What is the best of both milks?

According to a 2024 DW report, the global plant-based milk industry is worth over $20 billion, signifying a major shift in consumer preferences. However, with a crowded market of traditional cow's milk, dairy-free alternatives, and unique hybrid products, finding the 'best of both milks' can be confusing for many.

Quick Summary

This guide compares traditional dairy and various plant-based milk alternatives, examining their nutritional profiles, taste, texture, and uses. It clarifies the best options for different dietary needs and preferences, helping you decide which milk or mix is right for you.

Key Points

• Cow's milk: A natural powerhouse of protein, calcium, and vitamins, but contains lactose and has a higher environmental impact.

• Plant-based milks: Diverse options like soy, oat, and pea milk offer lower environmental footprints and are dairy-free, but vary widely in nutritional content and may require fortification.

• Blended milks: Products like Arla B.O.B. offer a creamy taste with lower fat, while home mixing combines the flavors and textures of dairy and plant-based milks.

• Soy milk: Nutritionally closest to cow's milk, high in protein, but some have concerns about phytoestrogens and GMOs.

• Environmental impact: Consider the carbon and water footprint of your milk choice; oat and soy are often more sustainable than dairy or almond milks.

• Check labels: Always look for added sugars and ensure plant-based milks are fortified with essential vitamins and minerals.

Comparing the Top Milk Contenders

The notion of finding a single "best of both milks" is subjective, depending on individual dietary needs, taste preferences, and ethical considerations. The market offers a vast array of options, from traditional dairy to a growing selection of plant-based milks, each with a unique nutritional profile.

The Classic Choice: Cow's Milk

For centuries, cow's milk has been a dietary staple, prized for its robust nutrient content. It is a naturally rich source of high-quality protein, calcium, and essential vitamins like B12 and D. Whole milk contains the highest fat content, while semi-skimmed and skimmed options offer lower calories and fat without sacrificing protein or calcium. For those with mild digestive issues from cow's milk, A2 milk is an option, containing a different type of beta-casein protein that some find easier to digest.

• Pros: Excellent source of protein, calcium, vitamin B12, and vitamin D. Versatile for cooking and baking due to its consistent and predictable properties.
• Cons: High in saturated fat in whole milk varieties. Contains lactose, making it unsuitable for those with lactose intolerance. Cow's milk production has a higher environmental impact due to land and water use, and methane emissions.

The Plant-Powered Revolution

Plant-based milks have grown in popularity for their lower environmental footprint and suitability for those with dairy allergies or lactose intolerance. However, their nutritional content varies widely, and fortification is often necessary to match the nutrient profile of dairy.

Soy Milk

Nutritionally, unsweetened soy milk is the closest plant-based match to cow's milk, with a comparable protein content. It's a complete protein source and often fortified with calcium and vitamins.

• Pros: High in protein, good for managing cholesterol. Consistently available and versatile.
• Cons: Controversies over GMO soybeans and phytoestrogens, although soy consumption is largely deemed safe. Some have soy allergies.

Oat Milk

Made from whole oats, this milk is known for its creamy texture and soluble fiber content, which can help lower cholesterol. Its naturally sweet flavor makes it a coffee favorite.

• Pros: Creamy texture, high in soluble fiber. Allergy-friendly (gluten-free options available).
• Cons: High in carbohydrates compared to other alternatives. Lower in protein than soy or dairy.

Almond Milk

Unsweetened almond milk is a popular choice for its low-calorie content and mild flavor. It contains healthy fats and vitamin E but is significantly lower in protein than most milks.

• Pros: Low calorie, mild taste, good source of vitamin E.
• Cons: Very low in protein. High water consumption for almond cultivation.

Pea Protein Milk

Made from split yellow peas, this is a newer option that offers a protein content similar to dairy and soy milk. It is often fortified and a great option for those avoiding nuts, soy, and dairy.

• Pros: High in protein, good iron content, often enriched with omega-3s.
• Cons: Not as widely available as other plant milks.

The Blended Option: Arla B.O.B. Milk

Some dairy brands have innovated to create products that deliver the “best of both” attributes within the dairy category itself. Arla B.O.B. (Best of Both) milk is a filtered, protein-enriched skimmed milk designed to taste as creamy as semi-skimmed or whole milk but with less fat. It appeals to consumers who prioritize taste but want to manage their fat intake.

