If you’ve decided to make some dietary changes to improve your PCOS (Polycystic Ovary Syndrome) symptoms, you’ve probably come across the advice to reduce the consumption of dairy products, including milk.
While the topic of dairy and PCOS is pretty controversial and the existing research is actually very limited, it appears that there may be some benefits to a dairy-free diet for some women with PCOS. If you want to know why you can read my full article ‘Does Dairy Affect PCOS & How? All You Need To Know‘, where I go into more detail so you can make an informed decision.
You can also find more nutrition tips here: ‘The Best PCOS Diet (Ultimate Guide)‘.
However, if you do decide to completely eliminate dairy, you may find at first that living with no milk can become a bit challenging since we use it in almost everything. Luckily, nowadays there’s a huge variety of milk alternatives you can choose from and they are becoming more accessible than ever!
But which one should you choose since there are so many of them? Are any types better or healthier than the others? That’s what you’ll find out in this article where I’ll break down the most popular types of milk and milk alternatives in relation to PCOS and I’ll give you some practical tips on how to use them.
Nutrition Comparison of milk and milk alternatives:
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat | For PCOS? |
|---|---|---|---|---|---|
| Cow milk (whole) | 149 kcal | 8g | 12g | 8g | ✕ |
| Skimmed milk (low-fat) | 91 kcal | 9g | 12g | 0.61g | ✕ |
| Goat milk (whole) | 168 kcal | 8.7g | 10.8g | 10.1g | ✕ |
| Almond milk (unsweetened) | 39 kcal | 1.55g | 1.52g | 2.88g | ✓ |
| Coconut milk (unsweetened) | 43 kcal | 0.5g | 0.6g | 4.5g | ✓ |
| Soy milk (unsweetened) | 79 kcal | 7g | 4.01g | 4.01g | ✓ |
| Hemp milk (unsweetened) | 70 kcal | 2g | 0g | 6g | ✓ |
| Flax milk (unsweetened) | 24 kcal | 0g | 1.02g | 2.5g | ✓ |
| Cashew milk (unsweetened) | 23 kcal | 0.8g | 1.2g | 2g | ✓ |
| Pea milk (unsweetened) | 80 kcal | 8g | 0.5g | 4.5g | ✓ |
| Oat milk (unsweetened) | 130 kcal | 4.7g | 20g | 2.3g | ✕ |
| Rice milk (unsweetened) | 113 kcal | 0.67g | 22g | 2.33g | ✕ |
Cow milk
One of the reasons cow milk is a staple of almost every household is the fact that it is promoted as the ultimate calcium and protein source essential for your bone health. It is true that milk is a good source of complete protein with a decent amount of calcium but it doesn’t mean that you can’t obtain those nutrients from anywhere else.
So the reason why milk is considered such an important dietary staple is actually the fact that most people rely on it as their primary source of calcium and protein, according to US data.
But if you learn to consume a healthy balanced diet, you’ll be able to find very soon that there are so many other possibilities to easily get those nutrients from, without the potential side effects of cow milk. And that living without milk is, indeed, possible.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Cow milk (whole) | 149 kcal | 8g | 12g | 8g |
Dairy and IGF-1
When it comes to PCOS, there are multiple ways in which cow milk may affect the condition and its symptoms. One of the reasons why cow milk may not be recommended to women with PCOS is the fact that it contains high levels of IGF-1 (insulin-like growth factor 1), a growth-stimulating hormone that may cause your ovaries to overproduce androgens (male hormones).
Since women with PCOS (due to their high levels of insulin) tend to have lower levels of IGFBP-1 (insulin-like growth factor binding protein 1) that is responsible for keeping your IGF-1 levels in balance, it makes sense why limiting your dairy consumption may improve your PCOS symptoms.
Dairy and acne
If you suffer from hormonal acne (one of the most common PCOS symptoms) you may want to know that cow milk has been shown to be one of the contributors to this skin condition in women with PCOS.
