Milk can be a hot-button topic. And with so many new alternative forms of milk (as in non-cow’s milk) out there, it may make you feel like the OG milk is simply bad for you. At least that’s what I thought. Everybody around me was ordering coffee with oat milk, so I thought they must know something that I didn’t and started ordering it too.
So what really is the deal? I turned to nutritionist Laura Parada to find out more.
Cow’s milk: Is it healthy?
First things first: Cow’s milk isn’t actually bad for you, according to Parada. “Organic cow’s milk and organic dairy products are good for you as long as you aren’t lactose intolerant,” she says. “Dairy products provide us with much-needed calcium to keep bones and teeth healthy, as well as minerals like magnesium and phosphorus, vitamins A and B, and protein.”
Cow’s milk is one of the only complete proteins, which means it contains all nine essential amino acids that we are unable to produce on our own. Although cow’s milk is not an essential part of the human diet (other complete proteins include eggs, meat, tofu, and other soy products), it’s an easy way to hit a lot of dietary necessities.
Now, to discuss some of the concerns and potential misconceptions about cow’s milk: It’s loaded with antibiotics and hormones or can cause inflammation. A 2024 study specifically looked at three types of milk—homogenized, pasturized, and raw—and how consumption would affect the gut. The biggest takeaway? “These new findings suggest that consumption of raw milk can be potentially inflammatory due to its vast microbiota, in addition to the well-known risks of its consumption, and that processed milk can prevent or promote inflammation according to the type of processing to which it was submitted.” Out of the three, it was found that only pasteurized milk decreased the inflammatory reaction.
So when it comes to cow’s milk, the way it’s processed matters.
Oat milk: Is it healthy?
We all know where cow’s milk comes from, but what about oat milk? It starts with just combining oats and milk and then potentially adding in ingredients like enzymes, minerals, and vitamins to fortify; oils and sugars to help with texture; and potential flavors.
Oats contain two studied anti-inflammatory ingredients: soluble fiber beta-glucan and the polyphenols group avenanthramides. But it’s these potential add-in ingredients that make the bigger picture more complicated when it comes to inflammation. “That’s why we should look for the most natural oat milk when choosing one,” says Parada. “Choose one without additives and with the highest percentage of the base plant food, whether soy, almonds, chia, or oats.”
Of course, oat milk is a fantastic option for those with lactose intolerance, an inability to digest the sugar (lactose) found in milk that results in gastrointestinal symptoms. It’s important to remember that these alternatives are highly processed foods, Parada adds.
Oat milk vs. cow’s milk: Which is better for you?
You’re at the coffee shop and have your pick between pasteurized milk and a simply made oat milk—which do you choose? If you’re not lactose intolerant or vegan, go for the cow’s milk. First, it’s generally the healthier choice because the nutrient profile is overall much better for you. But when it comes down to inflammation, it’s better too. Emerging bodies of evidence show that consuming dairy in general helps fight inflammation, so go for the cheese too.
