Nut milk vs dairy milk

Milk has long been a topic of controversy among health professionals and is in the news for its adverse effects on health. Apart from that, due to issues like lactose intolerance and milk allergy, non-dairy milk especially nut milk like almond, cashew or coconut milks are experiencing increased sales and enormous popularity.

Dairy milk has been widely consumed around the world for hundreds of centuries and acts as an important source of protein and calcium. It also acts as a wholesome complete food providing all the major nutrients like fat, carbohydrates and proteins. In India, cow and buffalo milk has been a staple of the diet. People from each and every age group in India ranging from infants to old aged consume milk and milk products like cottage cheese and curd as it is considered vital for maintaining optimal health and plays a crucial role in growth and development. The benefits of consuming dairy milk include:

• It is a good source of protein especially for vegetarians.
• Apart from protein, milk and its products also contribute to essential micronutrients such as calcium, phosphorous, Vitamin B2 and Vitamin B12 to the diet.
• It is available in low fat content forms making it suitable for people with health conditions like cardiovascular diseases, diabetes and obesity.
• Being a rich source of calcium, milk may promote increased bone mineral density, lowering the risk of osteoporosis.
• Most important factor is that it is easily available and accessible across the country. Also, it is comparatively cheaper than Nut milk.

On the other hand most of the nut milks are made by blending nuts and water together and straining out the solids left over. Some people are drawn to the creamy texture that is similar to cow’s milk but with fewer calories. Most of the nut milks have a sweet nutty flavor and are fortified with nutrients such as vitamins D and A, calcium and iron. It has been widely used nowadays due to the claim of offering a number of health benefits that make them an appealing option. Some of the qualities of nut milks include:

• It is suitable both for vegetarians and vegans.
• Nut milks have comparatively lower calories than cow’s milk and are often fortified with vitamin D which is deficient in dairy products.
• Does not contain the allergen ‘lactose’, hence suitable for consumption in case of lactose intolerant individuals or people with digestive issues.
• Moreover, it is Cholesterol and hormone-free, plus lower in sugar than dairy milk.
• It has a comparatively longer shelf life as compared to dairy milk.

There are Pros and Cons to both dairy and nut milk. Although nut milk might be a more suitable option for people with lactose intolerance and milk allergy, it lacks various important nutrients like protein and carbohydrates which gives dairy milk a wholesome nutritional value. Also, most of the nut milks available in markets are highly processed and contain additives and chemical stabilizers to mimic the texture and taste of dairy milk. It is also comparatively expensive and not easily accessible.

Over to you

Determining which milk is healthier is a complex question because it will vary among different individuals as per their medical concerns and nutritional needs. You can determine whether drinking milk is the right choice for you after discussion with your health care practitioner. But if you’re keen on staying away from dairy, nut milks might be great alternatives, just try and include other high protein and calcium rich foods to make sure you are not missing out on taking well balanced nutritious meals.