Millennials who came of age in the late 90s listening to alt rock are now having their barista add alt milk to their Starbucks latte… 

What was once a simple choice between whole, reduced-fat, and skim cow's milk has exploded into a wide array of plant-based alternatives. From almond and soy to oat, rice, and even pea, the options seem endless. With so many choices, it's understandable that many consumers find it challenging to determine which milk is best for them. 

Let’s break down the nutritional differences between cow's milk and popular alternative milks, and take a deeper look at their nutritional content, including macronutrients like sugar, protein, and fat.

Cow's Milk: The Traditional Choice

Cow's milk has been a dietary staple for centuries, and it's long been recognized for its rich and relatively complete nutrient profile. It provides high-quality protein, varying amounts of fat, and naturally occurring sugar in the form of lactose. Cow's milk is also a valuable source of calcium, vitamin D, and vitamin B12. The fat content varies across types, from nonfat to whole.

Alternative Milks: A Diverse Landscape

Alternative milks come from a variety of plant-based sources, each with its own unique nutritional profile. All of these “alt milks” are essentially made through a process of grinding up the plant material, blending this ground-up material with hot water, then straining out the remaining solids, thus resulting in a milk-like emulsion. Depending on the exact variety and brand, other things are then often added into this resulting liquid to improve the flavor and/or nutritional value of it.

Here's an overview of the most popular alt milks:

• Soy Milk: Nutritionally, it's one of the closest plant-based alternatives to cow's milk, notably providing a similar amount of protein. It contains a relatively low amount of saturated fat and unsweetened soy milk is naturally low in sugar.
• Almond Milk: Unlike cow’s milk, it is generally low in protein and fat, with most of the fat being unsaturated. Unsweetened almond milk is naturally very low in sugar and calories compared to cow's milk, but it is often sweetened with sugar.
• Oat Milk: It contains a moderate amount of protein and fat, with a relatively low amount of saturated fat. Oat milk naturally contains more carbohydrates than some other plant-based milks, contributing to a slightly higher sugar content, and often has added sugar too.
• Rice Milk: Rice milk is relatively low in protein and fat but like oat-milk it is naturally higher in carbohydrates compared to cow’s milk. It often also contains added sugar.
• Coconut Milk (Beverage): Coconut milk beverage, which is different from canned coconut milk, is relatively low in protein but tends to have a fat content comparable to whole milk. Unsweetened varieties are generally low in sugar, but it is often sweetened with added sugar.
• Pea Milk: Pea milk, one of the less common alt milks, tends to have protein content that is comparable to cow’s milk. It also contains a low amount of saturated fat and is naturally low in sugar, and it seems that most pea milk brands are avoiding adding sugar.

Macronutrient Comparison of Cow's Milk and Alternative Milks (per 8-ounce serving)

Important Considerations:

• Fortification: An important factor to consider with many alternative milks is fortification. Because these milks are derived from plant sources, they don't naturally contain the same nutrient profile as cow's milk. To address this, many manufacturers fortify their products with vitamins and minerals that are naturally found in cow's milk, such as calcium and vitamin D. This fortification helps to make these alternative milks more nutritionally comparable to cow's milk. However, the extent of fortification can vary between brands and products, so it's essential to always check the label to see which nutrients have been added and in what amounts.
• Added Sugars: A significant concern with many alternative milks is the presence of added sugars. While many of the alternative milks are naturally low in sugar, unless you deliberately choose the “unsweetened” variety, many of these products tend to have added sugars. These added sugars contribute to increased calorie intake without providing significant nutritional value. High consumption of added sugars can contribute to weight gain, and increase the risk of other health problems such as type 2 diabetes and heart disease. For these reasons it is strongly recommended to opt for unsweetened varieties of alternative milks whenever possible. Reading the nutrition facts label is crucial to determine the amount of added sugar in a product.
• Other Additives: In addition to added sugars, alternative milks may contain other additives. These can include thickeners, stabilizers, emulsifiers, and flavorings. These ingredients are often used to improve the texture, consistency, and shelf life of the product. While many of these additives are generally recognized as safe, some individuals may be sensitive to certain additives.

Conclusion

Both cow's milk and alternative milks offer a range of nutritional benefits and drawbacks. Cow's milk has long been valued for its high protein content and naturally occurring essential nutrients. However, it does contain lactose, which can be problematic for individuals with lactose intolerance. Additionally, cow's milk contains saturated fat, and while its role in health is complex, some individuals may wish to limit their intake. 

On the other hand, alternative milks offer options for those with dietary restrictions or preferences, such as lactose intolerance or a desire to follow a vegan diet. However, many alternative milks are heavily processed and contain added sugars, which can be detrimental to your health in excess. They also often have lower protein content than cow's milk, with some exceptions. The best choice ultimately depends on your individual dietary needs, preferences, and specific health considerations. It is crucial to carefully read nutrition labels to compare products and make informed decisions that align with one's overall dietary goals.

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Written by Luke Johnson

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Sources:

All About Almond Milk | Recipes & Trends

Soy milk, fluid, 1 cup - Nutrition Facts

Silk Organic Unsweetened Soymilk, Half Gallon - Shop Milk at H-E-B

Rice Milk USDA

Ripple Shelf-Stable Unsweetened Original Milk (1-pack)

Cow's milk Almond milk Soy milk Rice milk Coconut milk

Almond, coconut, oat, soy milk: What’s the difference? | News & articles | UnitedHealthcare

Chilled Oatmilk Original | Oatly US 

Calories in Coconut Milk Beverage, Sugar Free, Original from So Delicious

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