The milk alternatives that work best for weight loss will vary for each person. Ideally, you want to choose options that are lower in added sugars and provide nutrients that support your overall health goals.
Plant-based milk alternatives can be part of a balanced approach to weight management when combined with appropriate eating patterns and lifestyle factors. Some unsweetened alternatives like almond, soy, and pea protein milk may offer different nutritional profiles compared to dairy milk.
Finding the right milk alternatives for your unique needs can feel overwhelming, but you're not alone in this journey.
This guide will help you understand various alternative milks that might align with your health goals and preferences, always keeping in mind that the best choice depends on your individual health profile.
We’ll answer:
Disclaimer: This article is for educational purposes. You should consult with your clinician to choose the right milk alternative for you. Each individual has their own specific nutritional needs. A knownwell clinician will consider your eating preferences and unique requirements.
The best milk alternative for weight loss depends on your individual needs. There are lots of options out there, and choosing one that fits your goals, tastes, and preferences may be tough.
We’re here to guide you through a comparison of various options to help you make an informed choice that works for your unique situation.
Here's a comparison of the protein and calorie content across 9 popular plant-based milks:
The milk alternatives that may support weight management goals are generally lower in added sugars and provide nutrients that align with your individual health needs.
Choose unsweetened versions to limit added sugars, and remember that the best choice depends on your overall eating pattern, preferences, health considerations, and how your body responds to different foods. Start with small amounts to see how your body responds before making it a regular part of your eating pattern.
Typical serving is 8 oz (1 cup), but your registered dietitian can help determine appropriate portions for your needs.
Note: Many brands add sweeteners, flavorings, or emulsifiers. Always check the nutrition label closely. If you take blood-thinning medications like warfarin, consult your clinician about vitamin K content in fortified plant milks, as vitamin K can impact medication effectiveness.
Consider consulting a knownwell registered dietitian before making significant changes to your nutrition pattern.
We discussed these milk alternatives, focusing on factors that may support various health goals, while recognizing that individual responses vary. That way, you’ll be informed to collaborate with your clinician to choose a milk alternative that fits your nutritional needs, weight management goals, and personal preferences.
The factors we highlighted include:
Nutritional profile: We specified options that provide or are fortified with meaningful nutrients while fitting into various eating patterns, recognizing that nutritional needs vary by person.
Protein content: We mentioned the options that have higher protein content (about 7-9 grams or above per serving, depending on the individual) and options that have less protein, highlighting the added benefits of each regardless of their protein content.
Added sugar content: We pointed out the calorie and sugar content of only the unsweetened varieties, as added sugars can affect blood sugar responses differently in different people.
Versatility: We mentioned various applications and eating patterns where the milk alternatives work well. We also noted their different tastes, textures, and how they can satisfy your dietary requirements.
Your knownwell registered dietitian can help you weigh the benefits and considerations of each option based on your health goals and preferences.
Dairy milk can play a role in a healthy eating pattern. It provides essential nutrients, supports bone health, and some studies have shown its positive effect in changing body composition, though the size and consistency of these effects vary considerably across different research trials.
Results vary depending on individual health status, portion sizes, and overall eating patterns.
Why switch to plant-based alternatives? You don’t have to, but there are some reasons people choose them:
Bottom line: Neither option is one-size-fits-all. The best choice depends on your individual tolerance, preferences, nutritional needs, and values. Many people successfully incorporate both dairy and plant alternatives into their eating patterns. For example, Greek yogurt can still be a healthy snack for some people.
Soybeans form the main ingredient in soy milk. The consistency is similar to that of dairy milk, but it may taste different. People describe it as nutty, creamy, and slightly beany.
But let’s be honest, many brands add sugar and different flavorings to their alternative milks, so you have to check out the nutrition labels.
Soy milk typically contains 7-9 grams of protein per cup, similar to the protein content of dairy milk, making it one of the highest-protein plant-based options available.
Research shows that moderate soy intake (consult your healthcare provider for what this means for your specific situation) is safe for most people.
However, if you have a hormone-sensitive condition, check with a dietitian first. Soy contains isoflavones, plant compounds that can interact with estrogen receptors in the body.
Ways to enjoy: Try it in coffee, smoothies, or oatmeal. You can blend soy milk with frozen fruits for a protein-rich smoothie, though be mindful of added ingredients if weight management is part of your goals.
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Pea protein is a plant-based milk extracted from yellow split peas. It’s a good alternative for people who have soy allergies, as pea protein is naturally soy-free. It contains roughly 8 grams of protein per cup, and is higher in protein than most plant-based milks.
Pea protein milk has a mild, slightly earthy flavor and works well in smoothies, cereal, and coffee. Many brands fortify it with vitamin D and calcium.
Remember to check the label for added sugars and flavorings, so you’re sure it aligns with your preferences.
