In today’s health-conscious world, plant-based milk alternatives have surged in popularity. From almond and soy to oat, the options seem endless. These products are often marketed as healthier and more environmentally friendly alternatives to cow’s milk.
However, a closer look at their nutritional profiles, environmental impact and especially their processing methods reveals a more complex picture. Understanding the truth about plant-based milk alternatives empowers consumers to make informed choices for optimal health.
Plant-Based Milk Lacks the Nutrition of Cow’s Milk
Comparing the nutritional content of cow’s milk and plant-based alternatives reveals key differences. Cow’s milk is naturally rich in high-quality protein, containing all nine essential amino acids needed by the human body. This protein is necessary for building and repairing tissues.
A study from the University of Copenhagen, on the other hand, reveals that the quality of protein in plant-based drinks is often lower than in cow’s milk.1 This is due to processing methods that modify the protein and lead to the loss of some essential amino acids. The University of Copenhagen study found that cow’s milk contained 3.4 grams of protein per liter, while eight out of 10 plant-based drinks tested contained between 0.4 and 1.1 grams.
Furthermore, all tested plant-based drinks had lower levels of essential amino acids compared to cow’s milk.2 Vitamins and minerals are also important factors to consider. Cow’s milk is a richer dietary source of calcium, B vitamins and biotin than plant-based drinks, with researchers writing in Frontiers in Nutrition:3
“Our results show that the analyzed plant-based drinks are not real alternatives to milk in terms of nutrient composition, even if the actual fortification is taken into account … Complete replacement of milk with plant-based drinks without adjusting the overall diet can lead to deficiencies of certain important nutrients in the long term.”
Another aspect is the sugar and additive content. Cow’s milk naturally contains lactose, a type of sugar, but plant-based milks, especially flavored varieties, often have added sugars to enhance taste. The University of Copenhagen study found that seven out of 10 plant-based drinks contained more sugar than cow’s milk.4 Further, many plant-based milks contain added thickeners, stabilizers and emulsifiers, which are not present in cow’s milk.
Carrageenan, for instance, a common food additive used to enhance texture, is linked to insulin resistance and gut inflammation by increasing intestinal permeability and promoting systemic inflammation.5 Fat content and type also differ between cow’s milk and plant-based alternatives.
Cow’s milk contains beneficial saturated fat and milk fat globule membrane (MFGM), which strengthens your gut health. Many plant-based milks, on the other hand, are high in polyunsaturated fats (PUFAs), including linoleic acid (LA), a mitochondrial poison that’s dangerous when consumed in excess. Many plant-based milks even have LA-rich seed oils added, which contribute to mitochondrial dysfunction and decreased cellular energy.
The Impact of Processing on Nutrient Bioavailability
Food processing significantly affects nutrient bioavailability, degrading certain vitamins and nutrients. The University of Copenhagen study highlights that the extensive processing required to produce plant-based drinks, especially the ultra-high temperature (UHT) treatment used to extend shelf life, contributes to the degradation of protein quality.6
High-temperature processing also negatively impacts heat-sensitive nutrients. In contrast, raw whole cow’s milk does not undergo processing that impacts the nutritional value of the milk. Plant-based milk processing also leads to the formation of Maillard reaction products (MRPs).
The Maillard reaction is a chemical reaction between amino acids and reducing sugars that occurs when food is heated. This reaction is responsible for the browning and characteristic flavors that develop during cooking or processing. The Maillard reaction produces a variety of MRPs, which contribute to the flavor, color and aroma of foods. However, they also have health implications, both positive and negative.
Some MRPs have been shown to have antioxidant properties, while others have been linked to the formation of harmful compounds under certain conditions. The University of Copenhagen study, published in Food Research International, investigated the presence of MRPs in 10 different UHT-processed plant-based milk alternatives and compared them to UHT-treated cow’s milk.7
The researchers looked at various MRPs formed at different stages of the Maillard reaction, including furosine (an early-stage MRP), α-dicarbonyl compounds (intermediate-stage MRPs) and advanced glycation end products (AGEs, late-stage MRPs).
The study found that plant-based milks generally contained higher levels of MRPs than cow’s milk, especially α-dicarbonyl compounds like 3-deoxyglucosone. This suggests that the processing of plant-based milks, likely due to their higher carbohydrate content, leads to a more pronounced Maillard reaction.
The study also found a link between sugar content in plant-based milk and the formation of AGEs, suggesting that the amount of sugar present influences the extent of the Maillard reaction. Furthermore, the study detected acrylamide, a harmful compound formed in the later stages of the Maillard reaction, in some plant-based milks, particularly almond and oat milk.
