Plant-Based Diets: Does Milk Fit In?

There is a common misconception that a plant-based diet means eating only animal-free foods. However, dairy products can be included in a plant-based diet, and they can provide essential nutrients that are hard to replace with plant-based alternatives.

Plant-based milk alternatives are rising in popularity due to health, environmental, and ethical concerns. But is milk allowed on a plant-based diet?

Milk and plant-based diets: a flexible approach

There is a common misconception that "plant-based" means "animal-free". However, this is not necessarily true, and a plant-based diet can include animal products. In fact, dairy products are a core component of several nutrient-rich eating patterns, such as the Healthy U.S.-Style Eating Pattern, Healthy Vegetarian Eating Pattern, and Healthy Mediterranean-Style Eating Pattern.

The Benefits of Dairy

Dairy foods are fundamental to various healthy eating patterns due to the important nutrients they provide. Dairy foods deliver a nutrient-dense package, including 13 essential nutrients such as calcium, phosphorus, vitamin A, vitamin D, riboflavin, vitamin B-12, pantothenic acid, niacin, and high-quality protein. Dairy is also a good source of vitamin B12, which is primarily found in animal products.

The 2015 Dietary Guidelines Advisory Committee (DGAC) report recommended eating a more plant-based diet that includes all five food groups. This includes low-fat and nonfat dairy products, which have been linked to health benefits such as a reduced risk of cardiovascular disease and Type 2 diabetes, as well as improved bone health in children and adolescents.

The Benefits of Plant-Based Milk

Plant-based milk has become an increasingly popular alternative to dairy milk due to its health, environmental, and ethical benefits. Many people are concerned about the hormones, antibiotics, and pesticides used in dairy farming, as well as the impact of dairy production on the environment.

Plant-based milk offers a healthy alternative to dairy milk, with most varieties being lower in fat and calories. For example, compared to one cup of whole-fat cow's milk, most plant-based milks have 37% to 75% less fat. Additionally, the unsweetened varieties of plant-based milk often have lower sugar content than dairy milk.

Plant-based milk is also environmentally friendly, requiring less land and water to produce than dairy milk. According to the Food and Agriculture Organization of the United Nations (FAO), cattle milk is responsible for 20% of the world's greenhouse gas emissions, while plant-based milk production produces much less carbon dioxide.

A Flexible Approach

The great thing about a plant-based diet is its flexibility. You can tailor it to meet your individual needs and preferences. While some people may choose to exclude dairy completely, others may opt for a more flexible approach that includes both plant-based and dairy products. This can be especially beneficial for athletes or those with higher protein needs, as dairy milk provides a complete protein with all the essential amino acids.

When choosing a plant-based milk, it is important to consider the nutritional content, as they can vary significantly. Soy beverages fortified with calcium, vitamin A, and vitamin D are the only plant-based alternatives with a similar nutrient profile to dairy milk. Other options, such as almond, rice, coconut, and cashew milk, may be lower in calories but also lack the protein content of dairy milk.

In conclusion, a plant-based diet can include a variety of dairy and plant-based products to meet individual needs and preferences. By incorporating a range of nutrient-rich foods, you can reap the benefits of both worlds and find a sustainable and enjoyable eating pattern that works for you.

The nutritional value of milk and plant-based milk alternatives

Dairy Milk

Dairy milk is a good source of high-quality protein, calcium, B vitamins, and many minerals. It is also often fortified with vitamins A and D, making it a very nutritious food for both children and adults.

A 1-cup (244g) serving of 3.7% whole milk provides:

• Calcium: 29% of the daily value (DV)
• Riboflavin: 30% of the DV
• Phosphorus: 32% of the DV
• Vitamin B12: 36% of the DV
• Selenium: 9% of the DV
• Potassium: 8% of the DV

Dairy milk is also available in reduced-fat versions, such as semi-skimmed, 1%, and skimmed.

Plant-Based Milk Alternatives

There are many types of plant-based milk alternatives, including those made from grains (oat, quinoa, rice), legumes (pea, soy), nuts (almond, cashew, coconut, hazelnut, macadamia, peanut, pistachio, walnut), and seeds (flax, hemp, sesame).