Read more: ‘PCOS Acne Explained & How To Treat It Naturally‘
From my personal experience (I suffered from severe hormonal acne for a long time) I actually saw the biggest improvements to my skin after cutting out dairy completely. But keep in mind that we are all different and that we are all sensitive to different foods so you should always consider your individual circumstances.
Dairy and hormones
But there are other reasons why cow milk may not be good for women with PCOS. First of all, the whole dairy industry is really scary and I recommend watching a couple of documentaries on this topic to learn about the ethical issues as well.
However, it’s also important to realize that the main purpose of cow milk is to feed baby calves so they’re able to grow into full-grown cows. So it’s only natural that there’s gonna be plenty of hormones present in the milk to fulfill its purpose. To some people, this may not be a problem, but if you suffer from an endocrine disorder like PCOS, you really don’t want to mess with your hormones.
Dairy and industrial chemicals
Apart from the cow’s natural hormones (due to the pregnancy and also stress) there are also other chemicals that may be present in the milk (due to the diet and environment).
It’s a common practice to feed livestock animals with large amounts of antibiotics (to treat inflammation), artificial hormones (to increase milk production), and chemically treated feed (to reduce cost). So you can only imagine what all of this may do to your body and your hormones if you consume it on a regular basis.
For this reason, I highly suggest that if you still want to include some cow’s milk in your diet that you always pay attention to its quality. In particular, where it’s from, in what environment the animals have been raised, how they’ve been treated, and what they’ve been fed.
All of those factors can have a massive impact on the final food product and later on your health. To be fair, I suggest you consider those factors with any animal-based products you buy and consume, whether you suffer from PCOS or not.
Is cow milk good for PCOS?
In general, cow milk is not considered good for women with PCOS since it may contribute to the development of PCOS symptoms such as inflammation, hyperandrogenism, and acne. Therefore, women with PCOS may benefit more from including plant-based milk alternatives in their diet.
If you suffer from PCOS I’d always go for a plant-based alternative to cow’s milk as my primary strategy. However, if that’s just not an option for you, make sure you choose high-quality products to minimize any potential negative effects. Look for organic, grass-fed, and preferably local milk whenever possible (farmers’ markets may be a good place to start).
What milk is best for PCOS?
As a general rule, dairy-free milk alternatives may be considered the best option for women suffering from PCOS. However, since there is a large variety of plant-based milk alternatives, the source and the quality of the product also need to be considered as it may affect PCOS differently.
This means that any plant-based milk alternatives won’t result in the potential negative effects associated with dairy, however, there are other risks that need to be considered.
• What are the ingredients?
Firstly, it’s important to realize that many of the available milk alternatives are actually highly processed products with large amounts of added sugars and other additives which may also negatively impact your PCOS.
For this reason, you always want to read the labels when choosing from the many plant milk options. In the best scenario, there will be only 2-3 ingredients (the plant source, water, and salt) and sometimes the product may be fortified with additional vitamins and minerals. However, if there is a list of ingredients you don’t recognize or you can’t even pronounce, I would stay away from that option.
Another great option is to make your own plant milk at home since you can fully control the ingredients and save a lot of money and packaging. You can either use a blender or get one of the automatic plant milk makers to make the process even easier and more comfortable.
I personally like Nutr (available on Amazon) as it doesn’t take up a lot of space and is super-easy to use. It’s also self-cleaning and you can adjust the temperature.
• What’s the source?
Another important factor will be the actual source of the plant milk. For the increasing popularity of dairy-free milk alternatives, there’s also a growing number of different plant sources it is made of. There is definitely no one type that is superior to the other since they are all just different in terms of their consistency, taste, and nutritional value.
Some types might be lower in carbohydrates (more beneficial for people on a low-carb/keto diet), other types might be higher in protein (more beneficial for people struggling with sufficient protein intake) and other types might just taste better in different recipes. So their benefits will be highly dependent on your purpose of using it.
From my own experience, I actually like to use multiple types of plant milks for different purposes. When it comes to PCOS and choosing the best plant milk, these are the things worth considering.
