{"id":15438,"date":"2025-12-19T04:37:13","date_gmt":"2025-12-18T21:37:13","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15438"},"modified":"2025-12-19T04:37:13","modified_gmt":"2025-12-18T21:37:13","slug":"almond-milk-vs-cows-milk-which-is-healthier","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15438","title":{"rendered":"Almond Milk vs Cow\u2019s Milk: Which Is Healthier?"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"text\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"667\" height=\"559\" src=\"https:\/\/www.behealthynow.co.uk\/wp-content\/uploads\/2025\/12\/Almond-vs-cows-milk-1.jpg\" alt=\"almond vs cow's milk: which is healthier?\" class=\"wp-image-24860\" srcset=\"https:\/\/www.behealthynow.co.uk\/wp-content\/uploads\/2025\/12\/Almond-vs-cows-milk-1.jpg 667w, https:\/\/www.behealthynow.co.uk\/wp-content\/uploads\/2025\/12\/Almond-vs-cows-milk-1-300x251.jpg 300w\" sizes=\"auto, (max-width: 667px) 100vw, 667px\"\/><\/figure>\n<p>More and more people are switching to almond milk because it <em>sounds<\/em> like the healthier choice. But once you look a little closer, it isn\u2019t that simple.<\/p>\n<p>If you\u2019re scratching your head trying to choose between almond milk and cow\u2019s milk, it helps to compare them properly \u2014 calories, protein, sugar, calcium (and what\u2019s added), plus a few real-world concerns. The best choice depends on <em>your<\/em> diet, your health, and what you\u2019re using it for.<\/p>\n<p>In this guide, I\u2019m going to keep it simple and useful. We\u2019ll compare the nutrition, look at what\u2019s actually in a carton of almond milk (with real brand examples), and cover the main concerns people raise about both.<\/p>\n<h2>In summary<\/h2>\n<p><strong>Cow\u2019s milk is more nutritious overall and much higher in protein, but it can come with downsides for some people (like lactose intolerance or dairy sensitivity). Unsweetened, fortified almond milk is a low-calorie, dairy-free option, but it\u2019s low in protein and isn\u2019t a true nutritional match for cow\u2019s milk.<\/strong><\/p>\n<p><strong><strong>However, \u201chealthier\u201d isn\u2019t only about nutrients on a label.<\/strong> <\/strong>How you tolerate it, what the rest of your diet looks like, and whether you\u2019re comfortable with how dairy is produced and processed all matter too.<\/p>\n<h2>What you actually get in a glass<\/h2>\n<p>That \u201cwhich is healthier?\u201d question usually comes down to one thing: <strong>what are you trying to get from your milk?<\/strong> Protein? Fewer calories? Something dairy-free that still feels nourishing?<\/p>\n<aside class=\"bh-inline-cta\" role=\"complementary\" aria-label=\"Free guide sign-up\">\n<div class=\"bh-cta-inner\">\n        <img decoding=\"async\" src=\"https:\/\/www.behealthynow.co.uk\/wp-content\/uploads\/2025\/10\/ingredients-to-avoid-in-foods-cover-page-small.jpg\" alt=\"Free guide: 10 Ingredients to Avoid\" class=\"bh-cta-cover\"\/><\/p>\n<div class=\"bh-cta-copy\">\n<h3 class=\"bh-cta-heading\">&#8220;Good for you\u201d \u2014 or clever marketing?<\/h3>\n<p class=\"bh-cta-desc\">Use <strong>my free guide, 10 Ingredients to Avoid<\/strong>, to check the label first\u2014look for sugars, oils and additives that often tip products the wrong way.<\/p>\n<p class=\"bh-cta-fineprint\">\n            Get the free guide and health tips from Be Healthy Now. Unsubscribe anytime.<br \/>\n            <a href=\"https:\/\/www.behealthynow.co.uk\/privacy-policy\/\">Privacy Policy<\/a>\n          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/aside>\n<p>Some people want protein and overall nutrients. Others just want something light for coffee. And with almond milk, the label can change a lot from carton to carton.