Are Plant-Based Milk Alternatives Right for You?

Author: be well™ with Big Y^® Registered Dietitian Team

In today's world, there are so many options in the Dairy Department. What are plant-based milk alternatives? Are they healthier? Which is better: almond, soy, oat, coconut? We looked deeper to find out how plant-based milk alternatives stack up against cow’s milk products nutritionally, economically and environmentally. 

What Are Plant-Based Milk Alternatives?

As the name suggests, plant-based milk alternatives are made from various plant sources to replace cow’s milk. Soybeans, almonds, oats, coconut and more are used to create product alternatives to traditional cow’s milk items such as milk, cheese, yogurt, cream and ice cream. Why are plant-based alternatives becoming so popular? Their perception as a healthier option, greater digestibility, less of an impact on the environment, in addition to being an animal-free offering. 

Which is Healthier: Plant-Based Milk Alternatives or Cow’s Milk? 

Despite popular opinion, plant-based milk alternatives are not necessarily better for you than cow’s milk. Cow’s milk is chock-full of nutrients. With 8 grams protein per 8-ounce serving and a list of essential vitamins and minerals like calcium and vitamin D, milk can be a key contributor to a healthy meal plan.¹ 

Taking a closer look at the nutrition comparison between cow’s milk and plant-based milk alternatives shows us an 8-ounce serving of 1% cow’s milk has a more robust nutrient profile, specifically for protein and vitamins and minerals. 

Due to the process of creating a plant-based milk alternative- ground plants being soaked in water and drained- they tend to be made up of mostly water. Looking at different plant-based alternative milk’s Nutrition Facts Labels reveals their protein content is typically far lower than cow’s milk. That said, soy milk is the only widely available plant-based milk alternative comparable to cow’s milk in protein content. If the objective for plant-based milk is to closely mimic the nutrition from cow’s milk, soy milk is the best option.  A benefit of plant-based milk alternatives, specifically almond, is their low caloric content. This can be helpful as part of a weight loss strategy. However, if a lower-fat higher-protein liquid milk product is desired, fat-free or low fat cow’s milk reigns supreme.

Many people cite choosing plant-based milk alternatives for digestion relief. If you find consuming cow’s milk leaves you with an upset stomach, plant-based milk alternatives may not be your only solution. Individuals with lactose intolerance can often successfully enjoy lactose-free cow’s milk products. These products are made with cow’s milk but have had the lactose broken down to a digestible state. The result is the same milk taste and nutrients, without the digestive issues as regular cow’s milk products.  

What is more sustainable, plant-based or cow’s milk?

The production of plant-based milk alternatives, especially soy and oat, is said to have a lesser impact on the environment than traditional cow’s milk production. The reason being cattle require a lot of land and water while also producing methane. An 8-ounce glass of milk contributes 0.5 kilogram (kg) of greenhouse gas emissions, compared to 0.1-0.2 kg generated by plant-based milk alternative production.²

If animal welfare is the motivation behind choosing plant-based milk alternatives, keep in mind dairy farmers largely maintain their farms with their cattle’s wellbeing in mind. The Farmers Assuring Responsible Management (FARM) Animal Care Program outlines high standards for animal care. Verified by second-party evaluations, the FARM Program ensures cows have access to well-maintained facilities and proper nutrition. In 2022, 8,625 Animal Care Evaluations were performed nationally. 

To learn more about cattle welfare practices, visit US Dairy’s website.

Are Plant-Based Milk Alternatives Right For You? 

Which products are best for you depends on several factors. Cow’s milk is typically more accessible, with a lower cost and offers key essential nutrients. Plant-based milk alternatives can have a long shelf life due to being packaged aseptically and the overall production of oat and soy milk can have less of an environmental impact.

If you’re looking to offset greenhouse gases while also meeting your weekly food budget and daily nutrition goals, a combination of cow’s milk AND plant-based milk alternatives may be the solution. Reason being that you can gain protein and calcium from cow’s milk products and lower calorie, sustainable nutrition from plant-based products. Eating the foods you love, while taking care of the planet along the way, sounds like the answer to a happier you and a healthier us. 

Whether you enjoy traditional cow’s milk, plant-based milk or
a combination thereof, here are a few tasty recipes to get you cooking: