Both dairy milks and plant milks have a number of health benefits. In recent years, however, more and more people have been turning to dairy alternatives due to a number of reasons. These include health concerns like allergies and lactose intolerance, a shift toward a vegetarian or vegan diet, and ethical concerns about the treatment of animals.

If you are considering switching to plant-based milk products, you should also think about what you want to achieve, health-wise. Do you want to lose weight? Do you want a low-calorie, high-protein drink? You may certainly drink more than one kind of plant milk, but it may run in counter to your purpose. To help you decide, listed below are four common plant milks and how each can contribute to achieving your health goals.

Almond Milk: Healthy Skin and Hair, Healthy Immune System

Almond milk is arguably the most popular plant-based milk in the market today. It is rich in Vitamin E — about 49 percent of the daily RDI, in fact — which is a powerful antioxidant that helps keep the immune system in good shape and has been scientifically proven to slow down the aging of cells. Vitamin E also helps keep the skin smooth and supple, and the hair shiny and strong. Another big but not-so well-known benefit of almond milk is that it is low in phosphorus and potassium, which is good for those who are suffering from chronic kidney disease.

Try drinking cold-milled almond milk or adding it to your drinks and recipes. It has a creaminess that’s similar to cow’s milk, which is definitely a plus if you’re used to the texture of dairy.

Cashew Milk: Weight Loss

If you’re trying to lose weight or maintain a healthy weight, cashew milk is your best bet. It only has 25 calories and 2 grams of fat per cup; these numbers may go even lower if you choose unsweetened variants. Cashew milk also has no naturally occurring sugars, making it an ideal choice for diabetics. Low-sugar or no-sugar diets are helpful in getting rid of belly fat, which is a big contributor to heart disease

One thing that may be considered a downside of cashew milk is its low protein content. If you need more protein in your diet, however, you have a big room to add more protein-rich foods or drinks to your diet due to cashew milk’s low calorie-count. If you like cashews better than almonds, you should try drinking cashew milk or using it for cooking.

Soy Milk: High-Protein, Low-Calorie Diet

Among all plant-based milks, soy milk has the highest amount of protein; in fact, it contains almost as much protein as cow’s milk (7 grams per cup, compared to 8 grams found in dairy) but with a much lower calorie count. If you’re looking for a healthier, low-calorie source of protein, soy milk can be one of your choices. It also contains almost no saturated fat, and it is also rich in vitamin A, vitamin B12, and isoflavones, phytochemicals that promote heart health.

However, it’s important to remember that soy is also one of the most common allergens. If you have soy allergies or are soy intolerant, you might want to skip soy milk and instead turn to other alternative protein sources.

Rice Milk: Hypoallergenic Diet

If you have allergies to nuts, soy, or dairy, or if you are lactose intolerant but still want to drink milk, your best option is to go for rice milk. It’s the most hypoallergenic among all kinds of milks, dairy or otherwise. It’s also a good source of selenium and manganese; the former is has anti-inflammatory properties and aids in better blood flow, while the latter supports bone health and respiratory health. Both selenium and manganese also have antioxidative capabilities, which helps keeps our cells healthier for longer.

One thing about rice milk is that is has a high amount of calories, about 120 per cup. These calories come from carbohydrates, which makes rice milk a good addition to pre-exercise drinks and foods. If you are an athlete or someone who has an active lifestyle, you may want to try drinking rice milk to give you a good supply of energy.

The bottomline is that because plant-based milks come from different kinds of nuts and grains, they also have different flavors and nutritional profiles. Study these milks carefully and pick one that aligns the best with your health goals and taste preferences.