Comparison of Popular Milks

Feature	Whole Cow's Milk	Unsweetened Soy Milk	Unsweetened Oat Milk	Unsweetened Almond Milk	Arla B.O.B. (Semi-Skimmed)
Calories (per cup)	150	80	120	40	~100
Protein (grams per cup)	8	7-8	3	1	~8
Fat (grams per cup)	8	4	5	3	~4
Calcium	High, naturally occurring and fortified	Lower, but fortified to compare	Varies, often fortified	Lower, but fortified	High, naturally occurring and fortified
Lactose	Yes	No	No	No	Yes
Environmental Impact	High	Low	Low, water-efficient	Low, but high water use	Varies, lower than whole milk production

How to Find Your Best Milk

Ultimately, the best milk is a personal choice. Consider these steps to find your ideal option:

Step 1: Assess Your Dietary Needs

If you have lactose intolerance or a dairy allergy, plant-based milks like soy, oat, or pea are necessary. For those seeking maximum protein and calcium, cow's milk is hard to beat, though soy and pea milks come close.

Step 2: Define Your Priorities

Are you focused on taste and texture for your morning coffee? Oat milk's creaminess or a blended milk like Arla B.O.B. might be your top pick. Is a lower environmental impact your priority? Oat and soy milk generally have a smaller carbon footprint than almond or dairy.

Step 3: Consider Unique Blends

Some find a unique “best of both” by mixing milks. Baristas, for instance, blend dairy and oat milk to achieve a specific flavor and texture profile. Mixing dairy with almond milk can add flavor and reduce overall fat and calories. Experimenting with different ratios of milks can lead to a personalized, perfect blend for coffee, smoothies, or cereal.

Step 4: Always Check Labels

No matter which milk you choose, always check the nutritional label, especially for added sugars. Many sweetened varieties significantly increase daily sugar intake. For plant-based milks, check if they are fortified to ensure you are receiving a comparable level of calcium, vitamin D, and B12 as dairy milk.

Conclusion

There is no single universal winner for the title of "best of both milks." The decision is a nuanced one, based on personal health, dietary restrictions, taste preferences, and environmental values. For some, the traditional nutritional powerhouse of cow's milk is unmatched, while for others, a fortified plant-based option like soy or pea milk provides the right balance of health and ethics. The market is evolving with innovative products like Arla B.O.B., which offers a compelling mix of taste and lower fat. By evaluating personal needs, it is easy to find the perfect milk that offers the best of both worlds.

Helpful Resources

• Healthline: The 7 Healthiest Milk Options

Frequently Asked Questions

Which milk is best for coffee?

Oat milk is a popular choice for coffee due to its creamy texture and natural sweetness, which many find complements coffee's flavor. Some baristas also blend dairy and oat milk to get the best of both worlds in taste and texture.

Can I mix dairy and plant-based milks?

Yes, it is generally safe to mix dairy and plant-based milks. The combination can offer unique flavors and textures, with some people blending them for a specific taste profile in coffee or smoothies.

Is Arla B.O.B. milk really fat-free?

Arla B.O.B. milk offers a semi-skimmed version with half the fat of whole milk, and a skimmed, fat-free option that's filtered and enriched with protein to taste like semi-skimmed.

What's the best milk for someone who is lactose intolerant?

For those with lactose intolerance, plant-based alternatives like soy, oat, or almond milk are excellent choices. Many dairy-free milks are also fortified with calcium and other vitamins.

How does pea protein milk compare to cow's milk?

Pea protein milk is one of the few plant-based milks that offers a protein content similar to cow's milk, making it a great high-protein alternative for vegans and those with nut or soy allergies.

Which milk alternative is the most environmentally friendly?

Oat and soy milks generally have a lower carbon and water footprint compared to dairy and almond milk production, making them more environmentally friendly options.

Should I choose fortified or unfortified plant-based milk?

Unless you get enough calcium, vitamin D, and B12 from other dietary sources, it is best to choose a fortified plant-based milk to ensure you are receiving a comparable nutrient profile to dairy milk.