With so many milk options, which is best for you?

It used to be a fairly simple choice, but now when it comes to milk, there are dozens of different varieties.

Over the past few decades, we've seen many different kinds of milk grow in popularity. But while they are trendy, are they better for you?

So we asked Courtney Schoepe, a registered dietitian for Giant Food Stores, to break it down.

She says unless you have a milk allergy or are lactose-intolerant, then cow's milk is still the best way to go.

It has 8 grams of protein. And Schoepe says, "It also has your bone minerals and vitamins. So, A, D, E and K and a variety of calcium and other minerals that we need."

She recommends adults choose 2% or less to limit saturated fat.

If you have problems with milk, then she says go to a 2% or less lactose-free milk.

"You get the exact same thing except the lactose is taken out," Schoepe explained.

But if you don't want to do dairy, next on her list is soy milk. It still has 8 grams of protein and offers similar nutrients.

Still for some, soy should be avoided. So next on the list is almond or cashew milk... but beware.

The carton we looked at only had one gram of protein.

Because of that, Schoepe says a fortified nut milk is better. But it still won't offer the same nutrients as cow's milk.

As for the super trendy coconut milk, Schoepe says, "The issue with coconut is it is high in poly-saturated fats, which are good and heart-healthy, but it's also very high in saturated fats."

She says it's better to use coconut milk for cooking or baking just to add flavor.

When it comes to rice milk, it's a carbohydrate - not a protein. For growing kids this isn't a good option. Nor is it if you are looking to lose weight.

There are also new milks on the market, like Fairlife. It takes a skim milk, but separates and re-configures the components.

"So they add in more protein, less sugar, less carbs," Schoepe said.

She says it is a personal preference whether you want something more or less processed.

"Cow's milk is basically just pasteurized. This is going through a plant, separated and put back together and then bottled," she explained.

As for any kind of milk that's flavored such as vanilla soy milk, you have to beware it has more sugar than unflavored varieties so it could lead to weight gain.

Also, some health experts believe regular milk and dairy overall can lead to inflammation and weight gain for some people.

This is a controversial theory and nor proven in medical studies.

But for adults, if you feel dairy affects your body in a negative way, it's recommended to remove all dairy (milk, cheese, yogurt) from your diet for seven to ten days. Then assess how you feel.

Dr. Mark Hyman, author of "The Blood Sugar Solution" says some people may notice a less-bloated feeling or better digestion, and even clearer skin.

Then you should start adding some dairy products back into your diet to see if symptoms return. If they do, you may have a milk or lactose sensitivity.

It's best to consult with your healthcare professional.