Plant-based milk alternatives generally have fewer calories, less fat (except for coconut-based milk), and more water content than dairy milk. However, they also tend to have less protein and other nutrients.

• Oat milk: almost as many calories as cow's milk (130 vs. 148), but less fat, sugar, protein, and sodium.
• Almond, rice, coconut, hemp, and cashew milk: lower in calories, fat, protein, and sodium than cow's milk.
• Pea protein milk: higher in potassium than cow's milk (450 mg vs. 322 mg).
• Soybean, pea, and flaxseed milk: higher in protein than cow's milk (9 g, 8 g, and 8 g vs. 8 g).

Some plant-based milk alternatives are fortified with nutrients. For example, soy beverages fortified with calcium, vitamin A, and vitamin D are considered nutritionally similar to dairy milk and are included in the dairy group in the federal government's Dietary Guidelines for Americans.

Health Considerations

The primary consumers of dairy milk are children, for whom it is an important source of protein, vitamin D, calcium, and other essential nutrients. However, some children have allergies to dairy or lactose intolerance, which may require a switch to a non-dairy alternative.

Breast milk or formula is recommended for infants under 12 months old, as they have different nutritional needs. Children over 12 months can be offered whole milk or fortified, unsweetened soy milk to meet their nutritional requirements.

For adults, plant-based milk alternatives can be a healthy choice, especially for those with allergies or intolerances to dairy. They are generally lower in fat and calories, but it is important to consider the reduced protein content, especially for children.

Environmental Considerations

The production of dairy milk has a significant environmental impact, requiring 9 times more land than plant-based milk alternatives and contributing to deforestation and greenhouse gas emissions.

However, plant-based milk alternatives also have environmental impacts, such as the high water usage of almond farming and the greenhouse gas emissions from rice farming.

The environmental impact of dairy milk production

Dairy milk production has a significant environmental impact. Dairy cows emit methane, a potent greenhouse gas (GHG), which accounts for about 44% of all livestock emissions. The dairy industry also requires a lot of water and land for grazing and feeding livestock.

Land Use

Dairy milk production uses a lot of land for grazing and feeding cows. According to Dr Dana Ellis Hunnes, a senior dietitian at UCLA Health, producing a gallon of dairy milk requires 10 times more land than a gallon of plant-based milk. This leads to deforestation, which affects climate change.

Water Use

Dairy farming requires a lot of water. It takes about 300 gallons of water to make one Starbucks Frappuccino. While different plants require different levels of water, the amount of water used to produce plant-based milk averages 50% less (and up to 90% less) than that of dairy milk.

Greenhouse Gas Emissions

Dairy cows emit methane, a potent greenhouse gas. The 13 largest dairy companies emit as many GHGs as the entire UK. According to the Food and Agriculture Organization of the United Nations (FAO), cattle milk is responsible for 20% of the world's overall greenhouse gas emissions.

Eutrophication

Cow manure and fertilizer used to farm animal feed often leak into waterways, causing eutrophication. This pollutes water and causes harmful algal blooms, which kill marine wildlife and threaten our freshwater supply.

Improvements in the Dairy Industry

The dairy industry has made improvements to reduce its environmental impact. Over the years, the number of US dairy cows has decreased while milk production has increased. This has reduced land use by 90%, feed usage by 77%, and water use by 65% for each glass of milk produced.

Dairy milk production has a significant environmental impact in terms of land use, water use, greenhouse gas emissions, and eutrophication. While the industry has made improvements, switching to plant-based milk alternatives can be a more sustainable option for those looking to reduce their environmental footprint.

The health benefits of dairy milk

Dairy milk is a nutrient-rich fluid that provides a range of health benefits. Here are some of the key advantages of consuming dairy milk:

Nutrient-Rich

Milk is packed with essential vitamins and minerals, including calcium, phosphorus, vitamin D, vitamin B2 (riboflavin), vitamin B12, potassium, and magnesium. These nutrients are vital for maintaining overall health and well-being. Dairy milk is also a good source of protein, providing all nine essential amino acids necessary for optimal body function.

