Which is better: plant-based milk or dairy milk?

There are numerous reasons why consumers are gravitating towards plant-based milks.

For some, food allergies have led them to give up dairy products, while others are motivated by environmental and/or animal welfare concerns or taste preference. Dairy milk has gotten a bad rep in recent years for the ethics of animal abuse in the dairy industry, cows’ contribution to raising greenhouse gases, and rising levels of lactose intolerance. Additionally, dairy milks contain naturally occurring sex hormones, like estrogen, progesterone, corticoids, and androgens, which are found in higher levels in commercial cow’s milk production due to the unnatural cycle of reproduction. In fact, studies have shown that up to 60–80% of estrogens may come from milk and dairy products in Western diets.

Still, there are benefits to drinking (raw) milk or organic pasteurized milk, and different varieties may be better for your condition:

(1) Raw (unpasteurized) milk contains a lot of beneficial bacteria for our microbiome and was what our ancestors drank.

(2) (Whole) milk has higher levels of fat-soluble vitamins which can help with hormone balance. Additionally, cow’s milk is naturally high in calcium levels and a balance of protein and fat to stabilize blood sugar. This means that coffee with cow’s milk in the morning would be more stabilizing than an oat milk or other plant-based milk that is higher in carbohydrates and lower in fat/protein.

(3) Sheep and goat’s milks tend to have smaller scale production and are naturally lower than lactose, making them more suitable for those with an intolerance. In an effort to enhance flavor or mimic the properties of cow's milk, many plant-based milk brands resort to adding preservatives, sugars, and inflammatory oils. These fillers make the milks cheaper to produce but come at the expense of the health of consumers.

In terms of plant-based milks, there is a growing variety of options to suit consumers' personal taste preferences and nutritional needs.

The most prevalent varieties of non-dairy milk include soy, oat, almond, rice and coconut milks. However, the number available alternatives is steadily growing, including cashew, macadamia, hazelnut, hemp, flax, pea, and even banana milks. Even within each variety, significant disparities exist between different brands and flavors in terms of nutritional content. Learn about the pros and cons of different plant-based milks to make the best decision for your health. Many nondairy milk options are filled with preservatives, stabilizers (including “gums), and added sugars. The presence or absence of these additives is the most important indicator of the nutritional value of the product.

While the proliferation of plant-based milks is exciting for lactose-intolerant or vegan consumers who previously had limited options, the variety can also be overwhelming for the average consumer who is trying to think about environmental, ethical, taste, and personal health factors. The next time you stroll down the aisles of the supermarket, take a closer look the ingredient lists of the items you throw in your cart. While the plant-based industry continues to rapidly innovate, it is still driven by the pursuit of profit. The rapid expansion of this industry has led to a flood of products that contain an alarming amount of ultraprocessed ingredients that often contradict the health claims advertised on their packaging.

The most sustainable way to consume plant-based milk is to make your own. This is traditionally done by soaking nuts overnight, blending them with water in a 4:1 ratio, and straining them to make a milk that will last in your fridge for a few days. By making your own, you can choose to use different nuts with distinct nutrient profiles and tastes. You can naturally sweeten and flavor your milk with Medjool dates, cinnamon, vanilla, cardamon, etc. Check out this recipe for a homemade coconut almond milk that takes less than 10 minutes of hands on time and requires minimal soaking. If making your own milk is not realistic, consider the following guidelines for choosing a plant-based milk at the supermarket.

The most important thing to look for when purchasing plant-based milks is the amount of processed ingredients and additives.

How many ingredients does the product have? More than 5? Are there added sugars? What about added thickeners (gums), “preservatives”, vegetable oils, or natural “flavorings”?

Aim to minimize or completely avoid the following additives:

• Milks with added low-quality seed oils are higher in omega-6, which causes inflammation in the body, and they have also been linked to higher rates of obesity;

• Gums have been linked to disrupting digestive health, including gastrointestinal issues like bloating and diarrhea;

• Non-dairy milks made from non-organic soy, oats, and almonds are likely to be contaminated with glyphosate, a pesticide used in roundup that has been linked to cancer, digestive distress, and other health issues (alternatives like coconut and hemp are less likely to be treated with pesticides). Almonds are also high in oxalates, which have been linked to brain fog, gut disorders, and malabsorption, so be careful of how much almond milk you consume on a daily basis;

• Carrageenan is linked to gastrointestinal issues, like inflammation, as well as cancer in prospective studies;

• Natural flavors are not regulated by the FDA and may contain common food allergens or even animal products;

• Calcium carbonate is on the “Right to Know Hazardous Substances list” and can cause a multitude of digestive issues;

• Sugar is known to have many negative health effects, from weight gain to blood sugar imbalances and mood swings to digestive distress.