Are you opting for plant-based milks such as almond or oat milk instead of cow’s milk? Is it because you prefer the taste or how they make you feel, or is it because cow’s milk has a bad rep? It is important to understand the benefits and nutrients in each type of milk to ensure you are fully informed when choosing your milk of choice. 

Let’s Look at Cow’s Milk

Cow's milk is a natural and nutritious drink that can contribute towards a healthy balanced diet. It is well-known that cow's milk is a great source of calcium, which is a key nutrient for the normal growth, development, and maintenance of our bones.

But there is so much more to cow's milk than calcium. A glass of cow's milk provides us with 8 essential nutrients, each playing a vital role in the body.

• Protein
• Calcium
• Iodine
• Phosphorus
• Potassium
• Vitamin B12
• Vitamin B5
• Vitamin B2

Vitamin B12 is primarily found in animal-based products, with cow’s milk being a particularly rich source. Lower intakes of vitamin B12 can result in extreme tiredness, nerve damage, breathlessness and dizziness, along with many other implications. There are numerous reasons why a B12 deficiency may arise, but a crucial factor is diet, making cow’s milk a great addition!

The Food Pyramid recommends 3 servings from the ‘Milk, Yogurt and Cheese’ food group each day as part of a healthy, balanced diet. Between the ages of 9-18 years, 5 servings per day are recommended as calcium requirements increase at this life stage. One serving of dairy includes a 200ml glass of milk, 125g yogurt, and a 25g (matchbox size piece) of cheddar cheese.

But What About Plant-Based Milks?

Of course, plant-based milks have their pros, however, there are also some negative aspects associated with these milks as they usually contain less protein and calcium compared to cow’s milk. Many plant-based milks are fortified with calcium, however, it tends to be less bioavailable, meaning that the nutrient is less available to you when you consume the milk.

There is significant variation among plant-based milks in terms of nutrition. For example, soy milk usually has no calcium but can have high protein levels, while coconut milk can have no calcium and very low protein content, and hemp milk tends to have low levels of both calcium and protein. Plant-based milks also tend to be more expensive!

What Now?

Next time you are choosing your milk of choice, opt for the milk that you prefer, that best suits you, your diet and your budget, rather than the option you may think is better! Don't forget that you can always make changes or swaps when needed to achieve a healthy balanced diet.

We have a range of meals that contain skimmed cow’s milk including our Cottage Pie, Classic Beef Lasagne, or our Chunky Seafood Chowder. This does not include our range of meals that contain other dairy products, including yogurt and cheese, which also have similar benefits to milk.

And how about trying some of our Healthy Snacks which would be great alongside your milk of choice!

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