<\/p>\n<p>So before we talk about concerns, fortification, and all the extra context, let\u2019s look at the numbers side by side using real products people buy. (I\u2019ve standardised most of it to <strong>per 100 ml<\/strong> so it\u2019s easier to compare. One US label is shown per cup too, because that\u2019s how it\u2019s listed.)<\/p>\n<h3>Nutrition snapshot<\/h3>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th\/>\n<th>Cow\u2019s milk (semi-skimmed)<\/th>\n<th><a href=\"https:\/\/www.alpro.com\/uk\/products\/drinks\/almond-roasted-no-sugars?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">Alpro Almond Roasted No Sugars<\/a><\/th>\n<th><a href=\"https:\/\/www.alpro.com\/uk\/products\/drinks\/almond-drinks\/almond-original\/\" target=\"_blank\" rel=\"noopener\">Alpro Almond Original<\/a><\/th>\n<th><a href=\"https:\/\/www.tesco.com\/groceries\/en-GB\/products\/300118132\" target=\"_blank\" rel=\"noopener\">Tesco Unsweetened Almond Drink<\/a><\/th>\n<th><a href=\"https:\/\/www.bluediamond.com\/brand\/almond-breeze\/shelf-stable-almondmilk\/shelf-stable-unsweetened-original-almondmilk\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">Almond Breeze Unsweetened Original<\/a><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Calories<\/strong><\/td>\n<td>50 kcal<\/td>\n<td>14 kcal<\/td>\n<td>24 kcal<\/td>\n<td>15 kcal<\/td>\n<td>30 kcal per cup (\u2248 13 per 100 ml)<\/td>\n<\/tr>\n<tr>\n<td><strong>Protein<\/strong><\/td>\n<td>3.3 g<\/td>\n<td>0.4 g<\/td>\n<td>0.5 g<\/td>\n<td>0.6 g<\/td>\n<td>1 g per cup (\u2248 0.4 per 100 ml)<\/td>\n<\/tr>\n<tr>\n<td><strong>Carbs \/ sugars<\/strong><\/td>\n<td>5.1 g \/ 4.9 g<\/td>\n<td>0 g \/ 0 g<\/td>\n<td>2.7 g \/ 2.4 g<\/td>\n<td>0.7 g \/ 0.3 g<\/td>\n<td>1 g \/ 0 g per cup (\u2248 0.4 \/ 0 per 100 ml)<\/td>\n<\/tr>\n<tr>\n<td><strong>Fat \/ saturates<\/strong><\/td>\n<td>1.8 g \/ 1.0 g<\/td>\n<td>1.1 g \/ 0 g<\/td>\n<td>1.1 g \/ 0.1 g<\/td>\n<td>1.0 g \/ 0.1 g<\/td>\n<td>2.5 g \/ 0 g per cup (\u2248 1.0 \/ 0 per 100 ml)<\/td>\n<\/tr>\n<tr>\n<td><strong>Calcium<\/strong><\/td>\n<td>124 mg<\/td>\n<td>120 mg<\/td>\n<td>120 mg<\/td>\n<td>(fortified; shown as \u201cwith added calcium\u201d)<\/td>\n<td>450 mg per cup (\u2248 188 per 100 ml)<\/td>\n<\/tr>\n<tr>\n<td><strong>Vitamin D<\/strong><\/td>\n<td>(varies by country\/brand)<\/td>\n<td>0.75 \u00b5g<\/td>\n<td>0.75 \u00b5g<\/td>\n<td>0.75 \u00b5g<\/td>\n<td>(listed on pack; label highlights it as a key vitamin)<\/td>\n<\/tr>\n<tr>\n<td><strong>B12<\/strong><\/td>\n<td>0.30 \u00b5g<\/td>\n<td>0.38 \u00b5g<\/td>\n<td>0.38 \u00b5g<\/td>\n<td>0.38 \u00b5g<\/td>\n<td>(depends on version; check label)<\/td>\n<\/tr>\n<tr>\n<td><strong>Iodine<\/strong><\/td>\n<td>31 \u00b5g<\/td>\n<td>(not listed)<\/td>\n<td>22.5 \u00b5g<\/td>\n<td>22.4 \u00b5g<\/td>\n<td>(varies; check label)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p><strong>Tiny note on the US column:<\/strong> Almond Breeze lists nutrients <strong>per cup (240 ml)<\/strong>, so the per-100-ml figures are just rough conversions for comparison. The carton is still the \u201csource of truth.\u201d<\/p>\n<h3>What jumps out (fast)<\/h3>\n<ul>\n<li><strong>Protein is the big divider.<\/strong> Cow\u2019s milk is consistently higher, while almond milk is usually low-protein even when it\u2019s fortified.<\/li>\n<li><strong>Sweetened vs unsweetened matters.