It’s packed with calcium and fortified with Vitamin D, but do we really need milk in our lives?

For a number of years now the nutritional tide has been turning on milk. For many of us, cow’s milk is the first thing we remember drinking, and it’s usually referred to as a healthy choice.

But since those clever scientists discovered milk is actually a poorer source of dietary calcium than first thought, and announced humans, like cows, can get all the calcium they need from a plant-based diet, things have gone a little sour.

While we still believe not much beats an ice cold glass of milk, or a steamy, milk-based hot chocolate before bed, for those who either don't wish to partake, or can't due to lactose intolerances, there are plenty of great alternatives on the shelves at Choithrams.com

We take a look at a few of the most popular.

Is oat milk healthy?

In a nutshell - yes oat milk is healthy and good for you. It's high in protein, contains a number of other nutrients and works wonderfully in brekkie bowls.

It's packed full of fibre and plant-based protein, promotes a healthy digestive system, and is generally a really great source of calcium. Most brands also fortify their versions with added nutrients such as vitamin A, B, B-12 and D, an extra bonus.

However, oat milk is actually not healthier than cow's milk. Weigh up key vitamins and minerals, and cow’s milk is the clear winner. Oat milk has five per cent less calcium than its dairy alternative.

It also does not contain all nine of the essential amino acids that soy and dairy milk do. Cow's milk additionally boasts eight grams of protein in a 230ml serving compared to oat milk's three grams.

There is however some advantages of oat milk nutritionally - vitamin D and vitamin B-12. The plant-based drink has 50 per cent vitamin B12 in it as opposed to just 18 per cent in cow's milk. 

Almond milk

You have a lot of choice with almond milks and it's also pretty easy to make yourself.

Almond milk contains the same heart-healthy fats as olive oil, and is naturally low in calories and saturated fat. It also contains a moderate amount of protein, but many products aren't fortified with calcium. 

Milk tip: Look out for brands that are sweetened – you'll see things like sugar, maltodextrin, agave or rice syrup in the ingredients list.

We love the Aussie favourite PureHarvest Almond and Coconut Quench.

Cashew milk and macadamia milk

Cashew and macadamia milks are low in kilojoules, fat and sugar, but are also low in beneficial nutrients such as protein.

The nut milks, especially macadamia milk is, on average, more expensive than any of the other plant-based milk alternatives.

Coconut milk

Coconut milk is low in carbs and kilojoules, but is naturally higher in saturated fat than other non-dairy alternative. It is great for hydration but does lack protein and calcium, unless you go for a brand that is calcium-fortified.

Rice milk 

This one is probably the most hypoallergenic of all the milk substitutes, and on average is the cheapest of the plant-based milk alternatives.

It's low in fat and saturated fat, but it's also low in protein and many brands are not calcium-fortified, meaning they lack a fair amount when compared to cow's milk. 

Because rice milk is naturally high in sugars, on average it is usually twice as sugary as soy milk.