Things to consider:
- the macronutrients content (how much carbohydrates, protein, and fat)
- the micronutrient content (what vitamins and minerals)
- added sugar (including other sweeteners: maltodextrin, xylitol, fructose, honey, erythritol)
- added other chemicals (emulsifiers, stabilizers, starches, preservatives)
- packaging (containers including EDCs chemicals)
- source quality (organic, GMO-free)
- taste/consistency (depends on preferences)
You will soon find out that there are many differences not only between the different types of plant milk but also between the brands of the same type. It may take a couple of tries to find the best one for you but hopefully, I’ll be able to give you a practical guide on some of the most popular and available types, their characteristics, and how to use them.
Best milk alternatives for PCOS:
- Almond milk
- Coconut milk
- Soy milk
- Hemp milk
- Flaxseed milk
- Cashew milk
1. Almond milk
How is almond milk made?
Almond milk is made by blending almonds (which are highly nutritious and great for PCOS) with water and/or salt or other ingredients. Some food manufacturers fortify the product with additional vitamins and minerals such as vitamin A, vitamin D, calcium, and vitamin B12 which can be especially important for vegans or people struggling to get those nutrients from other sources.
Benefits of almond milk for PCOS
Almond milk is now one of the most common milk alternatives you can find on the market and its price has also gone significantly down over the last few years. The great thing about almond milk is that it’s very low in carbohydrates and therefore, it won’t cause a rapid spike in your blood sugar levels (which is key in PCOS).
If you want to know why controlling your blood sugar levels is important in the management of PCOS, you can check out my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It‘ for more details.
If you choose the ‘unsweetened’ version of almond milk, you will also find that it is very low in calories (14-30 kcal/100ml) which may be especially beneficial for people trying to lose weight. Additionally, almonds are amongst the most beneficial nuts for women with PCOS as they’ve been shown to improve several important biomarkers.
You can learn more about the benefits of almonds and other PCOS-friendly nuts here: ‘Best Nuts & Nut Butters For PCOS (Complete List)‘.
What does almond milk taste like?
Almond milk has a mild nutty flavor with a fairly sweet undertone and thin consistency. However, the taste may differ between brands since different flavoring and ingredients may be added to the final product during processing.
If you are familiar with the taste of almonds, you probably won’t be surprised by the taste of almond milk. It literally tastes like almond nuts and some might even have added a vanilla flavor which makes it taste slightly sweet.
How to use almond milk
For its nutty flavor, almond milk is great to use for baking, oatmeals, granola, pancakes, desserts but it also works great in coffee, hot chocolate, and other hot drinks. However, its consistency can be in some cases a bit ‘watery’ (depending on the % of nuts in the milk) and so if you’re looking for a ‘creamier’ consistency, there might be some better alternatives for you.
Negatives of almond milk
There are no significant risks associated with the consumption of high-quality almond milk. However, due to its increasing popularity and high demand, there is also an increasing offer of extremely processed almond milk products to such a level that it may be considered ‘junk food’.
So you may need to put an extra effort into finding the high-quality ones or you can try making your own almond milk at home (which is extremely easy).
If you’re looking for a dairy-free milk alternative with a similar protein content to regular milk, almond milk may also not be the best option for you. There are certainly better options that are much higher in protein content than almond milk.
Is almond milk good for PCOS?
Almond milk is a good dairy-free milk alternative for PCOS due to its low carbohydrate and low-calorie content which may be in particular beneficial for weight loss and insulin resistance management.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Almond milk (unsweetened) | 39 kcal | 1.55g | 1.52g | 2.88g |
I like:
- Mooala Organic Almond Milk (best for frothing)
- Elmhurst Milked Almonds (best ingredient list)
2. Coconut milk
How is coconut milk made?
Coconut milk is traditionally made by grating the white flesh of coconuts and soaking it in hot water. Because coconut is naturally high in saturated fat, it will create a thick layer on the top (coconut cream) and the remaining liquid can be drained to make coconut milk.
