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by Sophie She

Explain, Please: What Is the Difference Between Plant-Based And Dairy Milk?

13 Sept 2024

Photo: Faruk Tokluoglu

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.

The evolution of milk consumption

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.

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Photo: Karolina Grabowska

Deep dairy dive 

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.

The rise of plant-based milks

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. 

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Photo: The Humble Co

Nutritional comparison

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:

  • Almond Milk: Low in calories, with a mild, slightly nutty flavour. It is often fortified with calcium and vitamins A and D to compensate for the nutrients naturally found in dairy milk. However, it is relatively low in protein, with about 1g per cup.
  • Soy Milk: Nutritionally closest to cow’s milk, offering 6-8g of protein per cup. It is also a good source of calcium and vitamins when fortified. Soy milk’s high protein content makes it a solid choice for those looking to match the nutritional benefits of dairy (Weaver, C. M., & Plawecki, K. L. (1994). Dietary calcium: Adequacy of a vegetarian diet).
  • Oat Milk: Known for its creamy texture, oat milk has become particularly popular in coffee despite its calories. It contains more carbohydrates than other plant-based milks and offers moderate protein content. It is also typically fortified with calcium and vitamins.
  • Coconut Milk: While rich in flavour and high in saturated fats, coconut milk is low in protein. It is often used in cooking, particularly in Southeast Asian and Caribbean cuisines, rather than as a primary beverage. Try karak on coconut milk — the best drinkable dessert ever.
  • Rice Milk: This option is one of the most hypoallergenic plant-based milks, making it suitable for people with nut or soy allergies. It is low in protein and fat but often higher in carbohydrates and is usually fortified with vitamins and minerals.

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

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Photo: Maryam Sicard

Production process

The production of plant-based milk involves several key steps:
— soaking the base ingredient
— blending it with water
— straining out the solids
— fortifying the resulting liquid with nutrients.
The process is relatively simple and can even be done at home for some varieties like almond and oat milk. For example, almonds are soaked overnight, blended with water, and then strained to produce almond milk. Here is a video instruction. Commercially, the milk is then fortified with essential nutrients to enhance its nutritional profile (Weaver, C. M., & Plawecki, K. L. (1994). Dietary calcium: Adequacy of a vegetarian diet).
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Photo: Maryam Sicard

The environmental impact

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.

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Photo: Karolina Grabowska

Which milk is best for health?

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.

  • For Bone Health: Dairy milk has long been touted as the best choice due to its natural calcium content, which is essential for maintaining strong bones and preventing osteoporosis. However, many plant-based milks are fortified with calcium and vitamin D, making them viable alternatives for bone health (Harvard T.H. Chan School of Public Health, n.d.). Overall, you can just drink bone broth Gwyneth Paltrow style and plant-based milk, and you will be fine. 
  • For Protein Intake: Soy milk is the closest match to dairy milk in terms of protein content, making it a good option for those needing to increase their protein intake. Other plant-based milks, like almond and rice milk, are significantly lower in protein, which might be a drawback for those relying on milk as a protein source. Gym bros go for soy! 
  • For Heart Health: Plant-based milks, especially those low in saturated fat like almond and oat milk, are often recommended for heart health. Dairy milk, particularly whole milk, contains higher levels of saturated fat, which can contribute to heart disease if consumed in excess.
  • For Allergies and Intolerances: For individuals with lactose intolerance, plant-based milks offer a way to enjoy milk without the digestive discomfort. Rice milk, being hypoallergenic, is particularly suitable for those with multiple food allergies.
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Photo: Mae Mu

Culinary uses: the right milk for the job

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:

  • In Coffee: Oat milk has gained popularity among coffee drinkers and baristas due to its creamy texture and ability to froth well, making it an ideal choice for lattes and cappuccinos. Almond milk is also commonly used, though it can sometimes curdle in hot drinks.
  • In Baking: Dairy milk’s fat content makes it a versatile ingredient in baking, providing moisture and richness to baked goods. For a dairy-free alternative, soy milk or oat milk can often be substituted without significantly altering the taste or texture.
  • In Cooking: Coconut milk is a favourite in many Asian and Caribbean dishes, adding a rich, creamy texture and flavour. Dairy milk, on the other hand, is a staple in many Western recipes, from sauces to soups.
  • In Smoothies: Almond milk and soy milk are popular choices for smoothies due to their mild flavour profiles, which blend well with fruits and vegetables.
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Photo: Karolina Grabowska

The bigger picture: is one type of milk better?

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.

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