Cow’s Milk vs Almond Milk

Cow’s Milk vs. Almond Milk

I love milk, but milk does not always love me. I am Dr. Aaron Workman, a patient favorite at one of the highest rated car accident medical care programs in Lexington, and I want to share with you the differences between cow’s milk and almond milk.

With so many different options available, finding the right milk can be difficult, time-consuming, and costly. There are lots of benefits to drinking milk but if you have a condition that does not allow you to digest milk then almond milk is a great alternative. There are some nutritional differences between these two popular choices so let us take a look at how these two compare.

Protein Content

One of the biggest differences between cow’s milk and almond milk is their protein levels. Cow’s milk is a natural source of quality protein with about 8 grams per cup. This protein includes essential amino acids, which are vital for muscle maintenance, immune support, and a multitude of body functions. If you have kids that are always looking for a snack, this protein source can be a great advantage when added to other items.

Almond milk is much lower in its protein content, giving about 1 gram per cup. Some almond milk brands may have added protein, but regarding plain almond milk, it will not provide the same benefits. If protein intake is most important, then cow’s milk might be the better option.

Fat and Calories

For those who watch calorie intake, almond milk can be a better choice. Unsweetened almond milk typically has 30-50 calories per cup and around 2-3 grams of fat, most of which are healthy unsaturated fats that can support heart health.

Cow’s milk, especially whole milk, is higher in calories, providing about 150 calories per cup with 8 grams of fat, most of which are saturated fat. Low-fat milk options are available and offer fewer calories and less fat, but almond milk generally remains the lower-calorie choice.  If you are looking for an easy way to add calories to your diet, then whole milk can be a better choice.

Calcium and Vitamin D

Both cow and almond milk are good sources of calcium and vitamin D, but their source differs. Cow’s milk is naturally high in calcium, with around 30% of the daily recommended intake (RDI). Vitamin D, the “sunshine vitamin,” is also often added to cow’s milk to aid calcium absorption. If natural calcium is important then cow’s milk is a better choice.

Almond milk is naturally low in calcium so it must be added to keep up with cow’s milk nutrition levels. Manufacturers will typically add Vitamin D, so it is comparative to regular milk as an option for bone health. If bone health is important and you cannot tolerate cow’s milk, then almond milk is a better choice.

Sugar Content

Cow’s milk contains natural sugars (lactose), which provide around 12 grams of carbohydrates per cup. Flavored milk varieties, like chocolate milk, contain added sugars, increasing the calorie and sugar content.

Almond milk is lower in sugar, especially if you choose an unsweetened version, which contains just 1-2 grams of carbs per cup. Sweetened almond milk, however, can have added sugar, so it is essential to check labels if you are monitoring sugar intake. If sugar content is important to you then skipping the flavors and sticking with almond milk is the better choice.

Digestion

The most important factor for me is my body’s ability to process cow’s milk. Sometimes I crave a milk product with certain types of food, but I will feel sick after drinking it. Many have an intolerance to lactose that makes digesting milk difficult. Symptoms may include bloating, nausea, gas, and stomach pain. Almond milk is lactose free and typically easier to digest.

Cow’s milk and almond milk each have unique nutritional profiles and benefits. It is important to understand everyone’s specific needs and food restrictions to make the best decisions. Cow’s milk is packed with great protein and naturally occurring calcium, making it a good choice for some. For me, almond milk does not make me ill and is usually fortified to reach a similar nutritional profile. This makes almond milk a better choice for others. Once you discover which type fits your health needs you can go out and enjoy a tall glass of milk.

— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.

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