The popularity of plant-based alternatives has put more pressure on the demand for orthodox milk as there are many plant-based alternatives such as coconut, almond oat, and soy milk. These plant-based milks target health, the environment, as well as taste preference. But how do these products measure up against the conventional cow’s milk in nutrition, allergies, consciousness, prices, and such? In this elaborative comparison, I will address the advantages and disadvantages of plant-based milks available in the U.S. market and the benefits they have over conventional cow milk. Also, these days people are looking for high protein milk options.
Related: Is soy and soya milk good for you?
It is not a surprise that the global majority suffers from protein deficiency. While cow milk can be a good source of protein, you already know that lactose intolerance is on the rise. So, as a lactose-intolerant person, I also have to keep in mind the high protein milk content when buying plant-based milk.
Nutrition Breakdown
Cow Milk: Protein and other nutrients
Milk from cows has been popular for consumption around the world due to its nutritional value.
- Cow’s milk contains 8 grams of protein in every cup nutrients that are important for body building and nutrition.
- In addition, a cup serves as a good source of calcium, approximately 300 mg, which is 30% of the daily recommended value and helps in the maintenance of strong bones and muscle function.
- Whole milk has more grams per cup with consuming around 8 grams of fat, mainly saturated fat. Low and skim milk are other options that have fewer calories and when restricting calories these don’t lessen protein and calcium content.
Protein Content in Plant-Based Milk
Soy Milk: Protein and other nutrients
One of the best alternatives to cow’s milk is one that is obtained from soya beans.
- The protein value of soy milk is almost equal to that of cow’s milk (approximately 7 to 8 grams in a serving size of one cup), catering to those wanting plant-based proteins.
- Likewise, calcium-fortified soy milk is comparable to the calcium milk and Vitamin D of cow milk, thus good for maintaining bones.
- Brands like Silk and WestSoy have an extensive variety of tastes and types.
- The unsweetened variety is also perfect for those who wish to monitor their calorie intake or sugar, as it has only 80 calories per serving.
Related: Is soy and soya milk good for you?
Soy Milk Options
Almond Milk: Protein and other nutrients
- Almond milk, another popular choice, provides a low-calorie option for consumers but falls short in protein with only 1 gram per cup.
- Despite this, it is often enriched with calcium and vitamin D, allowing it to meet the same bone health needs as dairy milk.
- Almond milk is naturally high in vitamin E, a powerful antioxidant that supports skin health and immune function.
- Brands such as Blue Diamond Almond Breeze and Califia Farms have become popular for their light, nutty flavor, with unsweetened versions as low as 30-40 calories per cup, making them suitable for those on calorie-restricted diets.
Almond Milk Options
Blue Diamond Almond Milk
Delicious almond milk, available in a 12-pack for convenience.
$56.46 (12-pack)
Califia Farms Almond Milk
Unsweetened almond milk, perfect for a healthy diet.
$21.48 (6-pack)
Oat Milk: Protein and other nutrients
Oat milk, a rising star in plant-based options, provides a creamier texture and sweeter taste, making it an attractive choice for lattes and cereals.
- With about 2-3 grams of protein per cup, it is lower in protein than cow or soy milk but higher than almond or coconut milk.
- Oat milk, rich in fiber and carbohydrates, offers a unique benefit: it contains beta-glucan, a soluble fiber that supports heart health by helping to lower cholesterol.
- Brands like Oatly and Planet Oat fortify their products with calcium and vitamin D, offering similar nutritional benefits to cow’s milk.
Oat Milk Options
Oatly Full Fat Milk
Creamy, delicious full-fat oat milk, perfect for a nutritious diet.
$5.29 (64 fl oz)
Planet Oat Milk
Original oat milk, smooth and creamy, great for any occasion.
$23.94 (6-pack)
Coconut Milk: Protein and other nutrients
Coconut milk, though flavorful, has distinct nutritional limitations.
- It contains very little protein (less than 1 gram per cup) but is higher in saturated fats, providing around 4-5 grams per cup.
- Due to its richness and strong coconut flavor, it’s more commonly used in cooking, particularly in curries and desserts, than as a regular milk substitute.
- However, fortified coconut milk options like So Delicious and Silk Coconut Milk ensure adequate calcium and vitamin D levels, similar to cow’s milk.
