Confused about milk options? You are certainly not alone. With plant-based diets growing in popularity, the demand and interest for almond milk have risen dramatically, while the demand for cow’s milk has decreased in the past several years. But is almond milk actually a good choice? And which one is healthier? Here is the nutritional breakdown of almond milk vs. cow milk.
Although they share a similar name, almond milk and cow milk are quite different in nature. Cow’s milk is a nutrient-rich liquid produced by the mammary glands of dairy cattle, while almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Cow’s milk is available in different formats including whole milk, 2% milk, 1% milk, skim milk, and lactose-free milk, while almond milk is available in unsweetened, sweetened, and flavored varieties. Historically speaking, cow’s milk and dairy products have been consumed across various cultures, while almond milk and other plant-based milks have been more recently introduced in Western culture as alternatives for individuals who can not consume cow’s milk for health reasons and/or choose not to consume it for personal reasons.
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Nutritionally speaking, almond milk is low in calories, carbohydrates, protein, and fat, while cow’s milk is a moderate source of calories, and a good source of protein, fats, and carbohydrates. Here is a comparison of 1 cup of unsweetened almond milk vs. cow milk. (1)(2)
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Cow’s milk is a whole food that only contains milk. Although some varieties of milk contain added vitamins and minerals, cow’s milk does not contain additional ingredients in the form of additives or preservatives. On the contrary, almond milk is a form of minimally processed food given almonds do not grow in liquid format, require production, and almond milk contains additives in the form of preservatives, emulsifiers, and stabilizers. Although homemade almond milk is made by soaking and blending almonds with water and then straining the mixture to remove the solids until only the liquid remains, store-bought almond milk often contains additives such as gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavor. (10)(11)(12)
Cow’s milk is one of the most nutrient-dense foods on the planet. Not only does it contain a good balance of carbohydrates, protein, and fat, but also a good source of naturally occurring vitamins and minerals. Conversely, given almond milk’s primary ingredient is water, it contains a very limited amount of all macronutrients, and most of the micronutrients in almond milk are fortified.
Cow’s milk is one of the leading causes of allergic food reactions in children; with 2-3% of U.S. children under the age of 5 are allergic to dairy milk. (13) For this reason, non-dairy beverages such as almond milk have become substitutes to conventional dairy products such as milk, yogurt, and cheese. While some individuals have a milk allergy; a reaction of the body’s immune system to the proteins found in dairy which triggers a variety of symptoms, other individuals suffer from lactose intolerance; a bodily reaction to the natural sugar (lactose) found in milk due to a lack of the enzyme lactase required to breakdown lactose, however, this does not involve the immune system. (14) For those suffering from lactose intolerance, lactose-free cow’s milk and dairy products are widely available. For those with almond or tree nut allergies, cow’s milk may be the better option.
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Given almond milk is primarily made of water, it contains fewer calories than cow’s milk, which is a rich source of naturally occurring sugars, healthy fats, and protein. For those concerned about weight loss or reducing calories, almond milk may be a lower-calorie substitute for cow’s milk. Alternatively, 0% or 1% cow’s milk and dairy products can also help to support calorie reduction. With that being said, whole milk and 2% milk can support a goal of weight loss, assuming that total calorie intake is controlled for and their consumption supports a calorie deficit (15). For those looking to gain weight, cow’s milk, especially the higher-fat versions, may be a more efficient way to boost calorie intake.
Overall, almond milk and cow milk both have pros and cons depending on the individual, their diet, health goals, nutritional needs, and personal preferences.
Cow’s milk is one of the original superfoods and is one of the most nutrient-dense foods on the planet. With a natural balance of carbohydrates, protein, and fats, as well as over 15 essential nutrients, cow milk is an incredibly healthy choice. For those who cannot consume or choose not to consume cow’s milk, almond milk is a good plant-based alternative. Compared to cow’s milk, almond milk is lower in protein, fat and carbohydrates, and micronutrients, largely due to the fact that water is the primary ingredient.
Although often compared, cow’s milk and almond milk are very different foods. Cow’s milk is a natural source of carbohydrates, protein, fats, vitamins, and minerals, while almond milk is a water-based and fortified alternative for those who cannot consume dairy products. For those opting for almond milk, it is best to read the ingredients and opt for varieties with minimal added sugar and natural ingredients.
Source: https://en.congthucvatly.com
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