Bone Health

The combination of calcium, phosphorus, potassium, protein, and vitamin K2 in milk works together to promote strong and healthy bones. Adequate calcium intake is crucial for bone health, and milk is an excellent source of this mineral. Studies suggest that consuming milk and dairy products may help prevent osteoporosis and reduce the risk of fractures, especially in older adults.

Weight Management

Several studies have linked milk consumption, particularly whole milk, to a lower risk of obesity. The high protein content in milk helps increase feelings of fullness, preventing overeating. Additionally, the conjugated linoleic acid in milk has been associated with weight loss by promoting fat breakdown and inhibiting fat production.

Muscle Health

Milk is a rich source of quality protein, which is essential for muscle growth, repair, and maintenance. Drinking milk has been linked to a lower risk of age-related muscle loss. It also helps boost muscle repair in athletes, with studies showing that milk consumption after a workout can decrease muscle damage, increase strength, and reduce muscle soreness.

Cardiovascular Health

Dairy milk contains important nutrients that can support cardiovascular health. While whole milk contains saturated fat, which can impact cholesterol levels, the calcium and potassium in milk may help control blood pressure. Additionally, fermented dairy products like yogurt have been associated with a moderately lower risk of type 2 diabetes.

Child Growth and Development

Milk is an excellent source of nutrients essential for the growth and development of children. Whole milk and full-fat dairy products provide energy, protein, vitamins, and minerals that support overall health during the critical early years. Milk also helps protect teeth against dental caries.

Versatility

In addition to being a nutritious beverage, milk is a versatile ingredient that can be easily incorporated into various dishes and recipes. It can be added to smoothies, oatmeal, coffee, tea, soups, and mashed potatoes to boost their nutritional content.

The taste and versatility of milk alternatives

There are many milk alternatives available, and with so much choice, you're likely to find one that works for you. These can be categorised according to their plant base:

• Fruit, like banana milk
• Grain, like rice, quinoa and oat milk
• Legume, such as pea protein and soy milk
• Nut, which includes walnut, cashew, almond and coconut milk
• Seed, like hemp, sesame and flaxseed milk

Within each type of plant-based milk, you’ll often find options in flavour (chocolate or vanilla) and sweetness (unsweetened or sweetened).

Taste

The taste of milk alternatives varies depending on the base plant used. For example, almond milk has a light texture and a sweet, nutty flavour, whereas soy milk typically has a mild and creamy flavour. Oat milk is naturally sweet and mild in flavour and can add a creamy taste to coffee.

Versatility

The versatility of milk alternatives is another reason for their rising popularity. They can be added to tea and coffee, used for cereal, and used in cooking and baking.

Some milk alternatives are better suited to certain uses than others. For example, almond milk is suitable for tea and coffee, cereal, cooking and baking. Oat milk is often considered the best non-dairy milk for cereal, and it also goes well with smoothies. Coconut milk has a thick consistency and a rich, creamy texture, making it an excellent choice for baking.

Some milk alternatives curdle in tea and coffee due to the acidity of these drinks, but oat milk is one variety that doesn't curdle in either.

Health benefits

In terms of nutrition, soy milk is the closest non-dairy substitute for cow’s milk as it contains a similar amount of protein. It is also usually sweeter than other milk alternatives.

Almond milk is not as close nutritionally to cow’s milk, but it is naturally rich in vitamins and minerals, especially vitamin E. It also contains less than a quarter of the calories and less than half the fat.

Rice milk is the least allergenic of milk substitutes, making it suitable for people with allergies or intolerances to dairy, gluten, soy, or nuts. However, it has double the amount of carbohydrates than cow’s milk but considerably less protein and fat.

Oat milk is often free of many allergens like gluten, lactose, and nuts, although this isn’t the case for all brands so always check the packaging. When fortified, it is rich in vitamin D, iron, calcium, potassium, and fibre.

Coconut milk has been found to boost heart health and the immune system, and it can also contribute to weight loss by increasing insulin sensitivity and accelerating the breakdown of sugars.

Environmental benefits

Plant-based milks also offer environmental benefits. They require very little land compared to dairy milk, and producing a gallon of plant-based milk conserves water, using 50% less (and up to 90% less) water than that of dairy milk. They also produce much less carbon dioxide, immediately reducing your carbon footprint if you switch from dairy milk.

Frequently asked questions