Every day, when we go into the coffee shop, there is always that question: Dairy or alternative? And today is the day we figure out the difference. So, dairy or alternative? 

This debate isn't just about taste — it is about nutrition, environmental impact, health, and lifestyle choices. This article aims to explore the various types of milk available, compare their nutritional values, assess their uses in everyday life, and discuss whether one type of milk can truly be considered better than another.

For centuries, dairy milk was the primary choice for most cultures, revered for its nutritional value and versatility in cooking. Cow’s milk, in particular, became a dietary cornerstone, celebrated for its rich content of calcium, protein, and vitamins. We all remember Nesquik commercials. However, as dietary preferences evolved and awareness of lactose intolerance and environmental concerns grew, plant-based alternatives began to emerge as viable substitutes.

Today, the milk aisle offers a diverse array of options, from traditional dairy to almond, soy, oat, and beyond. This variety reflects broader changes in consumer behaviour, where dietary restrictions, ethical considerations, and personal health goals play a significant role in food choices.

Dairy milk, most commonly sourced from cows, has been valued for its nutritional content. Rich in calcium, vitamin D, and high-quality protein, dairy milk supports bone health and provides essential nutrients needed for growth and maintenance (Harvard T.H. Chan School of Public Health, (n.d.). Calcium and milk. The Nutrition). Variants like goat’s and sheep’s milk offer similar benefits with slight variations in taste and nutrient composition.

However, not all dairy is created equal. The fat content in milk can vary significantly, from whole milk (3.5% fat) to skim milk (0% fat), which allows consumers to choose according to their health needs and preferences. 

While all dairy milk has one common con — the environmental factor — the more animal milk is produced, the closer global warming might be, as some papers state. But we will get there. 

As sustainability awareness grew, so did the recognition of lactose intolerance — an inability to digest lactose, the sugar found in milk — so too has the interest in alternatives.

Plant-based milks are no longer niche products, they have entered the mainstream, driven by their suitability for those with lactose intolerance, vegan diets, or allergies to cow’s milk protein. These milks are made by extracting the juice from various plants, nuts, grains, and legumes, resulting in a product that mimics the texture and use of dairy milk. 

The nutritional profile of plant-based milks can vary widely depending on the base ingredient and whether the milk is fortified. Here is a snapshot of some popular kids:

Each of these plant-based milks brings its own unique qualities, and the choice often depends on personal dietary needs and preferences.

As said above, one of the most significant factors driving the shift towards plant-based milk is environmental concern. Dairy farming requires large amounts of water, land, and feed, and it contributes substantially to greenhouse gas emissions. For example, scholars claim that producing a glass of dairy milk results in nearly three times the greenhouse gas emissions of any plant-based milk (Ritchie, H., & Roser, M. (2020). Environmental impacts of food production. Our World in Data).

Almond milk, while lower in emissions, has faced criticism for its high water usage, particularly in drought-prone regions like California. Oat milk and soy milk are generally considered more sustainable options, with lower water and land use and fewer emissions. As consumers become more environmentally conscious, these factors play a crucial role in the decision-making process.

The question of whether plant-based or dairy milk is healthier is complex and depends largely on individual health needs, dietary restrictions, and lifestyle choices.

We have the ultimate battle here, so let’s see which milk is best for cooking. Must mention — every milk has its purpose, but let’s draw a surface level conclusion. Also, the type of milk you choose can also depend on how you intend to use it in your cooking or daily routine:

So, is one type of milk truly better than the others? The answer is nuanced. 

Dairy milk offers a rich source of natural nutrients, particularly beneficial for those who do not have dietary restrictions. On the other hand, plant-based milks provide a variety of options that cater to different health needs, ethical beliefs, and environmental concerns.

Ultimately, the best milk for you depends on your individual goals — whether they are related to nutrition, sustainability, or lifestyle. For those seeking a high-protein option, soy milk or dairy milk might be the best choice. If environmental impact is your primary concern, oat or soy milk could be more aligned with your values. Those with dietary restrictions might find plant-based alternatives a necessary and welcome substitute.

The debate between plant-based and dairy milk is emblematic of broader shifts in our food systems and personal choices. As we continue to learn more about the impacts of our diets on our health and the planet, the decision over which milk to drink becomes more than just a matter of taste — it is a reflection of our values and priorities.