milk v ‘milk’
In the recent years, alternative milks have gained a significant amount of popularity. However, it is important to be aware that these alternative milks are not a substitute nutritionally for whole cow’s milk. The popularity that these beverages, such as almond, oat and soy milk, have gained have given the public a perception that they can substitute these beverages completely for cow’s milk. However, this is not entirely true.
While yes, we can use almond milk in place of cow’s milk in our morning coffee for a similar effect, the beverages differ drastically from a nutritional standpoint. Alternative milks, such as almond milk, may be lower in calories when compared to cow’s milk. This can be very beneficial to those trying to decrease their caloric intake, but the consumer must be aware that the beverage being lower in calories also means that the beverage will have a lower amount of vitamins and nutrients. Cow’s milk contains many important nutrients that these alternative milks do not, such as fat, protein, and many micronutrients and vitamins such as vitamin B12 and vitamin D. Soy milk is the only alternative milk that is comparable to cow’s milk, as it contains proteins and minerals and it even has twice the amount of vitamin B12 and folate than cow’s milk. (Collard) When substituting alternative milks for cow’s milk, it is very crucial to note the individual’s health status beforehand, especially when working with children as the vitamins and minerals present in cow’s milk are very important for their growth.
Personally, I enjoy drinking almond milk. I am aware that this milk does not provide many benefits nutritionally. It is very low in calories and does not taste like milk, which is a flavor I do not enjoy. Alternative milks are great for those like me, who do not enjoy the taste of cow’s milk. They also benefit those who are lactose intolerant. The main takeaway from these articles is that alternative ‘milk’ is not milk and the nutrient profiles are very different.
references
Collard KM, McCormick DP. A Nutritional Comparison of Cow's Milk and Alternative Milk Products [published online ahead of print, 2020 Dec 26]. Acad Pediatr. 2020;S1876-2859(20)30648-3. doi:10.1016/j.acap.2020.12.007
Paul AA, Kumar S, Kumar V, Sharma R. Milk Analog: Plant based alternatives to conventional milk, production, potential and health concerns. Crit Rev Food Sci Nutr. 2020;60(18):3005-3023. doi:10.1080/10408398.2019.1674243
Singhal S, Baker RD, Baker SS. A Comparison of the Nutritional Value of Cow's Milk and Nondairy Beverages. J Pediatr Gastroenterol Nutr. 2017;64(5):799-805. doi:10.1097/MPG.0000000000001380
