The milk and milk-substitute shelves in supermarkets have never been more crowded. Alongside cow's milk, a wide variety of plant–based drinks can now be found, including soy, oat, almond, and rice. For many, this is a health, environmental, or culinary choice, but as the variety grows, so does the confusion.
Is cow's milk really pro–inflammatory? Is soy "bursting with hormones"? Is oat drink ultimately just liquid carbohydrate? And which drink provides the highest nutritional value?
Dr. Sigal Frishman, Director of the Nutrition Unit at Beilinson Medical Center and Chief Dietitian of the Hospitals Division at Clalit, believes the answer is more complex than it seems.
"As a general statement, there are nutritional benefits to dairy products and there are benefits to plant–based substitutes. In both groups, there are excellent products and less recommended products. There is no single best food, and one must look at the overall diet and not just at the type of milk poured into the coffee," she explains.
The big surprise is found in the rice drink
One of the most prominent findings in the nutritional comparison is the very low protein content in rice drink. While a glass of cow's milk contains about 7.7 grams of protein and a glass of soy drink provides about 7 to 8 grams of protein, rice drink contains only about 0.7 grams of protein. At the same time, it contains between 24 and 28 grams of carbohydrates, more than all the other drinks tested.
Meital Ron El, a dietitian in the Maternal and Fetal Department at Beilinson, explains that: "In rice drink, there is a lot of carbohydrate and little protein compared to the other drinks. The percentage of protein, carbohydrate, and calories are important metrics, but it is also important to check the ingredient list to understand what the product consists of."
According to her, rice drinks also contain arsenic in varying amounts, and therefore it is recommended not to base the bulk of plant–based drink consumption on them over time.
Does milk really cause inflammation?
In recent years, dairy products have become a target of criticism from quite a few influencers and figures in the nutrition field. One of the common claims is that milk and its products increase inflammation in the body and are even linked to various diseases.
Dr. Frishman dismisses this claim. "One must distinguish between scientific research and marketing interests. Studies have not found a link between dairy products and inflammation or arthritis," she says.
According to her, dairy products provide important nutritional components that are sometimes difficult to obtain from other sources, including high–quality protein, calcium, vitamin B12, and iodine. "Iodine is a mineral that is very difficult to find in other foods, and therefore dairy products constitute an excellent source for it," she explains.
Which dairy products are considered the most recommended?
According to Frishman, the standout products in the dairy group are sugar–free yogurt and kefir with up to 10% fat.
Beyond protein, calcium, iodine, and vitamin B12, they also contain friendly bacteria from the Bifidobacterium family, which have been linked in many studies to digestive system health and better overall health.
And what about lactose intolerance?
Many people avoid dairy products due to stomach aches, gas, or bloating. According to Frishman, in many cases this is lactose intolerance and not a milk allergy.
"Milk contains lactose, and the more liquid the product is, the more lactose it contains. Milk has the highest amount, white cheese less, cottage cheese much less, and hard cheeses have almost no lactose," she explains.
The solution can be switching to low–lactose products, lactose–free products, or using lactase supplements before meals.
Soy is not bursting with hormones
Plant–based milk substitutes also suffer from quite a few myths. One of the most common is the claim that soy drink contains high amounts of hormones. "Again, there are a lot of commercial interests here," says Frishman. "Soy drink is completely safe for consumption."
According to her, soy drink is actually the closest plant–based drink to milk in terms of protein content. It is based on a whole legume, and in most brands, it also contains no added fat.
<br>Not every almond drink actually contains almonds
Ron El emphasizes that it is important to read the ingredient list. "Almond drink contains mostly water and very few almonds, usually between only 2% and 5%. Therefore, the amount of protein in it is also very low," she explains.
In other plant–based drinks as well, it is advisable to check if sugar, stabilizers, or vegetable fats have been added, which might reduce the quality of the product.
<br>So what is the healthiest?
According to the experts, there is no single answer that fits everyone. Cow's milk and soy lead in terms of protein content. Yogurt and kefir provide additional nutritional benefits. Oat drink contains more carbohydrates and less protein, while rice drink provides very little protein and is based mostly on carbohydrates.
The main message is that one should not rely on the healthy image of a particular product. Before putting a drink into the shopping cart, it is recommended to check the protein, sugar, calcium, and additional ingredients content. Sometimes, the very product that looks the healthiest on the shelf is the one that provides the lowest nutritional value.