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You can make almond milk from ground almonds and water. It’s lactose-free, low in saturated fats, and low in cholesterol.
Even though it only has about 1 gram of protein, some clinicians recommend this option for patients who need lower-calorie or low-sugar alternatives compared to dairy or soy milk.
Unsweetened almond milk comes in many flavors and goes well with smoothies, coffee, or cereal.
Some unsweetened almond milk brands are fortified with calcium and vitamin D. Still, make sure to check labels carefully to ensure you're meeting your nutritional needs, as your overall eating pattern matters more for long-term health than any single beverage choice.
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Note: Check labels for allergen warnings about cross-contamination. Facilities that process almond milk may also handle other tree nuts, soy, or dairy. Choose brands certified free from cross-contamination if you have severe allergies.
Producers make flax milk from flax seeds, which are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA provides anti-inflammatory benefits, though individual responses vary.
The ALA in flaxseed milk differs from the EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fish oils and seafood. Your body can convert some ALA to EPA and DHA, but the conversion rate is limited.
Nutritional content varies by brand, so always check the label if you're looking for specific nutrients.
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Cashew milk has a mild flavor and a smoother texture than some other plant-based milks. It’s generally thinner than dairy milks, unless concentrated or blended with ingredients that thicken it.
Despite its low protein content, it’s naturally lactose-free and low in saturated fats.
Nutrient fortification varies by brand. If you rely on milk for calcium and vitamin D or protein, check the nutrition label and balance your eating pattern with other sources as needed.
It tastes good in coffee and smoothies.
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Oat milk has a naturally sweet taste and creamy texture that works well in coffee, lattes, and baked goods.
Oat milk contains more carbohydrates than most nut or seed milks, which may affect blood sugar differently in different people, especially when consumed alone and in large quantities.
Oat milk contains more carbohydrates than most nut or seed milks. This can raise blood sugar more quickly for some people, especially if consumed in large amounts on its own.
Pairing oat milk with protein or healthy fats, or using it as part of a balanced meal, may help moderate blood sugar responses for some people.
Tip: Choose unsweetened varieties to limit added sugars, especially if blood sugar management is part of your health goals.
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Coconut milk, a popular milk alternative, comes from the white flesh of coconuts. Coconut milk (the carton variety, not canned) is naturally lower in carbohydrates, which may work well for people following lower-carb eating patterns.
Important: Carton coconut milk is different from canned coconut milk. Canned coconut milk contains more fat and calories, and cooks use it for thickening soups, curries, or sauces. The carton version works well as a beverage.
Because coconut milk is higher in saturated fat than most plant-based milks, your clinician may recommend consuming it in moderation, especially if you're monitoring cholesterol levels.
Tip: Check the label for added sugars or emulsifiers if you’re using carton coconut milk in beverages or recipes.
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Hemp milk typically provides 2-4 grams of protein per cup and is naturally rich in alpha-linolenic acid (ALA), a plant-based omega-3. Plus, it contains all nine essential amino acids to form a complete protein source.
Hemp milk has a mild, nutty flavor and tastes good in smoothies, cereal, and coffee. Many brands fortify with calcium and vitamin D, but the amounts vary.
If you’re looking for a plant-based milk with omega-3 and moderate protein, or just for an alternative to soy and nut milks, then your clinician may recommend hemp milk to you.
Tip: Hemp milk isn’t easily available in some areas, and its protein content may not be enough to rely on as your main protein source.
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Macadamia milk blends macadamia nuts and water into a smooth and subtle beverage, making it appealing for people who prefer mild flavors or are sensitive to stronger tastes.
The light flavor profile and smooth consistency work well for people who want a dairy alternative without pronounced nutty or plant-based tastes. It generally contains fewer carbohydrates and added sugars (in unsweetened versions) but is also lower in protein. Many brands fortify it with calcium and vitamin D.
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Ask yourself the following questions to help decide which plant-based milk might best suit your goals:
Choose soy milk or pea protein milk for 7-8 grams of complete protein per cup. These options support muscle maintenance, promote satiety, and help stabilize blood sugar when paired with meals. Skim dairy milk also provides excellent protein if you tolerate lactose well.
Select unsweetened almond milk or cashew milk at 25-40 calories per cup. These work well in smoothies, coffee drinks, and cereals where you want volume without a lot of calories. Remember to include protein from other sources in your meals.
If you’re allergic to tree nuts, opt for pea protein, oat milk, or soy. These options are free from tree nuts, though they can still cause allergic reactions in sensitive individuals.
Oat milk and cashew milk provide the creamiest texture and best frothing capabilities for coffee drinks. Their natural thickness creates satisfying lattes and cappuccinos. Soy milk also froths well.
Oat milk makes a good dairy substitute for most baking needs. Oats have a similar flavor profile to wheat and a similar consistency to dairy milk.
