A few months ago, I posted an article comparing the health benefits and drawbacks of common sweeteners used in tea. I enjoyed writing that article so much that I thought I would do a similar post comparing different kinds of milk, including dairy and plant-based milks. A few people on Instagram seemed to like that idea, so I did some research and I’m breaking it all down here.

Taste & Texture

Before we get into the health benefits of different kinds of milk, let’s talk about taste and texture. Taste is going to come down to preference. Personally, I enjoy the taste of 1% cows milk or reduced-sugar almond milk the best. Once in tea, texture makes more of a difference than taste, at least in my opinion. If you’re looking to make a tea latte, whole milk or oat milk will give you the best froth. Otherwise, any milk you like should be fine.

General Health Comparison

First things first (and this might be an unpopular statement), non-dairy milk is no healthier for you than regular milk. If you are lactose-intolerant or have a milk allergy, then nondairy milks might be the best option for you, but there is no research (yet) to show that they are any healthier than regular milk.

With that out of the way, let’s compare different dairy and nondairy milks separately. Skim milk has long been considered the healthiest milk, but 1% milk is gaining popularity among health professionals. Milk is fortified with Vitamin D in order to improve calcium absorption, and Vitamin D is best absorbed with a source of fat. Another option that is gaining popularity is goat’s milk because it is higher in protein and lower in lactose than cow’s milk.

As for plant-based milks, each one comes with its own health benefits and concerns. Soy milk and pea milk are the best sources of protein, and pea milk is also a good source of iron. As for downsides, coconut milk is high in saturated fat, which should be limited in the diet, while rice and oat milk are high in carbohydrates, which might be a concern for some people.

Does Milk Affect the Health Benefits of Tea?

A variety of studies have been done on the effects of regular milk on the health benefits of tea—unfortunately with varying results. A 2017 study of over 1,800 participants in Fujian, China found that the interaction between tea and milk consumption was significantly associated with a decreased risk of oral cancer. Additionally, a very small study from 2007 found that adding milk to tea did not decrease the positive effects of antioxidants in tea.

However, another very small study done around the same time found that milk cancels out the health effects of black tea on cardiovascular health due to the milk casein binding with the catechins in tea. It’s important to note, though, that measurements were only taken before and two hours after drinking the beverages (tea with milk, tea without milk, or hot water), so it is possible that milk just caused a slower absorption of the catechins and did not completely negate the effects.

There has been almost no research done on the effects of plant-based milks on tea. One positive is that if milk casein truly does blunt the health benefits of tea, nondairy milks do not contain casein, so that would not be a problem. In the future, I would be especially interested to read research about the effects of other high-protein nondairy milks, like soy and pea milks, on tea to see if their proteins bind catechins in a similar way as milk casein.

So what’s the tea?

All things considered, I would say to keep drinking milk in your tea if you like the taste of it, and to use whatever milk you like best. Most people are not drinking tea or putting milk in their tea strictly for the health benefits. As long as you are eating a varied diet full of fruits and vegetables, you should be getting enough antioxidants and calcium without having to worry about your tea or the milk you put in it.

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Like this article? Read more like it here:

Tea vs. Coffee: Which is Healthier?

Note:

I am not yet a Registered Dietitian and am therefore not certified to give nutrition counseling. Please consult your doctor or other healthcare provider before following the advice in this article.

References:

Chen, Fa et al. “Independent and joint effects of tea and milk consumption on oral cancer among non-smokers and non-drinkers: a case-control study in China.” Oncotarget vol. 8,30 (2017): 50091-50097. doi:10.18632/oncotarget.15096

Kyle, Janet A M et al. “Effects of infusion time and addition of milk on content and absorption of polyphenols from black tea.” Journal of agricultural and food chemistry vol. 55,12 (2007): 4889-94. doi:10.1021/jf070351y

Mario Lorenz, Nicoline Jochmann, Amélie von Krosigk, Peter Martus, Gert Baumann, Karl Stangl, Verena Stangl, Addition of milk prevents vascular protective effects of tea, European Heart Journal, Volume 28, Issue 2, January 2007, Pages 219–223, https://doi.org/10.1093/eurheartj/ehl442

Rolfe, Helen. “No Dairy? No Problem: Decoding Nondairy ‘Milks’ for Dancers.” Dance Spirit, Dance Spirit, 11 June 2019, www.dancespirit.com/how-to-decode-and-pick-the-best-nondairy-milk-beverages-2537235406.html.