Health content creator Aurelio Rojas, known for his presence on TikTok, has once again sparked a wide conversation on social networks with a video in which he explains one of the most common questions he receives during a consultation: “What is the best milk for me?”. His answer, far from being a single recommendation or an endless list of alternatives, is based on a simple guideline of three options that, he claims, make it right in most cases.
Rojas summarizes his approach in Three scenariosUnsweetened soy milk, cow’s milk, and unsweetened oat milk, each of which has nutritional properties. The video, which is structured in a straightforward and informative manner, has gone viral for its ability to simplify a decision that is often presented as complex, especially among those seeking to improve their metabolic health.
One of the central points of the message is that there is no universally superior option, but rather one that is more appropriate for every situation. Your guide is organized around three different cases.
For those with high cholesterol, high blood pressure, or insulin resistance, Rojas recommends Sugar-free soy. The reason, he explains, is its cardio-metabolic profile, which he considers “the most stable and favorable” according to the scientific evidence available. This plant-based drink has shown benefits in reducing inflammation, which is a key aspect in managing these disorders. The video cites reference studies published in J Am Coll Nutr (2020) and Nutrients (2022), who analyzed the effect of soybeans on blood lipids and its potential as an alternative to dairy products in some patients.
The second group consists of people who train hard, are looking for more satiety, or need a drink with a more complete nutritional profile. For them, the doctor suggests Cow’s milk. She notes that they provide complete protein and bioavailable calcium and that their overall effect on cardiovascular health is “neutral or slightly protective” according to large population studies, such as the PURE study, published in 2018. The scalpel In 2018, and recent meta-analyses of European Journal of Epidemiology. His message is consistent with an idea he has repeated on other occasions: within the Mediterranean style, dairy products can be part of a balanced diet.
The third case corresponds to those who suffer from sensitive digestion, bouts of bloating, or are simply looking for a lighter drink. For them, the most suitable option would be Sugar-free oatmeal. Although he insists that his protein is not high quality, he does appreciate the presence of beta-glucan, a fiber with proven effects in lowering bad LDL cholesterol and improving digestive comfort, which is supported by studies published in American Journal of Clinical Nutrition.
Rojas’ approach has gained popularity on social networks. It’s straightforward, easy to remember, and supported by accessible scientific references. “With this, you’re actually right 90% of the time,” the expert says.
In a social environment increasingly saturated with all kinds of drinks, her proposal seeks to diagnose the impact of different types of milk on people’s health, taking into account preferences and preferences. Metabolic conditions From every individual.
Now, unlike cow’s milk, oat and soy drinks Does not contain calcium Naturally. Nutrition experts remember that this does not make these drinks worse, but they recommend compensating for the calcium deficiency with other foods: cheese, yogurt, nuts, and some fish. The conclusion is simple: plant-based drinks are not bad, but they are not nutritionally equivalent to cow’s milk if they are not fortified.