If you take a cursory look at any supermarket shelf, you’ll find that we really can – and will – turn pretty much anything into milk these days.
Gone are the days of blue, green or red topped options straight from the cow, there are now an increasing amount of options to pour on top of your cereal, spanning from oat to coconut to even hemp.
But with so many different options to choose from, and with some milks becoming more ‘fashionable’ than others (it’s now thought that as many as a third of British households now have a dairy-free alternative milk in their fridges), how can we be sure which milk is best for us nutritionally?
Well, fear not. Cosmopolitan UK has sought the help of Alison Bladh, clinical supervisor on nutrition at the University of West London, to share her expertise on which milk is the best.
What are all the different types of milk?
Dairy milk
The classic option is still favoured by most people in the UK (a 2024 study found semi-skimmed milk is the best-selling milk in Britain). But it can cause digestive issues for many – and not just those who are lactose intolerant, explains Bladh.
“Dairy milk contains proteins like casein and whey, which can cause allergic reactions in some individuals,” she explains. “The allergenic potential of dairy milk can vary depending on the type of milk and the individual's immune response. For example, whole milk contains more fat and protein than skimmed milk, which may slightly increase its allergenic load in sensitive individuals.”
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Full fat milk has previously been lambasted as being unhealthy (however, whole milk sales have started to rise again in more recent months – perhaps as a result of our newfound protein obsession?). Bladh adds its reputation is slightly unfair, particularly as it’s a good source of vitamins as well as protein.
“Whole milk retains all its natural fat, which can help with the absorption of fat-soluble vitamins like A, D, E and K,” she says. “Whole milk may help with satiety, making you feel fuller for longer, and some studies have linked it to a lower risk of type 2 diabetes and healthier weight outcomes compared to low-fat versions, likely because it’s less processed and more satisfying, helping to reduce overall snacking and cravings.”
Reduced and low-fat cow’s milk have similar benefits, Bladh adds, but would be better for those mindful of calorie intake or saturated fat consumption.
Raw milk
Unpasteurised, or ‘raw’ milk has gained traction in some circles (see American ‘crunchy moms’ for details). This is effectively milk that hasn’t been heat-treated to kill harmful bacteria, with some claiming it's more nutritious than milk that has been processed.
Bladh, however, is wary, and explains the health dangers: “Raw milk can harbour dangerous bacteria like Listeria, E. coli, and Salmonella, which are especially risky for pregnant women, children, older adults, and people with weakened immune systems,” she says.
“In the UK, raw cow’s milk can legally be sold by registered farms directly to consumers (e.g. at the farm gate, via a farmer’s market, or through a delivery scheme) but must carry a warning label.”
She continues: “As a nutritional therapist, I advise caution. If you're considering raw milk, make sure it's from a reputable, regularly tested source, and understand the potential risks.
“For most people, pasteurised milk remains the safer, more reliable option especially when you're looking to meet your nutritional needs without compromising food safety.”
Goat’s milk
Not all dairy milk comes from cows; you may have indulged in goat’s cheese before, so why not give goat milk a go?
Bladh explains it may generally be better for those who struggle with cow’s milk. “Goat’s milk has a different protein structure and lower lactose content, which makes it slightly easier to digest.
“It also contains slightly more calcium and certain medium-chain fatty acids, which are more readily used for energy. However, it’s still a dairy product and not suitable for those with true dairy allergies or following a vegan diet.”
Soy milk
Made from processing soy beans, this plant-based alternative is considered to be the milk most nutritionally similar to dairy. As well as being high in protein and having strong calcium, it is also cholesterol free.
Bladh argues this is a strong option for those who are vegan or lactose intolerant – but warns it may not work for everyone.
“Some people may be sensitive to soy, and it’s not always well tolerated by those with IBS due to its fermentable fibre content,” she says. “For soya milk, I recommend choosing organic when possible. This helps avoid genetically modified (GM) soy, which is common in conventional production, and often means fewer pesticide residues.”
Almond milk
Almond milk is made from almonds and water, meaning it tends to have fewer calories than traditional dairy milk.
However, Bladh warns, almond milk can sometimes have very high sugar content – particularly in sweetened versions – and has low protein.
“Fortified versions can provide calcium and vitamin D, but nutritionally it’s not a like-for-like dairy replacement unless enriched,” she says. “Still, it can be a good base for smoothies or as a light alternative in tea or coffee. It’s best for general use, rather than as a protein source.”
Oat milk
Currently the most popular plant-based milk in the UK (annual sales of oat milk have reached £275 million), its creamy texture and and pleasant, naturally sweet taste has seen it become a staple in both kitchens and plush coffee shops alike.
While there are some health benefits (It’s well tolerated for those with milk allergies, and is often fortified with calcium, B vitamins and vitamin D, Bladh says) it is very starchy and carb-heavy , so it may not be suitable for those closely monitoring blood sugar.
Rice milk
Simply made from milled rice and water, Bladh touts rice milk as the best type of milk if you have many food intolerances. However, compared to dairy and other plant-based alternatives, it contains few dietary benefits.
“It has a high glycaemic index and offers very little protein,” she says. “Although often fortified, it’s not ideal as a standalone nutritional replacement for dairy.”
Coconut milk
This flavourful alternative tends to be light in both texture and carbs – but high in saturated fats.
“It may be fortified with calcium and vitamin D but isn’t naturally nutrient-dense,” Bladh says. “It can be a flavourful addition to drinks or dishes, but its limited nutritional content means it should be used more as a complement than a key dietary source of nutrients.
“Best suited for occasional use in smoothies, teas or curries, especially for those following low-carb or plant-based diets who enjoy its flavour.”
Hemp milk
Made from hemp seeds and water, hemp milk contains omega-3 and omega-6 essential fatty acids, making it unique among plant milks.
“It’s typically low in protein but often fortified with calcium, vitamin D and B12,” Bladh says. “It’s naturally free from nuts, soy, and gluten, and has a slightly nutty taste. Some people find its flavour strong, but it blends well into smoothies or porridge.
“It’s best suited for individuals with food allergies who are looking to boost their intake of essential fatty acids, particularly those following plant-based or anti-inflammatory diets.”
So, which milk is the healthiest?
Bladh argues there is no one size fits all approach to finding the best or healthiest milk.
“The healthiest option depends entirely on your individual health goals, dietary needs, tolerance, and lifestyle,” she says. “If you're looking for a nutrient-dense, natural source of protein, calcium, and B vitamins, and you tolerate dairy well, then whole milk from grass-fed cows can be an excellent choice especially when consumed as part of a balanced, whole-food diet.
“If you're trying to reduce saturated fat or manage heart disease risk, then reduced-fat or low-fat dairy can still offer valuable nutrients with fewer calories and less fat
“For those with lactose intolerance, dairy allergies, or following a plant-based diet, unsweetened, fortified, organic soy milk is the closest nutritionally to cow’s milk, especially in protein. Other plant-based options like hemp, oat, and almond milk have their place, but vary widely in nutrient content.
“It's essential to choose fortified, unsweetened versions and be mindful of added sugars and processing.”
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Kimberley Bond is a Multiplatform Writer for Harper’s Bazaar, focusing on the arts, culture, careers and lifestyle. She previously worked as a Features Writer for Cosmopolitan UK, and has bylines at The Telegraph, The Independent and British Vogue among countless others.
