In the constantly evolving debate between milk and vegetable milk, meaning the former mainly as fresh or long-life cow’s milk and the latter as rice, soy and almond-based drinks, there are many aspects to take into account to decide which is better from the point of view from a nutritional, ethical, environmental and healthy point of view. Starting from the fact that since 2017 the Court of Justice of the European Union has prohibited the use of the term “milk” when combined with a product of plant origin and established that the name “milk” should be reserved solely for products of animal origin.
Is milk or vegetable milk better?
The comparison on what is better between milk or vegetable milk in fact extends over these and other crucial aspects: let’s examine the key points to learn how to decide which is better for our body and our mind.
The nutritional challenge: vitamins, proteins and more
So let’s first look at the comparison from a nutritional point of view.
Vitamins and Minerals: the foundations
Animal milk is naturally rich in essential nutrients, including calcium, potassium and vitamin B12, often fortified with vitamin D to support bone health. Plant-based milks, on the other hand, offer a diverse nutritional profile, with fortification practices varying widely between almond, oat, and soy. While some plant milks resemble a multivitamin cocktail, others may fall short in this category.
The fiber factor
Fiber, essential for a healthy intestine and the immune system, is absent in animal milk but present in modest quantities in plant-based alternatives, especially oat milk. For those aiming to meet their daily fiber needs, plant-based milk offers a valuable but limited contribution.
Proteins
Protein is essential for muscle repair and building, especially for athletes but not only. Animal milk consistently provides a high protein content, with some versions such as ultrafiltered milk boasting an even higher level of protein. Plant milks vary in their protein intake, with soy milk and pea milk leading the way among the plant-based options but still with lower values than cow’s milk.
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Bone health: the role of calcium
Both animal and plant milks contribute to bone health, with some plant milks even surpassing animal milk in calcium content through supplementation. However, the impact of increased milk and calcium intake on bone mineral density remains inconclusive, and it is best to aim for a varied diet for optimal bone health.
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Environmental and ethical considerations
There are also some environmental and ethical considerations in our purchasing choices between cow’s milk and vegetable drinks.
The Greenhouse Effect
Producing plant-based milks generally results in lower greenhouse gas emissions than animal-based milk, making them a more eco-friendly option. However, the use of water for crops such as almonds raises concerns, highlighting the importance of sustainable practices throughout dairy production.
Animal welfare
Animal welfare is a significant concern for many, with dairy industry practices coming under increasing scrutiny. Plant-based milk production does not involve animal agriculture, presenting a more ethically attractive option for those who care about animal rights.
Lifestyle implications: costs, allergies and taste preferences
There are also some implications regarding style and lifestyle choices such as those relating to costs, allergies and taste preferences.
Economic impact
When it comes to cost, animal-based milks generally offer more nutritional bang for your buck than plant-based milks, which can come with a higher price tag, potentially impacting budget-conscious consumers.
Allergies and intolerances
Lactose intolerance and milk allergies can heavily influence the choice between animal and plant-based milk. With common allergens present in both, the decision often comes down to personal health considerations.
Flavor and culinary uses
The taste and culinary versatility of milk varies greatly between animal-based and plant-based options. Milk of animal origin is renowned for its role in the kitchen, from cappuccino foam to numerous sweet and savory preparations. Different for plant milks, which offer different flavors, they are increasingly available in formulations for those looking for lactose-free alternatives and can equally be used in cooking.
READ ALSO: Is drinking milk as adults good or bad? What science says
The Verdict: a Personal Choice
In the competition between animal and plant-based milks, the best choice depends on individual priorities, including nutritional needs, environmental concerns and dietary restrictions. For active individuals and sports enthusiasts who prioritize balanced intake and sustainability, the decision may lean towards plant-based milks. However, animal milk remains a valuable source of essential nutrients for those who tolerate it well.
Ultimately, the most balanced approach may involve incorporating both types of milk into your diet, ensuring a wide range of nutrients to support an active lifestyle. The key is to be aware of added sugars and consider the environmental impact of your milk preference. Because the goal is to fuel your body with the best nutrition possible.
Photo by Daniela Diaz / Dhanya Purohit / Tijana Drndarski / Mary Skrynnikova
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