Depending on the process, there can be different types of coconut milk created in terms of their fat content (thinner and thicker liquids).
So you can actually choose from multiple varieties (light, full-fat) based on your preferences. The thick creamier version usually comes in cans and the thinner liquid (oftentimes fortified with vitamins and minerals) is now available in other forms (cartons, bottles).
Benefits of coconut milk for PCOS
Coconut milk is now highly available in most places and since there are different varieties, you can choose the one to fit your needs.
Coconut milk is also a great milk alternative for people on a low-carb/keto diet since it has basically zero carbohydrates (if there is no added sugar) and even people with diabetes or insulin resistance (common in PCOS) may benefit from it.
The thicker (full fat) version can even replace regular cream since it has a very similar consistency.
What does coconut milk taste like?
The taste of coconut milk is very mild with only a hint of coconut which makes it very versatile in the kitchen. In comparison to some other plant milk alternatives, it has a slightly sweet nutty undertone and its consistency may range from very thick to very thin, depending on the brand.
How to use coconut milk
Coconut milk is actually a staple in many of the world cuisines (Indian, Thai) so it is commonly used in both savory and sweet dishes. It is actually great for cooking (one of my favorite milks to use) and it can make really nice creamy sauces (curry) but also very tasty desserts (especially good for icing). If you like milk in your coffee or cereals, coconut milk also works really well for that.
Negatives of coconut milk
When it comes to coconut milk, many people are worried about its high content of saturated fat (which is much higher in comparison to other plant-based alternatives).
While saturated fat, in general, is believed to be associated with heart disease (which is now also being questioned), the type of fat in coconut – MCT (medium-chain triglycerides) is actually very different. In fact, there is some evidence suggesting that MCT may be even beneficial to your health due to its different metabolic pathways.
For this reason, the fat content in coconut milk may not be a big problem, however, its low protein content might be, if your goal is to find a high-protein milk alternative. In this case, there are better options that are much higher in protein than coconut milk.
Is coconut milk good for PCOS?
Coconut milk is a good dairy-free milk alternative for PCOS due to its low carbohydrate content which may be beneficial for blood sugar level control. The content of MCT in coconut milk may contribute to additional health benefits to women with PCOS.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Coconut milk (unsweetened) | 43 kcal | 0.5g | 0.6g | 4.5g |
I like:
- Native Forest Organic Coconut Milk (best for cooking)
- Vita Coco Coconut Milk (best for drinks)
3. Soy milk
How is soy milk made?
Soy milk is originally made from only two ingredients: ground soaked soybeans and water. The mixture is then boiled and drained to make soy milk. Due to its comparable protein content to regular milk, it has been used as one of the standard milk alternatives for many years all over the world.
Benefits of soy milk for PCOS
One of the biggest benefits of soy milk is that it’s very high in protein content (one of the highest in comparison to other plant milks). This is especially important for people who rely on milk as their main source of protein.
Sufficient protein intake is important for everyone but it also plays a key role in the effective management of PCOS. So, if you’re looking for a dairy-free milk alternative but you don’t want to compromise your protein intake, you may want to consider soy milk.
The good thing about soy milk is that it is so widely used that it’s a standard item in most places like restaurants, cafes, and hotels as a milk alternative. The price of soy milk is also very affordable (in comparison to other plant milks) and you can choose from many different variations.
What does soy milk taste like?
Soy milk has a very specific taste that can be described as creamy, nutty, and beany. However, the taste can vary between brands depending on their processing methods and added ingredients. Some brands of soy milk might taste very plain in comparison to others that might taste sweet and nutty.
If you’ve never tasted it before you might find it a bit strange at first but it’s easy to get used to. I personally really like the taste of soy milk (especially warm in a coffee).
How to use soy milk
Soy milk can be basically used in all places you would normally use regular milk. This means it works well in cooking, baking, cereals, hot drinks, or smoothies. It is also one of the good milk alternatives that can make a nice froth for your coffee if you enjoy a latte or cappuccino.
