While milk is a staple in most households, today the range spans far and wide from plant-based milks like oat, almond and soy, to numerous dairy (animal-based) variations, and the choice can be confusing.
Valued for its nutrients, versatility and taste, milk is beneficial for many people and choosing a milk that’s best for you will depend on your preferences and personal health needs. For example, if you follow a plant-based diet or are sensitive to dairy, a dairy-free option is best. However, if you’re prioritising protein or calcium intake and can tolerate dairy, a cow’s milk option may be the best choice.
What’s also important to consider are the nutrients and ingredients in all brands of milk, for example for plant-based milks, some brands add ingredients like thickeners and sugar, which may not be ideal for some people.
Plant-based milks
In recent years, plant-based milks such as those made from nuts, grains, legumes and seeds have grown significantly in popularity. These options are commonly chosen by people who are vegan, lactose intolerant, or looking to reduce their intake of animal products. They are made by blending plant ingredients with water and are often fortified with vitamins and minerals to match some of the nutritional benefits of dairy milk.
Nut-based milks
Nut-based milks like almond, cashew and macadamia milk are generally low in calories compared with dairy milk, and unsweetened versions often contain very little sugar. Nut-based milks also contain healthy fats, especially monounsaturated fats that support heart health. Macadamia milk, for example, is rich in beneficial fats that may help improve cholesterol balance. Another benefit is that many commercial versions are fortified with nutrients such as calcium, vitamin D, and vitamin B12, helping them more closely match the nutritional profile of dairy milk.
These milks tend to have a mild, slightly nutty flavour that works well in coffee, smoothies, cereal, and baking. Cashew milk is particularly creamy, which makes it a good option for sauces and soups.
Nut-based milks also have some limitations. One key drawback is that they usually contain very little protein, for example 240ml of diary milk has 8 grams of protein compare to unsweetened almond milk that has 1 to 2 grams. . Another issue is that many commercial varieties contain added sugars, stabilisers, or thickeners to improve taste and texture. Reading labels is important for those wanting a more natural product.
Grain-based milks
Grain-based milk like oat, rice and barley milk are made by soaking and blending grains with water and then straining the mixture. Oat milk is particularly popular because of its creamy texture and ability to foam well in coffee, making it a favourite among baristas. Its natural sweetness often means less added sugar is required compared with other plant milks. Grain-based milks also tend to contain more carbohydrates than nut milks, which can provide a source of energy. A major downside of grain-based milks is their relatively low protein content. Like nut milks, they typically provide far less protein than dairy milk. Another concern is that some varieties, particularly rice milk, have a high glycemic index. This means they can cause a rapid rise in blood sugar levels, which may not be ideal for people managing diabetes or blood-sugar control.
Legume-based milks
Legume-based milks like soy milk is the most nutritionally complete plant-based milks. One of the biggest advantages of soy milk is its protein content. It typically contains around seven to nine grams of protein per cup, which is similar to dairy milk. Soy milk also contains essential amino acids, making it a complete protein source. In addition, soy milk contains compounds called isoflavones, which have been studied for potential heart-health benefits and possible roles in reducing cholesterol levels.
Despite its nutritional benefits, soy milk is not suitable for everyone as soy is a common allergen. Another concern for some consumers is the presence of phytoestrogens—plant compounds that mimic oestrogen in the body. Some soy products are also made from genetically modified soybeans.
Seed-based milks
Seed-based milks like coconut and hemp milk are rich and creamy, widely used in cooking. The main drawback of some seed-based milks, especially coconut milk, is their high saturated fat content.
Dairy milk
Cow’s milk is the most commonly consumed milk worldwide and is known for its rich nutritional profile. It naturally contains high-quality protein, calcium, vitamin B12, potassium, and phosphorus, all of which are important for bone health and muscle function. Dairy milk also contains essential amino acids, making it a complete protein source.
There are several varieties of cow’s milk based on fat content. Whole milk contains around 3.25 percent fat and has a creamy taste and texture. Skim milk has most of the fat removed, resulting in a lighter taste and fewer calories, so may be better for you if you want to reduce calories, limit saturated fat or are managing cholesterol. However, skim milk does contain slightly fewer nutrients than full-fat milk. For example, Vitamin A is naturally found in the fat portion of milk. When milk is skimmed, some of this vitamin is removed.
Lactose-free milk
Some people find dairy milk difficult to digest due to lactose intolerance. Lactose is the natural sugar found in milk, and people who lack the enzyme lactase may experience bloating or discomfort when consuming it. Lactose-free milk is a good alternative because the lactose has been broken down into simpler sugars, making it easier to digest while still providing the same nutrients as regular milk.
Another option that has gained popularity is milk produced from cows that naturally produce only the A2 protein. Some people report that this type of milk is easier to digest than conventional milk, although research on this is still ongoing.
Cleaner alternative for dairy milk delivery
While dairy milk is a staple in most households, getting it from dairy factories to supermarket shelves typically relies on diesel-powered refrigeration systems that burn fuel and generate emissions.
Emeritus Professor Mohammed Farid from the University of Auckland’s Faculty of Engineering and Design is developing a cleaner alternative.
His portable cooling unit uses panels filled with phase change materials – materials engineered to melt and solidify at precise temperatures – to store and release thermal energy and keep conditions stable during transport.
Paired with four small fans and a temperature controller, the unit maintains milk at 4–5°C, the optimal range for preserving quality and shelf life.
Delivery drivers can load the portable unit into trucks alongside milk bottles early in the morning, where the fans operate according to the controller to distribute cool air evenly throughout the vehicle.
The materials also help mitigate temperature fluctuations when truck doors are opened repeatedly throughout the day.
Designed to match the performance of conventional diesel-powered air-conditioning units, the system aims to reduce emissions while maintaining milk quality.
The technology has been developed through Farid’s spinout company, PhaseFoam, and is currently being trialled with ELS Distribution, a Takanini-based distributor delivering Fonterra milk across New Zealand.
Trials conducted over the summer months have replicated real delivery conditions to test performance in higher temperatures.
Alongside the truck unit, the research has also explored smaller-scale applications. In one experiment, undergraduate students lined a chilly bin with phase change material panels and used grapes to monitor spoilage, measuring carbon dioxide emissions to track how well the system preserved freshness.
Beyond milk, the same approach could potentially support the storage and transport of other chilled foods – and even temperature-sensitive pharmaceuticals or chemicals.
