Milk can be a controversial topic. With so many new milk alternatives available (meaning non-dairy options), you might think traditional cow’s milk is unhealthy. At least, that’s what I assumed. When I noticed everyone around me ordering oat milk in their coffee, I figured they knew something I didn’t—so I started doing the same.

But what’s the real story? I spoke with nutritionist Laura Parada to get the facts.

Is cow’s milk healthy?
First, cow’s milk isn’t actually bad for you—unless you’re lactose intolerant. “Organic cow’s milk and dairy products are beneficial,” Parada explains. “They provide essential calcium for strong bones and teeth, along with minerals like magnesium and phosphorus, vitamins A and B, and protein.”

Cow’s milk is one of the few complete proteins, meaning it contains all nine essential amino acids our bodies can’t produce on their own. While not strictly necessary in a human diet (other complete proteins include eggs, meat, tofu, and soy products), it’s an easy way to meet multiple nutritional needs.

Now, let’s address some common concerns:

– Antibiotics and hormones? While this can be an issue with conventional milk, organic options avoid these additives.
– Inflammation? A 2024 study compared homogenized, pasteurized, and raw milk, finding that only pasteurized milk reduced inflammatory responses. Raw milk, due to its natural bacteria, could actually promote inflammation.

Bottom line: How milk is processed matters.

Is oat milk healthy?
Unlike cow’s milk, oat milk is made by blending oats with water, often with added enzymes, vitamins, oils, or sugars for texture and flavor.

Oats themselves contain anti-inflammatory compounds like beta-glucan and avenanthramides. However, many commercial oat milks include extra ingredients that complicate their health profile. “Look for the most natural option—minimal additives and a high percentage of the base ingredient, whether oats, soy, or almonds,” advises Parada.

Oat milk is a great alternative for those with lactose intolerance (an inability to digest milk sugar, causing digestive issues). But remember: most plant-based milks are highly processed.

Oat milk vs. cow’s milk: Which is better?
At the coffee shop, faced with pasteurized cow’s milk or a simple oat milk, what should you pick?

If you’re not lactose intolerant or vegan, cow’s milk is generally the healthier choice—it has a stronger nutrient profile, and emerging research suggests dairy may help reduce inflammation. So go ahead, enjoy that latte with regular milk (and maybe some cheese, too).