Cow’s milk vs. plant-based milk: What’s the difference?

In case you haven’t noticed, the dairy aisle in your local grocery store has done an about-face.  The refrigerator case that was once dominated by cow’s milk is taking on a new look.  Cow’s milk is having to give up some shelf space and is slowly being edged out by plant-based milk alternatives.  You may have spotted and even used soymilk, almond, coconut, rice, cashew, oat, hemp, quinoa, or hazelnut, just to name a few.  

Traditional cow’s milk still dominates the milk market, but research shows that U.S. non-dairy milk sales are growing causing cow’s milk sales to sag.  Consumers are shopping for different, healthier alternatives than regular cow’s milk.  But are these plant-based milks as healthy for us as cow’s milk and what are the reasons why consumers are dropping dairy milk for plant-based alternative milks anyway?

Reasons for the switch to plant-based milks

The consumer consumption switch towards buying more plant-based milks is being fueled for several reasons:

·      People with a milk allergy have a safe alternative to cow’s milk

·      People with lactose intolerance – however dairy milk manufacturers make some varieties of cow’s milk with the lactose already broken down

·      People who are vegans and consume no animal products

·      People who have health concerns over consuming dairy milk believing it is fattening or unhealthy

·      The perception by the public that plant-based milks are healthier than dairy milk

·      Some consumers who question modern milk production practices

How are plant-based milks made?

Have you ever wondered “how do you get milk from a plant?”

The process of making plant-based milk starts by grinding a bean or nut of the particular plant being used and then adding water, flavors, vitamins, and minerals to boost the nutrient content.  The nutrients and amount of sugar in plant-based milk varies considerably based on how it was produced and what has been added. 

The taste of each different type of plant-based milk is fairly diversified also.  How they taste will depend on what they are flavored with and how they are formulated. 

How does the nutritional profile of cow’s milk compare to plant-based milks?

This is where it is very important for consumer’s to read the nutrition facts label on all types of plant-based milks.  Do not simply jump on the milk wagon of purchasing plant-based milks simply because it is trendy to do so.  Know what type of nutritional value you are getting before making any switch from regular dairy milk to a plant-based alternative.

You have to consider the fact that cow’s milk has a lot of healthy nutrients making it a very nutritious food. One cup of milk naturally contains 8 grams protein, 300 milligrams of bone-building calcium, riboflavin, and 400 milligrams of potassium and is fortified with vitamins A and D.  Cow’s milk is one of our best few food sources of vitamin D.   These nutrients are consistent in all dairy products.  The only change among fluid cow’s milk is the amount of fat as it can vary from non-fat, low-fat, and full-fat milk. 

Plant-based milks can have a good nutrient profile also but it depends on the manufacturer.  None of the plant-based milk options can match cow’s milk nutrient makeup. The plant-based milk with the closest nutritional profile of cow’s milk is calcium-fortified soymilk, even though it still has a lower nutritional content than cow’s milk.  Several plant-based milk are very low in protein such as almond milk, which has only one gram of protein per eight ounces compared to cow’s milk which contains eight grams of high-quality protein in one cup.  This might make it hard for children or elderly to obtain good sources of protein if they are not consuming cow’s milk.

High-quality protein is an important factor to consider when making the decision of whether to purchase plant-based or dairy milk.  Proteins are found in both animal and vegetable or plant sources.  The building blocks that make up protein are amino acids.  Protein coming from an animal source of food such as milk contains all of the essential amino acids in a proportion needed by the human body.  Protein found in plant-based foods such as vegetables, beans or nuts, do contain amino acids but are lacking in some of the essential amino acids, thus making them an incomplete or low-quality protein source. 

Proteins are found in both animal and vegetable sources. However, each food source contains differing varieties and amounts of… More

Which to choose?

The decision of which type of milk to buy – plant-based or cow’s milk – is ultimately up to each individual consumer.  You will have to weigh what is best for you and your family depending on various factors which might include nutritional value, taste, and the cost.  The use of both plant-based and cow’s milk can be incorporated into a healthy diet.  Both provide healthy nutrients and can complement one another in how they are used as part of an overall nutritious diet plan.

For an excellent side-by-side comparison between cow’s milk and plant-based alternatives, click on this link: https://www.a2milk.com/a2milk-community/a2milk-blog/cows-milk-vs-plant-based-milk-comparison-chart/