With the rising popularity of soy milk, almond milk, and coconut milk as a “healthy” alternative to cow milk, many millennials are spending an extra $0.50 for a cup of coffee on a day-to-day basis. But this poses an important question: are the extra cents really worth it?
Milk is defined by Oxford Dictionaries as “an opaque white fluid rich in fat and protein, secreted by female mammals for the nourishment of their young.” According to this definition, soy milk, almond milk, and coconut milk are not considered milk. These milk alternatives are produced from nuts, grains, peas, or even water, and sugar and other additives are added in order to attain the same viscosity and appearance.
Vanga and Raghavan published a study in 2018 that compared the nutritional values of cow’s milk with milk alternatives. They concluded that cow milk remained as the most nutritional option when it came to essential macronutrients like carbohydrates, fat, and protein.
What if nutritional value is not what you look for in your milk? Which milk would be the best milk for you?
Here’s a brief overview of milk pros and cons that I’ve gathered through browsing the internet for several hours:
Cow milk
Most nutritious. High in calories, but worth the benefits! Even has antimicrobial proteins that can protect infants from infections. Not the best choice if you’re lactose intolerant or trying to lose weight.
Soy milk
Good if you’re lactose intolerant. Comparable amount of protein relative to cow milk. However, soybeans contain oligosaccharides, which is a type of starch, that can’t be digested in the small intestines. When it reaches the large intestines, bacteria break it down via fermentation and you feel gassy.
Almond milk
Good if you’re lactose intolerant or allergic to soy. Low in calories. Contains a lot of vitamin E (half the suggested amount per day in 1 cup), which can promote cell regeneration, beneficial for acne and wrinkles, and act as antioxidants. Only has 1 g of protein per cup compared to 8 g of protein per cup in cow milk.
Coconut milk
Good for the taste (and lactose intolerant if other options don’t appeal to you)! Low in calories. Contains a lot of saturated fat but almost no protein (less than 1 g).
It’s also important to note that the milk alternatives do not contain added sugar or sweetening agents that aren’t necessarily beneficial for you even though it may help with the taste! Of course, when dairy isn’t an option, alternative strategies must be considered. But if you’re substituting dairy milk for milk alternatives because of nutritional benefits or because everyone else is, you might want to read a little bit more into the pros and cons.