When you arrive at the dairy aisle at the supermarket, you face a tug of war.
Gone are the days when the only choice was between whole milk, whole milk with 2 percent fat, and skim milk. A huge variety of plant-based milks now jockey for position in that aisle. Cow’s milk seems to be losing the war.
The United States Department of Agriculture reports that the per capita consumption of fluid cow’s milk has been decreasing for more than 70 years. During the previous decade, it fell at a faster rate than it did during each of the previous six decades.
Plant based milks—such as soy, almond, cashew, oat, and others—are growing in popularity, mostly because they have less fat and offer a safe alternative to those who are not tolerant of lactose, said experts. Lactose is a natural sugar that is present in dairy products.
Consumers seem to have realized some of the drawbacks to ingesting cow’s milk.
“Cow milk is high in saturated fat and cholesterol, and both negatively impact cholesterol levels and provide an increased risk for heart disease,” said Alyson Marquez, registered dietitian for University of Miami Dining. “The lactose in cow milk can often be a trigger for many people who cannot digest it. This can cause symptoms such as nausea, gas, bloating, cramps, and diarrhea.”
Arlette Perry, professor of kinesiology and sport sciences at the University of Miami School of Education and Human Development, said there are now healthier options than cow’s milk.
“Milk and other dairy products are the chief source of fat, cholesterol, and sugar in adults which contribute to heart disease—the No. 1 cause of adult deaths—type 2 diabetes, Alzheimer’s disease, and certain forms of cancer,” she said. “Cow’s milk contains higher levels of growth hormone, estrogens, and progestin. It also contains more inflammatory biomarkers.”
Many nutrition experts also question if cow’s milk should be ingested by humans.
“The milk from a cow is meant to feed a calf that can grow up to 600 pounds—not a human,” Perry said. “Since cows are kept lactating so long, they are given antibiotics to prevent against infection which can contribute to adult resistance to antibiotics. After infancy, humans are the only species that drink another animal’s milk and that milk is used to make creams, sauces, cheese, and a plethora of dairy products.”
Perry added that some people choose plant-based milk for environmental reasons. “Animal agriculture takes up nearly 80 percent of the global agricultural land yet produces less than 20 percent of the world’s supply of calories,” she said. “It’s the No. 1 cause of deforestation. It also takes a huge amount of water to feed cows and in the end, only a fraction of the crops grown are used for human consumption,” she added. “If most of the plants grown were fed to humans directly instead of animals, we would cure world hunger.”
Marquez added that plant-based milks also provide a host of benefits. “The benefits of plant-based milks include a healthier nutrition profile,” she said. “The variety of plant-based milks on the market provides a wide range of options for consumers. One can select a milk type based on their preference, usage, and dietary needs.”
Soy and pea milk are top selections for protein content, while rice and oat milk are higher in carbohydrates compared to other plant-based milks, Marquez pointed out. And oat and almond milk contain higher levels of calcium and Vitamin D, noted Perry.
“An abundance of research supports a plant-based diet for reducing risk of type 2 diabetes and certain forms of cancer,” said Perry. “The volume of articles published in scholarly journals supporting plant-based meal plans for health and longevity, is overwhelming.”
