Plant-based milks. They’re all the rage now, and it looks like they’re here to stay.

But have you ever wondered which of all the choices you have, is the healthiest? The researchers at a favorite site, www.care2.com, have some answers.

For starters, application needs consideration. Each plant milk is different, especially in culinary application. For instance:

• Almond milk, which is thinner than soy, is great on cereal and oatmeal.

• Rice milk works well in baked goods.

• Full-fat coconut is essential for creamy curries.

• And soy milk froths up wonderfully for lattes and cappuccinos.

Recent studies compared these unsweetened varieties and found that rice milk was noted as a good alternative to those with dairy, soy or tree nut allergies, although it yielded little nutrition when compared to other milks. Coconut milk’s high healthy fat content can reduce bad cholesterol numbers. And finally, almond milk’s monounsaturated fatty acids were noted to help with weight loss, weight management and bringing down bad cholesterol.

But of these 4 major milks, soy comes out on top in terms of health benefits. The reason? The anti-carcinogenic properties of soy milk’s isoflavones were a powerful draw and put the decades-popular drink at the top of the list.

Soy has a terrible reputation, though, and it’s totally undeserved. A lot of the negative press about soy comes from the dairy industry. In fact, Big Dairy is so scared of plant milks, like soy, that it is lobbying Congress and the FDA to force makers of plant-based milks to remove the word “milk” from the label.

But back to its benefits. Soy milk is not just high isoflavones, it’s also high in protein. And it delivers healthy doses of calcium and vitamin A. It’s great in coffee and cereal; it’s perfect for baking; essentially it works well anywhere else you’d use a cow’s milk.

For instance, try it in this scrumptious breakfast entrée that I found on www.nutritiouseats.com, a baked oatmeal that wins raves every time we make it. It’s so good I’ve even used it as a dessert (garnished with sweetened whipped cream)!

APPLE PIE BAKED OATMEAL (serves 6)

2 large apples, chopped (use a sweet-tart crisp apple such as Honey Crisp, Jonagold, Pink Lady)

2 cups old fashioned rolled oats

1 teaspoon baking powder

½ cup chopped pecans

1¼ teaspoon cinnamon

¼ teaspoon ground cloves

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

1 dash salt

2 cups soy milk

2 eggs

⅓ cup pure maple syrup

¼ cup melted butter

2 teaspoons vanilla extract

1. Preheat oven to 375 degrees.

2. Spray a 9 inch pie dish with cooking spray and set aside.

3. In a medium size bowl combine dry ingredients: apples, oatmeal, baking powder, spices and salt.

4. In another small bowl combine wet ingredients: milk, eggs, maple syrup, oil and vanilla extract and whisk until well combined.

5. Pour wet ingredients into the dry ingredients and stir well to combine.

6. Pour mixture into prepared pie plate and bake on a cookie sheet for 45 minutes; cover with foil for the last 5 minutes if top is getting to brown.

7. Cool on a baking rack for 10 minutes.

8. Cut into wedges and serve with a dollop of low fat whip cream, a drizzle of maple syrup or eat as is.

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In case you’re a novice at dairy alternatives and would like to give soy a chance, but not sure which brand to try, here’s what the food researchers and professional chefs from Bon Appetit have to say on the subject. They ran an independent test of all the brands they could buy. Their findings are helpful:

“Soy milk should be more than a consolation prize for people who don't want dairy, but a lot of the options out there are chalky, bland, and nothing like actual milk.

“We wanted to find an affordable and readily available soy milk that would come close to a $20 brand we tried that was so good it knocked our socks off. We tested six organic, unsweetened, and unflavored brands from our nearest grocery store. We found that the ones that stood out had a refreshingly grassy flavor and coated our mouths the way a proper glass of whole dairy milk does. Keep an eye out for these the next time you're at the supermarket.”

Best Overall: SILK. This thick, full-bodied product stands alone, both as a beverage and a cooking ingredient. Use it in a bowl of brothy beans or stir it into turmeric-ginger chicken soup. Its nutty richness and luscious mouth-feel are the closest match to real cow’s milk, partially thanks to gellan gum, a vegan-friendly thickener that gives it superior body.

Runner-up: EDENSOY. For the purists, there’s Edensoy. While it doesn’t quite have the same luxurious texture as Silk, the brand delivers similar creaminess and appealing clean flavor with just two ingredients: purified water and organic soy beans. Channel its savory, vegetal side by swapping it out for coconut milk in sweet potato-miso soup or play up its sweet side by turning it into overnight oats.