01/22/2018
Cow’s Milk vs. Plant-Based Alternatives: Learn the difference
In this series, Dr. Greg Miller, Ph.D., FACN, answers questions received from the health and wellness community. The original post can be found here.Β
Question:Β Whatβs the difference between cowβs milk and plant-based alternatives?
Answer:Β There is an extensive body of research linking milk consumption to health benefits.Β Although milk and plant-based alternatives sit side-by-side in the dairy case, non-dairy alternatives often do not provide the sameΒ nutrient profileΒ as cowβs milk.
You can count on cowβs milk to have a consistent composition as reflected in itsΒ standard of identity. By contrast, the composition of plant-based alternatives varies by brand.
Here are a few more things to keep in mind as you help people navigate their beverage choices:
- Cowβs milk is rich in certain nutrients such as calcium, phosphorus, riboflavin and vitamin B12. Plant-based alternatives are often fortified with nutrients they do not naturally contain.
- Cowβs milk typically delivers a higher quality of protein than some plant-based alternatives. For example, almond, cashew, coconut and rice beverages offer little or no protein per 8-ounce serving (0-1 grams), while cowβs milk provides 8 grams of high-quality protein for the same serving size.
- TheΒ Dietary Guidelines for AmericansΒ (DGA) recommends three servings of low-fat or fat-free dairy foods per day as part of the Healthy U.S.-Style Eating Pattern for people nine years and older. Alternative beverages, other than soy beverages fortified with calcium, vitamin A and D, are not included in the dairy group because βtheir overall nutritional content is not similar to dairy milk and fortified soy beverages,β the DGA states.
- The American Academy of Pediatrics recommends 16-24 fl oz. of plain whole milk for children starting at one year.
- The Dietary Guidelines for Americans recommends two servings of low-fat or fat-free milk, or fortified soy beverages for children aged 2 to 3 years, and 2 1/2 servings for children 4 to 8 years.
- Plant-based alternatives should not be the main beverage for young children, according to aΒ joint statementΒ by Dietitians of Canada and the Canadian Pediatric Society. These beverages may lack the nutrients children need, including protein and fat.
- Children 1-2 years old should drink whole cowβs milk.
- For children 2-8 years: Cowβs milk or fortified soy beverage will go a long way in supporting childrenβs protein needs.
- βIn the case of allergies, or other concerns, I recommend parents speak with a dietitian to ensure all nutrient needs, including protein, fat and calories are being met with an age-appropriate diet,β says Dr. Catherine Pound, pediatrician and spokesperson for theΒ Canadian Pediatric Society.
- AnΒ articleΒ by the American Academy of Pediatrics recommends parents check the labels of plant-based milk alternatives, since the amount of protein and calories vary by brand. A chart compares the nutritional content of whole cowβs milk and several plant-based alternatives.
- In adults, healthy eating patterns, which include low-fat and fat-free dairy foods, are linked to reduced risk of certain chronic diseases, such as cardiovascular disease and Type 2 diabetes. Dairy consumption is also linked to improved bone health, especially in children and adolescents.
Comments (3)
Thanks for providing such exhaustive comparison between cows vs plant milk. I think cow milk is more healthier than plant based milk. Cow milk natural nutrient content are much more impressive and beneficial as compared to plant based milk.
https://awesomedairy.com/product-category/milk/long-life-milk/ check kinds of milk here
good info. thank you!