All “Milks” Are Not Created Equal: 9 Essential Nutrients in Cow’s Milk
Dairy: The Real Deal
Before you reach for a carton of almond milk, soy milk, or other dairy alternatives, it’s important to learn what you’re really pouring into your cup or bowl. Dairy alternatives tout a nutrient or two, but they don’t measure up to the nine essential nutrients in cow’s milk. Cow’s milk is the real deal – the original milk. Here are some of the reasons why milk alternatives are no match for the real deal:
- Sometimes what you leave out is just as important as what you keep in. Milk alternatives, such as almond and soy, contains 10 or more added ingredients, including salt, stabilizers, syrups, thickeners and sugar. Dairy milk, on the other hand, is pure and simple. Wholesome, nutritious milk is the result of the tremendous care that America’s dairy farmers provide their animals.
- Cow’s milk products are the richest source of well-absorbed calcium. According to researchers from Creighton University, the calcium in cow’s milk is absorbed 25% better than that found in soy milk. An 8-oz serving of milk contains about 300 mg of calcium. By comparison, it would take 500 mg of calcium in an 8-oz serving of fortified soy milk to equal that amount of calcium.
- When it comes to protein, a nutrient which ensures muscle health across the lifespan, dairy protein is the gold standard for quality. The quality of protein is determined by the amount of essential amino acids (those the body can’t make on its own) present in the protein and the digestibility of the protein. Dairy protein has a higher level of essential amino acids compared to other proteins like soy, almond or rice and it is completely digested, whereas other proteins are not fully digested or contain components which limit digestion.
- It only takes about 48 hours for milk to get from your local dairy farm to your grocery store’s dairy case. Alternatives to milk cannot compare to the freshness of dairy milk.
- The 2015 Dietary Guidelines Advisory Committee identified low- and fat-free dairy as part of a healthy dietary pattern. With the exception of fortified soy milk, the same cannot be said for milk alternatives which lack the quantity and quality of nutrients milk has, including vitamin D, calcium and potassium.
Many milk alternatives use fortification to mimic the nutrient profile of cow’s milk and there is no standard nutrient profile across brands. Here’s how some of the most common dairy alternatives stack up against natural dairy nutrition:
- Soy beverages are made from soybeans and contain five to seven grams of soy protein, but the soy protein is a lower quality than the eight grams of high-quality protein found in cow’s milk.
- Rice-based beverages are generally processed from brown rice and are fortified with nutrients such as calcium and vitamin D. Rice beverages typically contain only one gram of protein compared to eight grams in cow’s milk.
- Nut-based beverages can be ground from any nut and the most popular is almond. Almond beverages only supply one gram of protein per serving and lack many of the natural benefits found in almonds.
- Seed-based beverages, such as hemp, are newer to the marketplace. Their nutritional benefit is touted to be their omega fatty acid content. Similar to the other beverages, they also fall short on protein compared to dairy nutrition.
As you can see, dairy and milk alternatives cannot stack up against the essential nutrients found in cow’s milk. So next time you are in the dairy aisle, make the best choice with fresh and natural milk.