Dairy Milk vs Plant-Based Alternatives

Updated: 2/12/2024

For years, dairy milk has been the go-to option, but as people become more mindful of health, sustainability, and dietary choices, plant-based alternatives are gaining traction.

As more people become health and environment conscious, they are choosing to follow a plant-based lifestyle. Milk alternatives are clearly gaining in popularity.

Whether you’re curious about trying something new or just exploring your options, understanding the differences can help you make the choice that works for you.

 

What Are the Key Differences Between Dairy Milk and Plant-based Alternatives?

Dairy milk, sourced from cows, has been a household staple for generations, known for its creamy texture and nutritional profile. On the other hand, plant-based milks like almond, soy, and oat offer a variety of flavours and unique benefits, making them a popular option for those pursuing a plant-based lifestyle or dealing with lactose intolerance.

Nutritional Composition:

Protein Content:
Dairy milk typically contains about 8 grams of protein per cup, whereas plant-based milks vary. Soy milk is comparable to dairy milk in protein content, while almond, rice, and coconut milks generally have lower protein levels.

Micronutrients:
Dairy milk is a natural source of calcium, vitamin D, and vitamin B12. Many plant-based milks are fortified with these nutrients to match dairy milk’s profile; however, the bioavailability of these added nutrients can differ.

Additives:
Plant-based milks often contain additives like emulsifiers and thickeners to improve texture and shelf life, which may have varying health implications.

Environmental Impact:

Greenhouse Gas Emissions:
Dairy milk production results in higher greenhouse gas emissions compared to plant-based alternatives.

Resource Use:
Producing dairy milk generally requires more land and water than plant-based milks. Among plant-based options, almond milk has a higher water footprint, while soy and oat milks are considered more environmentally friendly.

Sourced: https://pmc.ncbi.nlm.nih.gov/articles/PMC10504201/

Looking further into the Environmental Impact

Water Usage

Cow’s milk is notorious for its high-water footprint. Producing a litre of cow’s milk requires about 628 litres of water, mainly due to the water consumed by the cows and the irrigation needed for their feed crops.

Plant-based milks generally require much less water. For instance:

• Almond Milk

Requires about 371 litres of water per litre of milk. However, almond farming is often concentrated in drought-prone regions like California, where water scarcity is a concern.

• Soy Milk

A significantly more water-efficient option, requiring only 28 litres of water per litre.

Land Use and Deforestation

Dairy farming requires significant land resources for grazing and growing animal food crops. 1 litre of cow’s milk requires almost 9 m2 of land. This often leads to deforestation and habitat loss. Plant-based milks generally have a smaller land footprint.

For instance, soy milk has a relatively low land use impact (0.66 m2 per litre of milk). However, it’s important to ensure that the cultivation of plant-based milk ingredients is done sustainably, avoiding deforestation and protecting the biodiversity of our planet.

Greenhouse Gas Emissions

One of the biggest contributors to greenhouse gas emissions in the food industry is livestock agriculture, including dairy production. Cows emit methane, a potent greenhouse gas, during digestion and through their manure.

Plant-based milks have a much lower carbon footprint, as they don’t involve livestock emissions. However, the environmental impact varies among different plant-based alternatives.

• Soy Milk 

Emits fewer greenhouse gases compared to dairy milk and almond milk.

• Almond Milk

While it has a smaller footprint than dairy, its energy-intensive farming methods still contribute to emissions

The Dairy Milk Alternatives

Not only do milk alternatives provide a vegan and lactose-free option, but they can also bring unique flavours and textures to your coffee, breakfast cereals and other applications. Let’s have a look at the currently available alternatives.

Soy Milk

Soy milk is definitely one of the most popular milk alternatives, and for good reason. It’s widely available, affordable, and has a neutral taste that works well in coffee. Soy milk also has a creamy texture that can provide a similar mouthfeel to dairy milk. Some people find that soy milk has a slightly beany aftertaste, but this can be easily masked by the flavour of the coffee. One of my personal favourites is Bonsoy.

Almond Milk

Almond milk has a light, nutty flavour that can add a subtle sweetness. It’s lower in calories than dairy milk, making it a great option for those watching their weight. However, almond milk is not as creamy as dairy milk, which may be a downside for some people. If you want a richer texture, try adding a bit of coconut cream or a splash of oat milk.

Oat Milk

Oat milk is a relatively new player in the milk alternative game, but it’s quickly gaining popularity. It has a mild, slightly sweet flavour and a creamy texture that can rival dairy milk. Oat milk is also versatile and can be used in a variety of coffee drinks, from lattes to cappuccinos. The only downside is that it can be a bit more expensive than other milk alternatives.

Hemp Milk

Hemp milk is a lesser-known milk alternative that is gaining popularity among health-conscious people. It has a nutty, earthy flavour that can complement the flavour of coffee well. Hemp milk is also high in omega-3 fatty acids, which can be beneficial for heart health. However, it has a thinner consistency than dairy milk, so it may not provide the creamy texture that some people prefer.

Cashew Milk

Cashew milk has a rich, creamy texture that can be a great substitute for dairy milk in coffee. It has a mild, nutty flavour that won’t overpower the taste of your coffee. Cashew milk is also low in calories, making it a great option for those trying to lose weight. However, it can be more expensive than some other milk alternatives, and isn’t available everywhere.

Rice Milk

Rice milk is another lesser-known milk alternative that is worth considering. It has a mild, slightly sweet flavour. Rice milk is also naturally low in fat, making it a great option for those watching their cholesterol levels. However, it’s thinner than dairy milk, so it may not provide the creamy texture that some people prefer.

Each option brings something different to the table, so your decision might depend on your dietary needs and preferences.

Looking for plant-based meal inspiration? Check out our past recipes for delicious ideas.

Considering meal delivery options? Explore our plant-based meal kits for one person to simplify your week.

Which Milk Option Suits Specific Dietary Needs?

Your dietary needs might guide your choice more than anything else.

• Lactose Intolerance

For individuals with lactose intolerance, plant-based milks like almond, soy, and oat are excellent alternatives as they are naturally lactose-free. These options provide a smooth, versatile substitute for traditional milk, making them ideal for beverages, cereals, and cooking without the digestive discomfort associated with lactose.

• Vegan and Ethical Choices

Those embracing veganism or prioritising ethical choices will find plant-based milks a perfect fit. Options like soy, almond, oat, and rice milk avoid animal-derived ingredients entirely, aligning with a commitment to sustainability, environmental impact reduction, and compassion toward animals, while offering a wide range of culinary possibilities.

• Allergies

If you have soy or nut allergies, options like oat or rice milk provide safe and delicious alternatives. These hypoallergenic choices cater to sensitive dietary needs while maintaining excellent taste and versatility, making them suitable for cooking, baking, or drinking straight from the glass.

• Weight Management

For those managing weight or monitoring calorie intake, almond milk is a standout choice. Unsweetened almond milk is naturally low in calories, making it a great addition to smoothies, coffee, or recipes where you want to keep things light without sacrificing flavour or texture.

Final Thoughts

Choosing between dairy milk and plant-based alternatives is a personal decision that depends on your health, lifestyle, and values. Dairy milk remains a nutritional powerhouse, while plant-based options offer variety and a smaller environmental footprint.

There’s no need to rush the decision—explore, experiment, and find the milk that works for you.

Looking for a complete meal plan that complements your choice? Explore our meal plans to get started.

Still have questions? Don’t hesitate to contact us today!

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Please let me know what you think, I would love to hear from you.

With Love,

Jimmy