Coconut Milk Options
So Delicious Coconut Milk
Organic vanilla-flavored coconut milk, perfect for a dairy-free diet.
$62.56 (12-pack)
Silk Coconut Milk
Original coconut milk, smooth and creamy, great for any occasion.
$4.99 (64 fl oz)
Pea Milk: Protein and other nutrients
Pea milk is a newer plant-based milk option known for its high protein content. Brands like Ripple offer pea milk with around 8 grams of protein per cup, matching that of cow’s milk, which makes it a great choice for those seeking a plant-based protein source. Additionally, pea milk is typically fortified with calcium and omega-3 fatty acids, supporting bone health and heart health, respectively. Pea milk also has a smaller environmental footprint, requiring less water to produce than almond milk, making it a more sustainable choice.
Pea Milk Options
Ripple Pea Milk
Non-dairy pea milk, high in protein and perfect for a balanced diet.
$33.99 (6-pack)
Rice Milk: Protein and other nutrients
Rice milk, known for being hypoallergenic, is suitable for people with multiple food sensitivities. However, it is quite low in protein (less than 1 gram per cup) and high in carbohydrates, with around 22 grams per cup. This gives rice milk a naturally sweeter taste and makes it higher in calories than most other plant-based milks. Fortified rice milk options ensure a comparable level of calcium and vitamin D to cow’s milk, making it a viable alternative for bone health.
Hemp Milk: Protein and other nutrients
Hemp milk, though not as common, offers unique nutritional benefits. With about 2-3 grams of protein per cup, hemp milk outperforms almond and coconut milk in protein content. It’s also naturally high in omega-3 and omega-6 fatty acids, which are beneficial for heart health and inflammation reduction. Fortified versions offer additional calcium and vitamin D, though some brands may not include these nutrients, so checking labels is essential.
Allergies and Dietary Restrictions
For those with dietary restrictions or food allergies, choosing the right milk can be critical. Cow’s milk is one of the most common allergens, especially among children. Lactose intolerance—an inability to digest lactose, the sugar found in milk—affects a significant portion of the population, especially among adults. In fact, about 65% of the global population experiences some degree of lactose intolerance. People who are lactose intolerant often experience symptoms like bloating, stomach cramps, and diarrhea after consuming dairy, which drives many toward plant-based alternatives.
On the other hand, most plant-based milks do not contain lactose and are therefore a better option for those suffering from lactose intolerance. Soy Milk is one substitute that many people with lactose or dairy allergies use but it too is a known allergen. Soy allergic individuals should not take this option and rather use almond, rice, oat milk instead.
Almond milk and other nut milk are also problematic due to the prevalence of tree nut allergies. Rice milk and oat milk are considered to be non-allergenic and appropriate for people who are allergic to dairy, soy and nuts. Coconut milk however is likely to produce adverse reactions in people who are coconut sensitive but this is infrequent than other food allergies.
Oat and rice milk are likely to be the most outstanding options with regards to accommodating other dietary needs. They do not naturally contain any lactose, nuts, soy, or gluten (if a gluten free license). These characteristics make these ingredients suitable for those suffering from a wide range of food allergens.
Shelf Life and Storage
When it comes to shelf life, plant-based milks generally outlast cow’s milk. Cow’s milk has a shelf life of around 7-10 days after opening, depending on the type of milk and whether it’s been pasteurized. On the other hand, plant-based milks, like almond and soy, usually last a bit longer once opened, often 7-10 days, but sometimes longer depending on the brand. Unopened plant-based milk cartons have a much longer shelf life, especially the shelf-stable versions, which can last for several months without refrigeration.
This extended shelf life of plant-based milk offers a significant advantage for people who may not use milk frequently and prefer to keep it for longer periods without worrying about spoilage. Brands like Silk and Califia Farms offer both refrigerated and shelf-stable varieties, giving consumers flexibility depending on how much milk they use.
Taste and Texture: Differences in Flavor Profiles
Taste is an important factor when choosing between cow’s milk and plant-based milks. Cow’s milk has a mild, creamy flavor that many people enjoy both on its own and in beverages like coffee or tea. It is also versatile in cooking and baking, as its neutral taste doesn’t overpower dishes.
Plant-based milks, however, vary widely in taste:
- Almond milk has a light, nutty flavor that can be polarizing. While many enjoy its taste in smoothies or cereals, others find it too thin or watery for drinking on its own.
