There are so many options for anyone out there who’s avoiding classic dairy options, like cow milk. But are plant-based milks actually good for you?
There are many types of plant-based milks available, such as almond milk, soy milk, oat milk, and coconut milk, offering a range of flavours and textures. According to Harvard TH Chan School of Public Health, plant-based milks have benefits for the heart and the planet. Dr Alok Chopra, a cardiologist, weighed in on the benefits of various plant-based milks in an Instagram post he shared on November 27, 2024.
What are the benefits of plant-based milk?
According to Dr Chopra, many plant-based milks are fortified with essential nutrients. He also highlighted how plant-based milks generally have a lower environmental impact than dairy milk, requiring less water and land to produce. In his caption, he wrote, “Plant based milk is definitely a healthier choice for the planet and for you! Packed with nutrients, easy to digest, and full of so many positives.”
Dr Chopra went on to list the ‘benefits of plant-based milk’:
1. High in fibre
2. Rich in nutrients
3. Lower in calories
4. Eco-friendly
5. Lactose free
6. Good for heart health
7. Anti-inflammatory properties
8. No hormones or antibiotics
9. Allergen-specific choices
10. Digestive benefits
Is plant-based milk good for you?
In a March 2025 interview with HT Lifestyle, Dr Zeeshan Ali, PhD, nutrition expert and research program specialist at the Physicians Committee for Responsible Medicine (PCRM), said, “The science is clear: Plant-based milk alternatives offer significant advantages for human health. As a nutrition researcher studying the effects of dietary choices, I’ve observed how these alternatives provide essential nutrients while avoiding the health concerns associated with dairy consumption.”
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According to him, plant-based milks offer unique health benefits:
Soy milk provides protein comparable to dairy milk and contains beneficial isoflavones that support heart health.
Hemp milk delivers essential omega-3 fatty acids, crucial for brain function.
Oat milk supplies dietary fiber and complex carbohydrates that help maintain stable blood sugar.
Almond and walnut milks contribute healthy fats and vitamin E, supporting immune function.
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