These findings highlight the impact of processing on the chemical composition of plant-based milks and the need for further research to understand the long-term health effects of consuming MRPs in these products. University of Copenhagen professor of nutrition Lars Ove Dragsted said in a news release:8
“The chemical compounds that result from Maillard reactions are generally undesirable because they can increase inflammation in the body. Some of these compounds are also linked to a higher risk of diabetes and cardiovascular diseases. Although our gut bacteria break down some of them, there are many that we either do not know of or have yet to study …
This study emphasizes why more attention should be paid to the consequences of Maillard reactions when developing plant-based foods and processed foods in general. The compounds identified in this study represent only a small fraction of those we know can arise from Maillard reactions.”
Plant-Based Milk Is an Ultraprocessed Food
The term “ultraprocessed food” refers to foods that have undergone extensive processing and often contain numerous added ingredients, such as refined sugars, unhealthy fats, artificial flavors and preservatives. These foods are often low in essential nutrients. The University of Copenhagen study suggests that the extensive processing of plant-based drinks aligns them with the characteristics of ultraprocessed foods.9
In contrast, cow’s milk is a minimally processed whole food. Again, while often touted as healthy, research published in The Lancet Regional Health Europe shows that plant-based milks and other plant-based ultraprocessed foods (UPFs) increase the risk of cardiovascular disease.10
The study, which involved researchers from the University of São Paulo and Imperial College London, included data from 126,842 people who answered questions about their diets. Food groups were broken down into plant-sourced or non-plant/animal-sourced, then further divided into non-UPF or UPF as a percentage of total energy intake.
Hospital and mortality records were later linked to the data to gather information about cardiovascular diseases. Eating plant-sourced non-UPFs, such as fruits and vegetables, was beneficial.
Every 10% increase in unprocessed plant-based foods was associated with a 7% lower risk of cardiovascular disease and a 13% lower risk of cardiovascular disease mortality. However, consuming plant-sourced ultraprocessed foods was linked with a 5% increased risk of cardiovascular disease and a 12% higher risk of cardiovascular disease (CVD) mortality.
Whole Raw Dairy Products Boost Health
While plant-based milks are ultraprocessed foods low in nutrients and high in questionable additives, whole or full-fat dairy is a health food that does your body good. Dairy products with full fat content offer unique health advantages due to the presence of odd-chain saturated fatty acids (OCFAs) like pentadecanoic acid (C15:0) and heptadecanoic acid (C17:0).
These OCFAs are predominantly found in dairy fat, and notably, C15:0 cannot be produced by your body and must be obtained through dietary sources. The health benefits of C15:0 are so significant that it’s being considered as an essential fatty acid.
Elevated levels of OCFAs in the bloodstream have been linked to reduced risks of various health issues, including obesity, chronic inflammation, cardiovascular disease, metabolic syndrome, Type 2 diabetes, nonalcoholic steatohepatitis (NASH), chronic obstructive pulmonary disease (COPD), pancreatic cancer and overall mortality.11
Further, raw, organic, grass fed milk provides additional immune-boosting properties and beneficial bacteria that boost gut health, further highlighting the health benefits of incorporating full-fat dairy into a balanced diet.
The healthiest variety of milk is raw, unpasteurized milk sourced from organically raised, grass fed or pastured cows. In addition, source dairy from farmers who do not supplement livestock with iodine or use iodine-based disinfectants, which contributes to iodine overload.
Making Informed Choices for Better Health
Cow’s milk is a whole food that’s a natural source of protein, calcium and other essential nutrients, while plant-based milks undergo more extensive processing, which affects nutrient bioavailability and introduces compounds like MRPs. Further, almond milk is notorious for its high water consumption, raising concerns about water sustainability, especially in drought-prone regions.
The University of Copenhagen study further emphasized the impact of processing on protein quality, the presence of compounds like acrylamide and the lower essential amino acid content in plant-based milks compared to cow’s milk.12 This underscores the importance of considering processing levels when choosing between these options. In short, the narrative surrounding plant-based milk alternatives versus cow’s milk requires a discerning eye.
Extensive processing, nutrient deficiencies and the presence of additives raise valid concerns about plant-based milk. On the other hand, raw, full-fat dairy emerges as a nutrient-rich, minimally processed food with health advantages. Staying informed about the nutritional, environmental and processing aspects of both plant-based and dairy milk allows you to make empowered choices that truly support your health.
