Cow Milk vs. Milk Alternatives

You’ve probably noticed the milk aisle is changing; there’s so many options beyond dairy milk at our local supermarket and cafe. This is because many Australians are moving from dairy to milk alternatives like soy, almond and oat for reasons like personal and planetary health, taste and dietary preferences.

So, should you make the moo-ve? Let us share the science so you can “whey” up your options.

Side note: too many dairy puns? Guess you could say we’re milking them for all their worth. Okay, that’s officially the last one. Promise. Onto the science!

Is milk really healthy?

Milk and milk products like yoghurt and cheese are part of the Dairy & alternatives food group, according to the Australian Dietary Guidelines. Dairy is an important source of calcium, which is key for bone health, whilst also providing protein, vitamins and minerals such as vitamin A, D, B12 and zinc.

It is true that you can get calcium from other foods like sardines, green leafy vegetables, nuts like almonds and tofu but it requires a well planned diet to meet your daily serves. 

The reason we have the Dairy food group is because 1 cup of regular cow’s milk or 200g of yoghurt gives most adults (aged 19-50) about 40% of their daily calcium requirements, plus a decent serve of high quality protein, at a cost of around 80 cents per serve. That’s nutritional bang for your buck!

What are the benefits of cow’s milk?

Beyond the benefits of calcium and Vitamin D for bone health and a serve of complete protein, the research shows that dairy consumption may help with gut health by increasing the good microbes that are linked to improved health and decreasing the ones linked with poor health. 

This is really interesting because gut health is largely synonymous with plant foods. Scientists are still trying to understand how dairy milk may affect the good and bad microbes. It’s thought that these good microbes may be using the carbohydrates in milk as a food source and this contributes to keeping the gut lining healthy.

I thought dairy was bad for heart health?

It was previously thought that dairy foods may contribute to heart disease risk due to the saturated fat in full fat dairy. However, nutrition science has advanced since then and more recent research shows us this is not the case for full fat milk, yoghurt and cheese, when combined with a healthy, balanced diet. This is great news if the full fat options help you to feel full and satisfied. 

What if I’m lactose intolerant?

Around 70% of the global population may experience primary lactose intolerance due to naturally declining lactase production, often showing up in teenage or young adult years. Many individuals may experience gas, bloating or diarrhoea due to undigested milk sugars.

For many individuals, lactose intolerance doesn’t mean you have to completely remove all lactose; small amounts throughout the day may be tolerated. If normal milk is still not sitting right with you, there are plenty of milk alternatives for you to choose from.

What milk alternatives are there?

• Lactose free milk is regular cow’s milk but with the lactase enzyme added to break down the lactose so it doesn’t cause stomach upset.
• A1 protein free milk is the result of cow selection. Most cows produce milk with the A1 and A2 protein and it’s thought that these proteins are digested differently. Studies on A1 protein free milk suggest that some individuals may experience the digestive symptoms as a result of inflammation related to the A1 protein.
• Plant milk alternatives such as soy, almond, oat, coconut and rice milk are rising in popularity, particularly for those who want to or need to follow a dairy free diet for allergy or other reasons. When selecting a plant milk alternative, it’s important to choose one that is fortified in calcium to help meet daily calcium requirements and keep in mind that the protein from plant sources (other than soy) is not a complete protein.

Which plant milk is better?

When choosing a plant milk over cow’s milk, it’s not an exact swap in terms of the nutritional benefit. 

Research looking at a range of plant milk alternatives found that plant alternatives are often lower in calcium, protein and other nutrients. When comparing cow vs plant milks, soy milk is the closest option with generally a higher calcium and protein content. 

When choosing a plant milk, it’s important to check the label for calcium content, protein content as well the ingredients for additives like added sugar or oils, to make sure you’re getting the right nutrients into your diet.

Which milk is better for gut health?

Many of us are moving towards plant-based eating for personal health reasons as the research suggests that plant-based diets are linked with improved overall health and less environmental impact. 

This is also great news for gut health because the research suggests that a diet high in plant foods and plant food variety is key for supporting gut health. In saying this, adequate and quality protein, like the kind we find in dairy milk, is also key for gut health; research shows that it  is key for protecting the gut lining and function.

Which milk is better for the environment?

Researchers have been looking at the environmental impact relative to the nutritional value of different foods. It’s called Nutrient Density to Climate Impact (NDCI) index. Essentially, they’re looking at the greenhouse gas emissions of growing and/or creating a food relative to the nutrients it provides. 

A study of beverages in 2010 found that the highest performers were dairy milk, then soy milk and orange juice. This means that even though cow milk means more greenhouse gases compared to plant milk, the nutrient density is much higher so overall the score is better.  Oat milk was amongst the lowest. Other milk alternatives were not tested in this study. The key point in this study was to demonstrate that when making food decisions based on planetary health, keep in mind the overall nutritional value of the food.

Summary

The human body, and the planet, is fascinating and complex and as we’ve learnt, there are many perspectives to consider.

At the end of the day, it’s important to make your food choices based on what’s important to you, whether it’s supporting gut health, meeting your protein and calcium requirements, dealing with digestive symptoms or trying to reduce your environmental footprint. If you need more personalised recommendations for your individual needs, talk to a healthcare professional.

Meet your healthy shopping helper. Food Tracker takes the guesswork out of your groceries by showing you how many serves of Dairy & alternatives you have, compared to the recommended amount. Get started: /discover/food-tracker

Related articles:

• 5 vegan milk alternatives to consider trying
• How many servings of dairy do you really need?
• How to read nutrition labels

Reviewed by the Healthylife health experts March 2024.