However, some types of soy milk may scramble when added to a hot drink (as many plant milks do) so it’s best to warm it first to prevent crumbs.
Negatives of soy milk
The consumption of soy milk and soy products in relation to PCOS is actually a very controversial topic and you might find that there’s a lot of contradicting opinions out there. The reason for that is because soy naturally contains chemicals called isoflavones (phytoestrogens) that are believed to affect our endocrine system and cause hormonal imbalances.
However, this argument is not sufficiently supported by evidence and more studies are now finding that soy may actually improve hormonal function in women with PCOS. I’ve written a whole article about soy and PCOS where I reviewed the current evidence (you can check out the article here for more information).
While more research on the effects of soy on PCOS needs to be done to confirm its therapeutic properties, I personally do include soy products (including soy milk) in my diet on a regular basis and it works for me well. However, always listen to your own body as soy is one of the most common allergens which can be poorly tolerated by many people.
The source of soy is also extremely important since a large proportion of soy produce is genetically modified and grown using harmful chemicals. While the vast majority of this type of soy is used as animal feed, I still suggest that you always choose organic and GMO-free soy products (they are usually still very affordable).
Is soy milk good for PCOS?
Soy milk is a good dairy-free alternative for PCOS due to its high protein content comparable to regular milk. Soy milk is naturally low in carbohydrates which may help to improve insulin resistance and control blood sugar levels in women with PCOS.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Soy milk (unsweetened) | 79 kcal | 7g | 4.01g | 4.01g |
I like:
- Eden Organic Soy Milk (best ingredient list)
- Silk Organic Soy Milk (best for frothing)
4. Hemp milk
How is hemp milk made?
Hemp milk is a blend of seeds from the hemp plant and water. Hemp seeds, in general, have been gaining a lot of popularity recently for their high nutritional value and potential health benefits. In some places hemp milk may not be as common, however, it’s becoming more accessible now.
Benefits of hemp milk for PCOS
Hemp seeds are sometimes referred to as ‘superfood’ for their unique nutritional profile. This is especially because (unlike most other plant sources) it contains a full profile of all essential amino acids (complete protein) and a decent amount of omega-3 fatty acids (important for PCOS).
Therefore, hemp milk may be a great addition for someone who’s looking for some extra source of omega-3 to include in their diet.
You can still find some other milk alternatives that are much higher in their protein content (e.g. soy milk) but in comparison to other plant milk alternatives, hemp milk can still provide you with a decent amount. Hemp milk may also be a great option for people suffering from food allergies (including tree nut allergies) as it appears to be well tolerated.
What does hemp milk taste like?
The taste of hemp milk can be described as mild, nutty, and earthy with a creamy consistency. Depending on the brand, some types of hemp milk may taste slightly sweet and others might be more neutral. The typical earthy taste of plain hemp milk is oftentimes masked by using additional flavoring.
How to use hemp milk
Hemp milk is oftentimes used as a replacement for regular skimmed milk due to its similar thin consistency. Hemp milk also doesn’t separate in coffee or tea so it can be added to hot drinks even cold. It works well in multiple recipes, however, I personally opt for other plant milk alternatives in most cases due to their better taste (but it’s very individual).
Negatives of hemp milk
Since hemp seeds come from the plant Cannabis sativa (the same plant for marijuana), many people are concerned that the consumption of hemp milk may get them ‘high’.
However, hemp (in comparison to marijuana strains) only contains trace amounts of the psychedelic-inducing components of the plant (cannabinoids) which are predominantly concentrated in the flower part of the plant anyway. So drinking hemp milk cannot cause any mind-altering effects.
Due to the natural ‘grassy‘ flavor of hemp milk, you’ll probably find a whole list of other ingredients in most of the store-bought brands, trying to make it tastier. So finding a good-quality hemp milk may be quite a challenge in comparison to other plant milk alternatives that naturally taste good.
Is hemp milk good for PCOS?
Hemp milk is a good dairy-free milk alternative for PCOS since it’s high in polyunsaturated fatty acids (omega 3 and omega 6) essential for health. The moderate amount of complete protein contained in hemp milk may also be beneficial for women with PCOS.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Hemp milk (unsweetened) | 70 kcal | 2g | 0g | 6g |
I like:
- Living Harvest Tempt Hemp Milk (best consistency)
5. Flax Milk
How is flax milk made?
Flax milk is made by blending flaxseed and water. Flax seeds are believed to be one of the healthiest foods due to their nutrient density and multiple health benefits. While flax seeds are commonly accessible in most places, flax milk is usually much more challenging to find on the shelves of regular shops.
Benefits of flax milk for PCOS
Flax seeds are actually one of the richest plant sources of omega-3 fatty acids (essential for health and PCOS) which are usually lacking in most people’s diet. Another great ability of flaxseed is that it may increase the levels of SHBG (sex-binding hormone globulin) that is responsible for decreasing androgens.
This is especially important for women with PCOS since they tend to have low levels of SHBG and high levels of androgens responsible for their symptoms. That’s why flax seeds are oftentimes recommended to women with PCOS as a part of their effective management strategy.
You can find more information here: ‘Flaxseeds For PCOS: Benefits, Risks & Practical Tips‘
Depending on the brand, flax milk can be extremely low in calories, which may be preferred by people trying to reduce their weight, however, it’s also very low in protein which may not work for everyone.
What does flax milk taste like?
Flax milk has a very mild nutty flavor with a slightly bitter undertone. It is oftentimes described as similar to almond milk and oat milk, however, the taste is highly dependent on the particular brand and their flavoring.
I personally find even plain flax milk very tasty and delicious.
How to use flax milk
Flax milk can be used in multiple sweet or savory recipes as a replacement for regular milk or nut milk alternatives. Since it is derived from flax seed it may be an especially great alternative for people with nut allergies as it’s usually well-tolerated.
I personally don’t use flax milk on a regular basis since it’s quite difficult to find in the place where I live so I prefer other milk alternatives. However, I absolutely love flax seeds and their nutritional properties so I include them in my everyday diet but in their original form.
Negatives of flax milk
Access to flax milk seems to be the biggest negative as it’s not a regular supermarket item and currently, it can be only found in specialized shops, health food stores, or online. However, due to its promising benefits and continuously increasing market of plant-milk alternatives, I believe that this will change in the future and flax milk will become a much more accessible and common item.
Is flax milk good for PCOS?
Flax milk is a good dairy-free milk alternative for PCOS due to its high protein, low carbohydrate, and high omega-3 content. The ability of flax seeds to increase SHBG levels may also be beneficial for women with PCOS.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Flax milk (unsweetened) | 24 kcal | 0g | 1.02g | 2.50g |
I like:
- Malibu Mylk Organic Flax Mylk (best ingredient list)
6. Cashew milk
How is cashew milk made?
Cashew milk is a blend of cashew nuts and water creating a thick creamy consistency. Cashew nuts are naturally high in many essential nutrients, but many cashew milk products are further fortified with additional vitamins and minerals such as vitamin D and calcium.
Benefits of cashew milk for PCOS
Cashews milk is now becoming more available in most places and it’s popular in particular for its rich and creamy consistency.
The great thing about cashew milk is that it contains a decent amount of magnesium and potassium (essential for PCOS) and it’s also a good source of monounsaturated and polyunsaturated (the ‘healthy’) fats. Since it has a low GI (Glycemic Index) number, it won’t cause spikes in blood sugar levels which is critical for women with PCOS.
A couple of studies also found cashews to be effective in regulating blood sugar levels in diabetic patients due to the content of anacardic acid. This may be extremely beneficial for managing PCOS and reversing insulin resistance.
What does cashew milk taste like?
The taste of cashew milk is naturally sweet with a nutty flavor and rich creamy consistency. It can be flavored with additional ingredients, however, the taste of plain cashew milk is already considered flavorsome and tasty.
How to use cashew milk
The thick creamy consistency of cashew milk makes it a great replacement for milk in hot drinks, baking, and numerous recipes. It is also very tasty on its own and you may use it in cereals, granola, or oatmeal. I also find that cashew milk works great in smoothies, protein shakes, and homemade ice creams but the options are limitless.
Cashew milk can also be easily made at home which can even boost its nutrient content. In particular protein, fiber, and healthy fats.
Negatives of cashew milk
While cashew milk may be a great milk alternative, it is usually on the higher price spectrum making it not as budget-friendly. However, with the increasing number of brands offering plant-based milk alternatives, the price is also constantly changing and I see that cashew milk is now becoming more affordable. But for your everyday use, there might be some better plant milk options to choose from.
Cashew milk is also not particularly high in protein content so you may need to consider other protein sources to ensure a sufficient daily intake.
Is cashew milk good for PCOS?
Cashew milk is a good dairy-free milk alternative for PCOS as it’s naturally sweet, however, it has a low glycemic index in comparison to regular milk. Therefore, it is suitable for women with PCOS to control their blood sugar levels.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Cashew milk (unsweetened) | 25 kcal | 0.8g | 1.2g | 2g |
I like:
- Elmhurst Milked Cashews (best ingredient list)
Other types of milk:
Is oat milk good for PCOS?
Oat milk may be considered a good milk alternative for PCOS in comparison to regular milk and dairy. However, due to its high carbohydrate content, which may negatively impact blood sugar levels, oat milk may not be as beneficial as other plant milk alternatives for women with PCOS.
The good thing about oat milk is that it’s very accessible, affordable, and really tasty. It is also great for milk frothing for your coffee so no wonder it’s one of the most popular plant milk alternatives out there.
While I don’t think that you need to completely avoid oat milk if you suffer from PCOS, I would choose a different plant milk alternative for your everyday use and include oat milk only occasionally due to its macronutrient content.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Oat milk (unsweetened) | 130 kcal | 4.7g | 20g | 2.3g |
I like:
- Elmhurst Milked Oats (best ingredient list)
Is rice milk good for PCOS?
In comparison to other plant milk alternatives, rice milk is not considered good for PCOS due to its high carbohydrate content and high glycemic index. High GI foods are generally not recommended for people with blood sugar level problems and insulin resistance, such as women with PCOS.
Rice milk may be a good option for people suffering from multiple food allergies as it’s one of the least allergenic milk alternatives. However, it’s extremely high in carbohydrates (even higher than regular milk) and at the same time also very low in protein.
For this reason, I wouldn’t choose rice milk if you suffer from PCOS as there are definitely other plant milk alternatives with a much better nutritional profile (and taste).
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Rice milk (unsweetened) | 113 kcal | 0.67g | 22g | 2.33g |
Is pea milk good for PCOS?
In general, pea milk is a good dairy-free milk alternative for PCOS due to its high protein and low carbohydrate content. However, the vast majority of available brands contain added ingredients such as sunflower oil, sugar, and preservatives, hence it may not be suitable for women with PCOS.
I personally don’t include pea milk in my diet simply because it’s not as accessible as other plant milks. I’ve tried it a couple of times but I wasn’t really impressed by the taste (it’s made from yellow pea protein) and regarding its high protein content, I prefer to choose other high-protein milk alternatives such as soy milk.
However, this is highly individual and for some people who can’t tolerate soy or other foods, pea milk may be a great high-protein alternative.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Pea milk (unsweetened) | 80 kcal | 8g | 0.5g | 4.5g |
I like:
- Folona Pea Milk Powder (best ingredient list)
Is A2 milk good for PCOS?
A2 milk is not considered good or more beneficial for PCOS in comparison to regular milk. Both A2 milk and regular milk may contribute to the development of PCOS symptoms and therefore, women with PCOS may benefit more from the consumption of plant-based milk alternatives.
The difference between regular milk and A2 milk is in their protein (casein) type content. While regular milk contains both A1 beta-casein and A2 beta-casein, the A2 milk contains only A2 beta-casein which is suggested to be less harmful, better digestible, and therefore ‘healthier’ according to some (limited) research findings.
However, the A2 milk is still a product of cows (just different breeds) produced by the same industry, using the same methods. Furthermore, the negative effects of cow milk on PCOS don’t seem to be linked to the type of casein present in the milk and therefore there may be no benefits to consuming A2 milk for women with PCOS.
Is lactose-free milk good for PCOS?
In general, lactose-free milk is considered good for people suffering from lactose intolerance and digestive issues. However, there appear to be no benefits to consuming lactose-free milk for women with PCOS and therefore, dairy-free milk alternatives may be a better option.
Lactose is a type of sugar naturally occurring in milk and it can only be digested in the presence of a digestive enzyme – lactase. However, the vast majority of people (up to 75% of the population) actually lack this enzyme in their gut which makes them unable to digest milk properly (a condition called lactose intolerance).
For this reason, many manufacturers add the enzyme lactase into regular milk (to decrease the lactose content) creating a product known as lactose-free milk which can be better tolerated by lactose-intolerant people. However, apart from the different content of lactose in regular and lactose-free milk, there are no other differences in terms of their chemical content and other characteristics.
Since the effects of dairy on PCOS don’t seem to be linked to lactose but rather other chemicals, there may be no benefits to choosing lactose-free milk over other alternatives.
Is skimmed milk (low-fat) good for PCOS?
Skimmed milk is not considered good for PCOS since the consumption of low-fat dairy products may have a negative effect on the condition. Therefore, dairy-free milk alternatives may be more suitable for women with PCOS.
The main reason why many people choose to consume skimmed milk over regular milk is the fact that it’s lower in fat content, hence lower in calories. This may seem appealing to people watching their calorie intake or trying to lose weight, however, it doesn’t necessarily mean that it’s a healthier option.
When it comes to PCOS, the fat content in milk doesn’t seem to be the main problem. In fact, low-fat milk may be even worse for women with PCOS in comparison to full-fat milk due to its higher glycemic index.
As a result of the decreased fat content, the consumption of skimmed milk may lead to high blood sugar levels (due to the faster absorption), which can be critical for people with insulin metabolism dysfunctions (like women with PCOS).
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Cow milk (skimmed) | 91 kcal | 9g | 12g | 0.61g |
Is goat milk good for PCOS?
In general, goat milk may be beneficial to some people who can’t tolerate cow milk, however, it is not considered good or better for PCOS in comparison to regular milk. Dairy-free milk alternatives appear to be a better option for women with PCOS.
One of the reasons why goat’s milk is oftentimes considered a healthier option than cow’s milk is that it is better tolerated by some people who are sensitive to regular milk. This may be due to the fact that goat’s milk contains smaller fat particles and slightly less lactose content.
But it may also be due to the fact that since it’s less popular, it is usually far less processed in comparison to conventional cow milk, thus resulting in less negative effects.
However, apart from its better digestibility for some people, there may be no particular benefits in relation to PCOS. Goat’s milk is still considered dairy and the consumption of dairy products (including cow, goat, sheep, and other animals) may contribute to some of the PCOS symptoms.
| 1 cup (240ml) | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Goat milk (whole) | 168 kcal | 8.7g | 10.8g | 10.1g |
Is golden milk good for PCOS?
Golden milk is considered a good beverage for PCOS since it contains turmeric which is associated with multiple health benefits. The beverage is originally made from turmeric root and milk or milk alternative. Women with PCOS may benefit more from golden milk made from dairy-free milk alternatives.
You can find more information about the effects of turmeric on PCOS here: ‘Turmeric For PCOS: Benefits, Risks & Practical Tips‘.
Is milk tea good for PCOS?
In general, milk tea is a good beverage for PCOS, however, the type of milk and other ingredients added to the beverage also play a role. A combination of tea with a dairy-free milk alternative is considered more suitable for women with PCOS due to the potential negative effects of dairy on the condition.
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