat: 3 g

If you want something that mimics dairy nutritionally, soy milk is your best bet. It contains about 7 to 9 grams of protein per cup and has heart-healthy unsaturated fats. It also contains isoflavones, which may support hormonal balance. However, it’s not suitable for those with soy allergies, and while once controversial, research now supports its safety in moderate amounts even for hormone-sensitive individuals.

·         Calories: 38

With its rich texture and naturally sweet flavour, coconut milk is a standout in the kitchen. However, it’s high in saturated fat and low in protein. It’s better suited for cooking than as a daily dairy alternative.

Gentle and hypoallergenic, rice milk is often a go-to for those with multiple food sensitivities. “It’s easy on the stomach, but it’s also high in carbohydrates and low in protein, which may make it less suitable for people managing blood sugar levels.”

Other notable alternatives include oat milk, prized for its creamy texture and heart-healthy beta-glucans, and pea protein milk, valued for its high protein content and sustainability.

Once upon a time, some studies suggested that low-fat cow’s milk or calcium-fortified milk might promote weight loss. Calcium, it was thought, could increase metabolism.

In one small 2007 trial, soy milk was found to be just as effective as skim milk in aiding weight loss under a calorie-restricted diet.

But don’t get too excited: A larger meta-analysis of 22 studies in 2016 found no strong evidence that milk itself promotes weight loss.

Still, replacing sugary drinks like soda or juice with unsweetened milk might help reduce your overall sugar intake—which is a win.

Milk, whether it’s from a cow, a coconut, or a carton of almond, is just one piece of the wellness puzzle. Each type brings its own perks: Some help lower cholesterol, others pack in antioxidants, and a few are lifesavers for those with allergies or intolerances. But no milk can do it all alone. What really matters is the bigger picture—a balanced, nutrient-rich diet filled with whole foods.

Before pouring that next glass, scan the label for sugars or additives. And if you're choosing plant-based milk for little ones, it’s best to check in with a pediatrician first—it may not have everything growing bodies need.