Michael Greger: The Best Milk Alternative: Oat vs. Soy Milk

Key Takeaways

• Choose unsweetened soy milk as the best plant-based milk alternative due to its protein content, lower added sugar, and polyphenol richness.
• Opt for fortified oat milk if soy milk is not an option, especially for children, but check labels for added sugar and nutrient fortification.
• Avoid relying on almond, rice, coconut, or other low-protein plant milks for toddlers and young children, as they lack adequate nutrients.
• Monitor nutrition labels for calcium, vitamin D, and added sugar content when selecting any plant-based milk.
• Consider oat milk for its cholesterol-lowering benefits, similar to cooked oatmeal, due to its beta-glucan fiber content.

Products & Gear Mentioned

• Oatly (Swedish oat milk brand)

Notable Quotes

“After weaning, milk of any kind is not required and should not be relied upon as a main source of calories.”

Bottom Line

Select unsweetened soy milk for its superior nutritional profile, or choose fortified oat milk as a cholesterol-friendly alternative, while avoiding low-protein plant milks for young children.

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