Are You Drinking The Wrong Milk For You? A Functional Medicine Ranking Of The Best Plant-Based + Dairy Milks

1. Soy

Let’s just get this one out of the way up front. A popular alternative to many plant-based foods due to its high protein content (it is also considered a complete protein that contains all 9 essential amino acids), people are starting to realize just how much soy can impact your health for the worse, long-term. See soy is considered a phytoestrogen - a plant-based estrogen that your body doesn’t produce through your endocrine system. Instead, they are gained through eating plants classified as phytoestrogens like soy. Although natural, constantly bombarding your body with excess estrogen can contribute to hormone imbalances like estrogen dominance in both men and women. Plus, most soy milk you find in the grocery store is not organic and is highly processed and genetically modified.

2. Conventional cow’s milk

For all the Got Milk? commercials we grew up seeing about the benefits of drinking milk on a regular basis, conventional cow’s milk is not high on my list of health foods. This is because cows on most major dairy farms today are given hormones and antibiotics, live in unhealthy conditions, and are fed corn instead of grass, even though grass is their natural food. Their milk is then pasteurized and homogenized and the fat is removed. Then, to make up for nutrient loss, synthetic vitamins are then injected into the milk, trying to stimulate what nature had already included in the whole-food form. All this leads to the common problems with dairy we see today like lactose intolerance and inflammatory reactions. My advice? Stay away from conventional dairy milk! 

3. Rice

From a functional medicine perspective, I don’t hate rice milk but it’s also not my first choice. While one of its key strengths lies in the fact that it is great for people dealing with sensitivities to dairy and nuts, that isolates people who also are sensitive to grains - which, in reality, is most people who are also sensitive to dairy and nuts. Plus, rice milk doesn’t have much nutritional value as it is low in protein and higher in carbohydrates which can spike blood sugar for those who already have blood sugar problems. And with rice being one of the most likely foods to contain mold, especially if it’s not organic, there are more drawbacks to rice milk than pros in my book.

4. Pea

Flying under the radar, but quickly rising in popularity is pea milk. High in protein at approximately x grams per servings and nut, dairy, and grain-free, pea milk sounds like a dream come true for my plant-based friends. But with every pro there is a con. Peas are technically a legume that can be irritating for those with underlying gut dysfunctions. Since they contain anti-nutrients such as lectins and phytates that bind to the intestines (1) and make nutrients inactive (2) in the body by inhibiting absorption. This can irritate your gut and contribute to leaky gut syndrome and digestive distress.

5. Oat

Oat milk's undeniable allure lies in its creamy texture and subtle taste, making it one of the more comparable alternatives to cow’s milk in many dishes, including your morning coffee. For its pros, oat milk contains essential nutrients like fiber, which aids in digestion and supports gut health. But, on the flip side, individuals with gluten sensitivities should exercise caution, as some oat milk products may contain traces of gluten due to cross-contamination during processing and may even cross-react to gluten in some individuals. 

Also, most oat milk you buy at the grocery store is filled with an overload of unnecessary additives, gums, and sweeteners that can negate the health benefits of choosing oat milk in the first place. Overall, oat milk undoubtedly ranks among the top contenders for its versatility and taste, but as with any dietary choice, vet how it stacks up against your personal health case and when in doubt, make your own at home with organic oats and no additives!

6. Nut milks

Nut milks like almond, cashew, and hazelnut have long been a staple for those eating a more plant-based diet. Each one of these options is high in protein, healthy fats, vitamins, and other nutrients. Although there are some people who can tolerate nut milk even though they can’t handle eating nuts, there are many people with nut allergies and intolerances that are still irritated by nut milks. This also doesn’t include the many additives that are found in most store bought nut milks that can perpetuate health problems when eaten on a regular basis. So as long as you can handle nuts (and are choosing the brand of nut milk you are buying wisely or making it at home) nut milks like this are a nutritious option!

7. Goat + Sheep’s milk

Goat and sheep's milk, although not plant-based, are often considered by individuals seeking non-cow's milk choices, each with its distinct set of pros and cons. Goat's milk boasts a protein profile more similar to human milk, making it potentially easier to digest for some individuals. It also contains lower levels of lactose and casein, making it a better option for those with lactose intolerance or sensitivities to casein but still want to enjoy dairy. It also contains essential nutrients such as calcium, potassium, and vitamin A, supporting overall health. On the other hand, goat's milk may still trigger allergies in some individuals and should be consumed with caution if lactose intolerance is severe. 

Sheep's milk, while lesser-known, has its own set of pros, including being rich in healthy fats and proteins. It contains higher levels of certain vitamins and minerals compared to cow's milk, including vitamin B12, zinc, and magnesium. However, like goat's milk, it may pose challenges for those with lactose intolerance due to its lactose content.

8. Grass-fed cow’s milk

One thing I love about grass-fed dairy is that it eliminates all of the problems related to how cows are raised and fed and how their milk is processed in conventional dairy. This alone is a good reason to switch to grass-fed cow’s milk if you are going to stick with drinking cow’s milk.

However, I’ve found that casein - the main protein found in dairy - can be an inflammatory trigger for people with gut problems like leaky gut syndrome, IBS, and autoimmune conditions. But that doesn’t necessarily mean you have to give up on dairy altogether. Beta-casein, the main type, has two subtypes: A1 and A2. In the regular grass-fed milk you find in the grocery store, the A1 subtype is more common (3) because most cows in the United States have casein gene mutations that happened over the thousands of years of crossbreeding different kinds of cows. Beta A2 casein is the OG, ancient casein. Beta A1 casein is one reason people can be intolerant to dairy, with studies pointing to A1 as a trigger (4) for digestive problems and inflammation. A2, on the other hand, has been shown to be more digestible and richer in vitamins.

So all this to say, there is a lot of bioindividuality when it comes to cow’s milk. In a perfect world, we’d all be able to drink cow’s milk in its most natural, grass-fed form. But with all of these factors to consider, 

9. Coconut milk

In my world, coconut milk is the golden child of milk and milk alternatives. This is because it is well-tolerated by most people - including people on more restricted diets like AIP - and has a wide-range of benefits that can push you closer to healing rather than further away. It is loaded with essential healthy fats necessary for a thriving brain, healthy hormones, and blood sugar balance. 

10. Kefir

Fermented dairy is one of my all time favorites. Not only are you getting the nutritional benefits of dairy but it is fermented so your gut is also getting a variety of important probiotics. And when these things work in tandem, you’ll notice! The biggest caveat with this is to make sure it is organic and that you can tolerate it first. I’ve even seen goat’s milk kefir too for those who can’t have cow’s milk.

The takeaway

While there are a few options that I think are overall better than others, the best milk choice is ultimately the one that works the best for you and your individual needs and health goals.

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