Which Type of Milk Is Really Better for You? A Barista’s Dilemma
By Abel Kalpi Nand Prasad
Australia’s coffee culture has embraced a wave of alternative milks, but are they really healthier, or is it just another passing trend? A frustrated Sydney barista recently voiced his concerns, questioning whether customers truly need almond, oat, or soy milk, or if they’re simply following a fad.
With lactose intolerance and dairy allergies being real concerns, plant-based milks have become mainstream. But do they stack up nutritionally, and what about their environmental impact? Let’s break it down.
There are so many choices when it comes to milk now. Picture: NCA NewsWire/Martin Ollman
The Case for Cow’s Milk – Still the Best?
Cow’s milk has long been the standard, packed with protein (8g per cup), calcium (300mg), and essential vitamins like A, D, and B12. It supports strong bones, boosts energy, and benefits immune health. However, its environmental footprint is significant, requiring extensive water, land, and feed, alongside producing high methane emissions.
A2 milk, a variation of cow’s milk, contains a different protein structure, making it easier to digest for some people. While it still contains lactose, it’s a preferred option for those with mild dairy sensitivities. However, its environmental impact is nearly identical to regular cow’s milk.
Verdict: Cow’s milk remains a strong nutritional choice, but sustainability concerns make ethical sourcing crucial.
Plant-Based Milks – Healthier or Just Hype?
Almond Milk – The Water-Intensive Option
Low in calories but also low in protein (1g per 100ml), almond milk is often fortified with calcium and vitamin D. However, it has a major environmental downside – it requires around 371 litres of water to produce just one litre of milk. Additionally, commercial almond farming contributes to bee population decline due to excessive pesticide use.
Verdict: Nutritionally weak and environmentally damaging – best avoided for sustainability-conscious consumers.
Soy Milk – The Balanced Alternative
Offering 3-4g of protein per 100ml, soy milk is the closest plant-based alternative to cow’s milk. It provides good nutrition and is often fortified with calcium and vitamins. While soy production has been linked to deforestation, most soy milk comes from sustainable, non-GMO sources.
Verdict: A well-rounded, protein-rich choice with a moderate environmental impact.
Oat Milk – The Eco-Friendly Winner
With 1-2g of protein per 100ml, oat milk has a creamy texture and one of the lowest environmental footprints. It requires far less water than almond milk, produces minimal greenhouse gases, and doesn’t impact pollinators. However, some commercial brands add oils and sugars, reducing its health benefits.
Verdict: A great environmental option, but check for additives.
Macadamia Milk – The Premium Pick
Macadamia milk is rich in healthy fats but lacks protein, similar to almond milk. While it has a lower environmental impact than almond milk, macadamia farming is still land-intensive, making oat and soy better choices.
Verdict: A luxurious choice with a smaller footprint than almonds but not as sustainable as oat or soy.
Final Verdict – Which Milk Should You Choose?
For nutrition, the best choices are:
Cow’s milk (if tolerated and sourced ethically)
Soy milk (high protein, fortified)
A2 milk (for those sensitive to regular dairy)
For sustainability, the best options are:
Oat milk (low water use, eco-friendly)
Soy milk (moderate impact, dependent on sourcing)
Macadamia milk (better than almond, but land-intensive)
Ultimately, there’s no perfect answer, but with the right knowledge, you can make informed choices about what’s in your coffee cup.