- Soy milk has a creamy texture and a more neutral flavor, making it a closer substitute for cow’s milk in savory dishes and coffee. It’s a versatile option for cooking and baking.
- Oat milk is naturally sweeter and has a thicker, more indulgent texture. It froths well for lattes and is often favored by coffee enthusiasts, making brands like Oatly a go-to for baristas.
- Coconut milk has a strong, tropical flavor, which is why it’s typically reserved for specific uses, like in curries or desserts, rather than as an everyday milk substitute.
For those who prefer the most similar texture to cow’s milk, soy milk and pea milk are often the top contenders, offering creamy consistencies that blend well into drinks and recipes without overwhelming flavors.
Environmental Impact and Sustainability
One of the key drivers of plant-based milk’s rise in popularity is its environmental impact. Dairy farming has a substantial ecological footprint, requiring large amounts of water and land. Dairy cows also produce methane, a potent greenhouse gas, making cow’s milk less sustainable than plant-based alternatives.
However, not all plant-based milks are created equal when it comes to sustainability:
- Almond milk has been criticized for its high water usage, especially since most almonds are grown in drought-prone California. It takes about 920 gallons of water to produce a single gallon of almond milk.
- Oat milk and pea milk are more eco-friendly choices, requiring far less water and fewer resources than almond or cow’s milk. Oat milk is also typically grown in cooler climates that don’t require as much irrigation.
- Coconut milk has a low water footprint, but coconut farming is linked to deforestation and the displacement of local communities in tropical regions.
If sustainability is a key concern, oat milk and pea milk are the most environmentally friendly choices, while almond milk and cow’s milk are less so due to their high resource consumption.
Sugar Content: Natural vs. Added Sweeteners
Another important aspect to consider is sugar content. Cow’s milk contains natural lactose, a sugar found in milk, with about 12 grams of sugar per cup in regular milk. In contrast, many plant-based milks, particularly flavored or sweetened varieties, contain added sugars that can drive up the total sugar content.
- Almond milk is available in both sweetened and unsweetened varieties. Unsweetened almond milk contains 0 grams of sugar, making it a better option for those looking to cut back on sugar.
- Soy milk and oat milk can also be found in unsweetened versions, though flavored options like vanilla soy milk may have added sugars.
- Coconut milk is naturally higher in sugar when sold as a beverage, though canned coconut milk used for cooking usually has no added sugar.
For consumers concerned about sugar intake, choosing unsweetened plant-based milks can be a healthier option compared to regular cow’s milk.
Popularity of Plant-Based Milks
In the last decade, consumption of plant-based milks has seen an exponential increase. In the United States, almond milk remains the key component, accounting for roughly 65 percent of the market, with almond milk brands such as Almond Breeze and Silk leading the way. Due to the appeal of its unique flavor, oat milk has experienced an explosion of growth as more people become familiar with Oatly’s products offered at grocery stores and cafes. Much of oat milk’s growth has been attributed to how it can be used in a wide array of dishes, both sweet and savory, due to its creamy consistency.
When it comes to age group preferences, oat or almond milk has many fans among younger consumers, mainly millennials and generation Z. A lot of them drink these milks in coffee, smoothies, or just as a drink. The oat milk has also captured the younger generation’s attention due to the development of coffee culture and the environmental aspects. On the other hand, Generation X or Baby boomers prefer soy milk or cow’s milk because of its higher protein content and greater acquaintance. Soy milk is really important for the older generations who are used to dairy products, as it can be used to cook put in cereals or even tea.
Plant-based milks now represent 15% of total retail milk sales in the U.S., a figure that continues to grow as consumers increasingly shift toward dairy-free and environmentally conscious alternatives.
Conclusion: Finding the Right Milk for You
When deciding between cow’s milk or plant-based milks, one has to consider their specific needs and priorities. Cow’s milk contains an abundant source of protein, calcium, and essential vitamins and nutrients, which is why it is ideal for many. However, for such people having dietary restrictions, lactose intolerance, or who have environmental concerns, plant based milks are preferred. Soy, oat and pea milk lead the way when it comes to potency without withstanding significant damage to the environment, while almond and coconut milk support individual flavors and dietary needs.
Since there is a plethora of plant-based milks, one can never be short of options that match their needs, be it high protein packed, lactose free or eco-friendly.
Related: Is soy and soya milk good for you?
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