Oat, almond or cow? how to pick the perfect milk

Milk may well be the quintessential American food staple, but its foothold in kitchens appear to be slipping. According to data compiled by Statista, U.S. retail sales of milk have been on the decline since 2005, dipping from 53.5 billion pounds sold in that year to 45.48 billion pounds in 2017.

At the same time, sales of plant-based milks are on the upswing, growing 61 percent between 2012 and 2017, according to market research firm Mintel. Alterna-milks are now found in an estimated one-third of U.S. homes.

“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” 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.