The Best Type Of Milk To Drink, Depending On Your Health Goals

Cow’s milk. Soy milk. Oat milk. Almond milk. Pea milk. There are so many different types of milk and milk alternatives, it can feel impossible to decide which is healthiest to drink. But the reality is, when it comes to milk, there is not a one-size-fits-all answer.

“When choosing a milk [or milk alternative], it’s important to look at different factors: health needs, budget and taste,” said Sandra Arévalo, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

The first step is knowing which nutrients are essential for your individual health needs, she said, and what to look for on the nutritional label. We talked to experts about the best type of milk or milk alternative to drink depending on common health conditions and goals, from gut health to bone health to blood sugar management.

The best milks for gut health

It’s a myth that cow’s milk is dangerous for gut health, said Dr. Rabia De Latour, a gastroenterologist at NYU Langone Health. “Unless you have lactose intolerance or a milk protein allergy… it really should not be something that’s detrimental to [it].”

When drinking cow’s milk, she recommends organic, because it comes from cows that have not been given antibiotics or hormones. Some people may find A2 milk (which doesn’t contain the A1 beta-casein protein) easier to digest, according to Amy Kimberlain, a registered dietitian and Academy of Nutrition and Dietetics spokesperson. Lactose-free milk is a good option for those who are lactose intolerant.

Consuming probiotics and prebiotics are also key for a healthy gut. So what’s the difference between the two? Probiotics are the “good bacteria” in the body, while prebiotics act as food for these healthy bacteria, according to WebMD.