question: Hello Dr. Zach, I am a barista at a busy cafe in Bondi, Australia. I won't name the cafe. Because I lose my job because of what I am trying to say.
The people here make me crazy. I love making great coffee, but all of these absurd milk choices are giving me a headache.
Customers say they drink almonds, oats or soy milk. Because it's better for them, or because they have some sort of allergy, but I can't help but wonder if some of it is just a trend.
Are people really dairy sensitive or is this just a trend? Are these alternative milking really better than good old full cream milk?
Honestly, when someone orders regular milk, I just want to hug them. Can you give me some solid information to set the records straight for these customers?
Some of them feel they are focusing on trends rather than actually understanding what's best for their health. – Charlie, 23, Randwick, nEW South Wales
answer: Trust me, mate, I'll get it. The world is absolutely crazy with milk these days, but I'm here to help you solve the confusion at once.
First off, address your points about milk allergies. There are eight different milking sessions, even if you get to the counter to order coffee.
And I'm sure some people just want to jump on the bandwagon, but I'll reassure you: lactose intolerance and actual milk allergies are very real.
It's not just what people call attention and claim – we have some serious gut drama happening underneath the surface.
There are many who can't touch dairy products without feeling like their stomachs are staging their protests.
So when someone orders that oat latte, they probably don't want to take part in a full medical discussion with you. They just don't want to spend the next time on the porcelain throne.
But let's talk about the main event here. Is plant-based milk really better than good old milk? Is it all hype? Or are people in something?
Milk: OG (There are some precautions)
Milk has been the gold standard for decades. Full cream or skim, milk is packed with protein (about 8g per cup), calcium (300mg), and vitamins such as A, D, and B12.
It is the absolute champion for building strong bones, boosting energy and keeping your immune system at the top. Plus, that's what you grew up, right?
For me, I spent three years as a child and three years on a dairy farm where we sustainably harvested milk for a small community that was not sold.
This means we didn't overly stimulate the cows, and they lived a happy and healthy life that way.
Since then, I have rarely found any such milk at all. It may not be realistic for mass production, but you should choose such milk over the others, especially when you want to drink a glass of cold milk.
However, for people who use milk mostly in coffee, that level of effort may not be necessary.
Environmental impact:
The biggest challenge with milk is its environmental footprint. Dairy farming requires a significant amount of water and land, and cattle consume large amounts of feed that demands agricultural resources.
Furthermore, milk production produces greenhouse gas emissions, mainly methane.
However, small, well-managed dairy farms that prioritize animal welfare and regenerative farming practices significantly reduce these negative effects.
The best scenario for the environment and ethics is milk sourced from well-treated cows where pastures were raised.
verdict:
Nutritionally, milk is still one of the best, but it comes with environmental costs unless it is supplied from an ethical and sustainable farm.
A2 Milk: New Dairy Products in the Town (But is that better?)
A2 milk is sold as easy to digest for people who are sensitive to regular milk.
The idea is that A2 milk comes from cows that produce different forms of protein.
Studies suggest that A2 protein is less likely to cause digestive discomfort compared to A1 protein found in normal milk.
However, it still contains lactose, so it won't work for people with full-fledged lactose intolerance.
Environmental impact:
As A2 milk still comes from cows, its environmental footprint is roughly the same as regular milk. However, some A2 milk brands focus on better animal welfare and sustainability practices.
If dairy and digestion are an issue, A2 milk from ethical sources is a reasonable choice.
verdict:
It is good for digestion, but otherwise it has similar nutritional and environmental impact on standard milk.
Plant-based milk: good, bad, and nuts
Almond Milk: Water Guzzler
Almond milk is low in calories and often naturally lacks these nutrients, making it fortified with calcium and vitamin D.
But nutritionally, it is very weak, offering only about 1g of protein per 100ml.
Environmental impact:
Environmental charges for almond milk are important and require the production of enormous amounts of water. Approximately 371 liters per almond milk.
Furthermore, almond agriculture relies heavily on commercial beekeeping, which is associated with a decline in bee population due to pesticide exposure and colony overprocessing. If sustainability is your concern, almond milk is one of the worst options.
verdict:
Low nutrition, high environmental costs – best avoided when sustainability is important to you.
Soy milk: A well-balanced mid-length
Soy milk provides solid balance and provides 3-4g of protein per 100ml. This is much closer to milk than other plant-based options.
Studies show that soybeans are beneficial alternatives due to their high protein and ability to fortify with calcium and essential vitamins.
Environmental impact:
Soy crops contribute to deforestation in some areas, but soybeans used in milk production usually come from more sustainable non-GMO sources.
Compared to almond milk, soy milk requires much less water and does not affect pollinators like bees. However, responsible procurement is important.
verdict:
Nutritionally solid options with moderate environmental impacts – sourcing issues.
Oat milk: environmentally friendly favorite
Oat milk has become more popular due to its creamy texture and reduced environmental footprint. There is about 1-2g of protein per 100ml, which is lower in protein than soy milk, but it is still a reasonable alternative.
Environmental impact:
Oat milk is one of the best options when it comes to sustainability. It requires significantly less water than almond milk, produces minimal greenhouse gases and is independent of bee pollination.
However, some commercially available oat milk brands contain added oils and sugar, which can reduce the overall health benefits.
verdict:
Great environmental options with medium nutrition – check the label for unnecessary additives.
Macadamia Milk: Premium Options
Macadamia Milk is a new player in the alternative space for milk. It provides a smooth, creamy texture and contains healthy single-layer unsaturated fats. However, there are few proteins similar to almond milk.
Environmental impact:
Macadamias requires less water than almonds, but still requires a significant amount of agricultural input. Macadamia trees take time to mature, and require significant land use before producing crops.
verdict:
It's a premium option with less environmental impact than almond milk, but it's not as sustainable as oats and soybeans.
Final Verdict: Best and Most Harmful Choice
Perfect for nutrition:
- Milk (if accepted and ethically sourced)
- Soy milk (fortified with high protein, calcium and vitamins)
- A2 Milk (If Dairy is your choice, but digestion is a problem)
Perfect for your environment:
- Oat milk (use of low water, no bee impact, no deforestation)
- Soy milk (medium shock, dependent on sourcing)
- Macadamia milk (better than almonds, but land-intensive)
The truth is, there is no answer for every size, but at least there is the fact that it backs up coffee conversations now.
