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While milk from cows may well be the quintessential food staple, plant-based milks have gained a foothold in the United States. Alterna-milks such as oat and almond milk, often touted as healthier alternatives to dairy milk, are now commonly found in homes, restaurants, and supermarkets across the country.
“It’s definitely a great time to be dairy-free,” says Amy Shapiro, RD, founder of Real Nutrition NYC. But even though a product may be labeled “organic,” “vegan,” or “milk substitute,” it does not mean it’s the ideal choice for your specific dietary needs. Here, we break down the pros and cons of seven popular dairy and non-dairy alternative beverages.
Sources: Mayo Clinic Press. Dairy milk, soy milk,... + 15
- Mayo Clinic Press. Dairy milk, soy milk, almond milk — Which is the healthiest choice for you? September 9, 2024.
- U.S. Dairy. Is Whole Milk a Healthy Choice: Understand Milk Nutrition, Calories, and Protein Benefits. September 21, 2026.
- National Institute of Diabetes and Digestive and Kidney Diseases. Definition & Facts for Lactose Intolerance.
- The Organic Center. The Importance of Organic Dairy. Accessed October 30, 2026.
- Cleveland Clinic. Is Dairy Milk Good for You? June 15, 2026.
- Mayo Clinic. Organic foods: Are they safer? More nutritious? February 28, 2025.
- Michigan State University Extension. Goat milk versus cow milk: A comparison. July 22, 2022.
- USDA Agricultural Research Service. Almond milk, unsweetened, plain, refrigerated. Accessed October 30, 2026.
- Allergy Resources (UK). Almond Allergy. Accessed October 30, 2026.
- USDA Agricultural Research Service. Soy milk, sweetened, plain, refrigerated. Accessed October 30, 2026.
- Cleveland Clinic. Soy Milk Benefits: Why This Plant-Based Milk Stands Out. June 9, 2026.
- Eat This Much. Pacific Foods Hemp Milk, Unsweetened, Plant-Based Nutrition Facts. Accessed October 30, 2026.
- University of Wisconsin–Madison Extension. Hemp. Accessed October 30, 2026.
- Eat This Much. Rice Milk Nutrition Facts. Accessed October 30, 2026.
- Environmental Working Group. Arsenic Is In Rice – Should you worry? Accessed October 30, 2026.
- USDA Agricultural Research Service. Oat milk, unsweetened, plain, refrigerated. Accessed October 30, 2026.