You may need to add extra fat to match the dairy's richness in some recipes. Besides that, you can use oat milk as a 1:1 ratio in most baking recipes.
Plant-based milks cost more. Alternative milks typically double the cost of dairy milk (of these, soy tends to be the cheapest).
Buying oats or almonds in bulk makes DIY plant-based milk both easy and affordable. You only need access to a blender, filtered water, and cheesecloth. But, let’s face it, making plant milk at home can only reduce costs if you have time and equipment.
Other ways to reduce costs include looking for store brands, buying in bulk when on sale, or using smaller amounts mixed with water.
Finally, to choose the best milk alternative for your goals, identify your top priorities, whether it’s low calories, high protein, or allergy-friendly ingredients. Soy and pea protein milk work best for protein. Almond and cashew milk make the best options for cutting calories.
Remember, these recommendations are for educational purposes. Always consult your healthcare provider before making significant dietary changes.
At knownwell, we understand that nutrition recommendations like the best milk alternative for weight loss must account for your individual health status, preferences, food sensitivities, and lifestyle factors. What works perfectly for one person may not be the right choice for another, and that's completely normal.
Our registered dietitians work with you to develop personalized eating patterns that fit your life. Whether you're managing weight, dealing with food allergies, or simply want to optimize your health, we help you make informed choices that you can sustain long-term.
Our registered dietitians provide expert guidance on:
Through collaborative care planning, we consider your current eating patterns, health goals, cultural preferences, and practical constraints. This individualized approach ensures your nutrition plan supports your overall well-being while respecting your unique circumstances and preferences.
Our team understands that successful weight management is about finding flexible, enjoyable approaches that align with your body's needs and your life's realities.
Book a virtual visit with knownwell today. Our registered dietitians can help you determine which milk alternatives best fit your individual health goals and eating pattern preferences, taking into account your medical history, food sensitivities, and lifestyle factors.
We accept most major insurance plans, making personalized nutrition guidance accessible and affordable. We have physical locations in the Boston area, Chicago area, Atlanta, and the Dallas/Fort Worth metropolitan areas, plus virtual care available nationwide.
Our approach focuses on collaborative care planning that respects your preferences while optimizing your nutritional intake for sustainable weight management and overall health.
Whether you're just beginning your health journey or looking to refine your current approach, we're here to support you with evidence-based, compassionate guidance. See the knownwell blog for more helpful resources.
Yes, unsweetened almond milk works well for ketogenic eating patterns due to its very low carbohydrate content (1-2 grams per cup) and minimal impact on blood sugar.
The high fat content of keto eating typically comes from other sources like avocados, nuts, and oils, while almond milk provides volume and flavor without adding significant carbs.
Choose unsweetened varieties exclusively, as sweetened almond milk contains added sugars that can interfere with ketosis. Check labels carefully, as some brands add thickeners that may contain small amounts of carbohydrates.
Plant milks alone typically can't meet your daily protein needs, but they can contribute meaningfully when chosen strategically. Soy milk and pea protein milk provide 7-8 grams of complete protein per cup, which equals about 15-20% of daily needs for most adults.
For optimal nutrition, combine higher-protein plant milks with other protein sources throughout the day, such as beans, lentils, nuts, seeds, and whole grains. This approach ensures you get all essential amino acids in adequate amounts.
Note: Plant proteins differ from animal proteins in amino acid composition. While soy milk and hemp milk provide a complete protein source, most plant milks contain incomplete proteins that lack one or more essential amino acids.
A knownwell registered dietitian can help you combine plant proteins effectively to meet your individual amino acid needs.
Carrageenan may cause bloating or digestive discomfort in sensitive individuals, though there is limited evidence to prove it. This seaweed-derived thickener helps create a smooth texture in many plant milks but can trigger bloating, gas, or stomach upset in some people.
If you experience digestive issues after consuming plant milks, try brands that don't contain carrageenan or other thickeners. Many companies now offer carrageenan-free alternatives, or you can make your own milk alternatives at home.
Higher-protein milk-alternative options like soy milk, pea protein milk, or skim dairy milk can be particularly beneficial for weight loss if your clinician prescribed GLP-1 medications for you.
These medications slow gastric emptying and reduce appetite, making protein intake important for maintaining muscle mass during weight management. The protein in these milks helps promote satiety and supports lean muscle preservation while your overall food intake decreases.
Your knownwell clinician can provide personalized guidance about nutritional needs during GLP-1 therapy, as individual requirements vary based on your response to medication and overall health goals.
Specifically, knownwell clinicians typically recommend protein intake of 1.2-1.5g/kg of ideal body weight for their patients on GLP-1 medications, though individual recommendations vary.
Remember, these medications require clinician oversight and should be used according to the FDA-approved indications:
