Every Milk Ranked by Two Dietitians: Dairy, Oat, Soy, Almond and More, Plus Miranda Kerr’s Diet Advice Fact-Checked

If you have switched to oat milk because you think it is healthier than dairy, this episode has some important information for you. And if you saw Miranda Kerr's diet advice doing the rounds in the media this week, Leanne and Susie have thoughts.

This week the team does a full ranking of every milk on the market, from full cream dairy to oat, soy, almond, coconut, and the new high-protein dairy milks, covering protein, calcium, fortification, what to check on the label, and who each one is actually best suited to. Then they respond to Miranda Kerr's widely covered restrictive diet recommendations with the specific nutritional corrections the media cycle did not bother to include.

In this episode:

• Every milk ranked by protein, calcium, and overall nutritional quality: dairy milk, soy, oat, almond, coconut, high-protein dairy blends, and why the answer to which is healthiest is not what most people assume
• Why oat milk is higher in carbohydrate, lower in protein, and often sweetened without people realising, and why the barista varieties from cafes are frequently not calcium-fortified at all
• Why soy milk is Leanne's personal choice and her preferred dairy alternative for clients, including the phytoestrogen angle for women in perimenopause and menopause
• The one thing to always check when buying any plant milk, why 300 milligrams of calcium per cup is the number to look for, and what most people are missing when they pick up almond milk thinking it is a nutritious swap
• Miranda Kerr's diet recommendations fact-checked: no eggs, no kale, no sushi, no salmon, no sourdough, venison for breakfast, and caviar as a protein source. What is actually wrong with this, why it is a concern when mainstream media amplifies it, and why the foods she is avoiding are among the most nutritionally valuable you can eat
• Why you can absolutely cook with extra virgin olive oil and always could, and the claim about salmon and mercury that is not supported by the evidence
• The new Philadelphia Protein Cream Cheese exposed: why the regular light Philadelphia and the protein version are nutritionally near-identical per 100 grams, and why the only meaningful difference is that the serving size has been increased
• How to find leaner and cheaper cuts of meat as beef prices continue to rise, why pork is underrated as a high-protein budget option, why slow cooker cuts are one of the best investments in your weekly food budget, and what to do if the supermarket sells you a fatty cut you cannot use

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