<\/strong> Unsweetened almond milk is often sugar-free (Alpro \u201cNo Sugars\u201d lists <strong>0 g sugars per 100 ml<\/strong>). \u201cOriginal\u201d versions usually have some sugar (Alpro Almond Original lists <strong>2.4 g sugars per 100 ml<\/strong>). In the US, some \u201cOriginal\u201d almond milks also include added sugar (Almond Breeze Original lists <strong>7 g added sugars per serving<\/strong>). Personally, I stick to unsweetened.<\/li>\n<li><strong>Fortification changes the game.<\/strong> A lot of almond milks can look \u201csimilar\u201d to milk for calcium\/vitamins on paper because they\u2019re fortified, but it\u2019s not automatic. You have to check the label.<\/li>\n<li><strong>Iodine is easy to miss.<\/strong> In the UK, milk and dairy are the main iodine source for most people, and not all plant milks are iodine-fortified.<\/li>\n<\/ul>\n<p><strong>Quick label tip:<\/strong> if it\u2019s your everyday almond milk, go <strong>unsweetened\/no sugars<\/strong>. \u201cOriginal\u201d often means \u201cmore sugar\u201d (especially in the US).<\/p>\n<h2>What\u2019s actually in almond milk?<\/h2>\n<p>Most almond milk is mainly water, plus a small percentage of almonds, then added vitamins and minerals (if it\u2019s fortified). That\u2019s not a bad thing, but it\u2019s helpful to know what you\u2019re buying.<\/p>\n<h3>What\u2019s in the carton? Real examples<\/h3>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th\/>\n<th><a href=\"https:\/\/www.alpro.com\/uk\/products\/drinks\/almond-original?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">Alpro Almond Original<\/a><\/th>\n<th><a href=\"https:\/\/almondbreeze.co.uk\/unsweetened\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">Almond Breeze Unsweetened Original (UK)<\/a><\/th>\n<th><a href=\"https:\/\/www.bluediamond.com\/brand\/almond-breeze\/shelf-stable-almondmilk\/shelf-stable-unsweetened-original-almondmilk\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">Almond Breeze Unsweetened Original (US)<\/a><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>% almonds (if shown)<\/strong><\/td>\n<td>2.3%<\/td>\n<td>2%<\/td>\n<td>Not stated on label page<\/td>\n<\/tr>\n<tr>\n<td><strong>Calcium added (type)<\/strong><\/td>\n<td>Calcium carbonate<\/td>\n<td>Calcium carbonate<\/td>\n<td>Calcium carbonate<\/td>\n<\/tr>\n<tr>\n<td><strong>Other common add-ins<\/strong><\/td>\n<td>Stabilisers (guar gum, gellan gum), emulsifier (lecithins), natural flavouring, sea salt<\/td>\n<td>Emulsifier (sunflower lecithin), stabiliser (gellan gum), sea salt, natural flavouring<\/td>\n<td>Sea salt, potassium citrate, sunflower lecithin, gellan gum, natural flavours<\/td>\n<\/tr>\n<tr>\n<td><strong>Added vitamins<\/strong><\/td>\n<td>B12, D2, E<\/td>\n<td>D2, E, B12<\/td>\n<td>Vitamin E (d-alpha-tocopherol)<\/td>\n<\/tr>\n<tr>\n<td><strong>Added iodine?<\/strong><\/td>\n<td>Potassium iodide<\/td>\n<td>Not listed<\/td>\n<td>Not listed<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3>The key takeaways (in plain English)<\/h3>\n<ul>\n<li>Many almond milks are only <strong>around 2\u20133% almonds<\/strong>. That doesn\u2019t make them \u201cbad\u201d, it just explains why they\u2019re usually <strong>low in protein<\/strong> compared to cow\u2019s milk.<\/li>\n<li><strong>Fortification does most of the work<\/strong> for calcium and vitamins. If a carton isn\u2019t fortified, it can be <em>very<\/em> low in those nutrients.<\/li>\n<li><strong>Those little \u201cextras\u201d (like gellan gum, lecithin, and sometimes potassium citrate) are mostly there for texture and stability.<\/strong> They help the drink stay smooth and stop it separating, and in normal amounts they\u2019re not something most people need to worry about.<\/li>\n<\/ul>\n<p>Next, let\u2019s talk about the biggest nutritional gap between the two: <strong>protein<\/strong>.<\/p>\n<h2>Cow\u2019s milk vs almond milk: the protein gap (and why you feel it)<\/h2>\n<p>Semi-skimmed cow\u2019s milk has about <strong>3.6 g protein per 100 ml<\/strong>, while many almond milks sit around <strong>0.4\u20130.6 g<\/strong>. That means cow\u2019s milk has roughly <strong>6\u20139 times more protein<\/strong>. In a normal 200 ml glass, you\u2019re looking at about <strong>7.2 g vs 0.8 g<\/strong>.<\/p>\n<p>That\u2019s why cow\u2019s milk often feels more \u201csubstantial\u201d. Whole milk can feel more filling because of the extra fat too, but <strong>protein is the big reason almond milk often feels lighter<\/strong>. It\u2019s also why I personally moved away from almond milk over time and switched to organic soya. I wanted something dairy-free that didn\u2019t feel quite so watery.<\/p>\n<p>And if you are dairy-free and protein matters, this is where soya usually makes more sense. <a href=\"https:\/\/www.gov.uk\/government\/publications\/plant-based-drinks-health-benefits-and-risks\/sacn-and-cot-assessment-of-the-health-benefits-and-risks-of-consuming-plant-based-drinks-summary\" target=\"_blank\" rel=\"noopener\">The UK government SACN\/COT review<\/a> also points out that <strong>soya drinks are generally the most similar to cow\u2019s milk for protein quantity and quality<\/strong>.<\/p>\n<h2>Bone health: matching calcium on the label isn\u2019t the whole story<\/h2>\n<p>It\u2019s easy to look at the calcium number and stop there. But your bones don\u2019t build themselves on calcium alone. <strong>You also need vitamin D to help your body absorb calcium<\/strong>, and nutrients like magnesium and vitamin K support the bigger picture too. <\/p>\n<h3>Does almond milk have as much calcium as cow\u2019s milk?<\/h3>\n<p><strong>Sometimes, yes, but only if it\u2019s fortified<\/strong>. Cow\u2019s milk is typically around 120 mg calcium per 100 ml and it\u2019s similar across whole, semi-skimmed and skimmed. Fortified almond milks can match that, but unfortified ones can be much lower, so always check the label.<\/p>\n<h3>But how much calcium do you actually get?<\/h3>\n<p>Even when the calcium number looks similar, your body may not get the exact same \u201ccalcium benefit\u201d every time. It depends on a few practical things:<\/p>\n<ul>\n<li><strong>Type of calcium matters.<\/strong> Almond milk is often fortified with <strong>calcium carbonate<\/strong>, which is absorbed best <strong>with food<\/strong>, not on an empty stomach.<\/li>\n<li><strong>Fortified drinks aren\u2019t all identical.<\/strong> Studies looking at fortified plant drinks show calcium levels and behaviour can vary by product and formulation.<\/li>\n<li><strong>Added calcium can settle<\/strong>, so shake the carton before you pour. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9394682\/\" target=\"_blank\" rel=\"noopener\">A study<\/a> testing several plant-based drinks (including almond) found unshaken samples had lower calcium.<\/li>\n<\/ul>\n<h3>Calcium reality check<\/h3>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th\/>\n<th>Cow\u2019s milk<\/th>\n<th>Fortified almond milk<\/th>\n<th>What to remember<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Calcium<\/strong><\/td>\n<td>Naturally present<\/td>\n<td>Often added to match milk<\/td>\n<td>Not all almond milks are fortified<\/td>\n<\/tr>\n<tr>\n<td><strong>Absorption<\/strong><\/td>\n<td>Generally reliable<\/td>\n<td>Depends on formulation and calcium type<\/td>\n<td>Carbonate absorbs best with food<\/td>\n<\/tr>\n<tr>\n<td><strong>Settling<\/strong><\/td>\n<td>Not an issue<\/td>\n<td>Can settle in the carton<\/td>\n<td>Shake well before pouring<\/td>\n<\/tr>\n<tr>\n<td><strong>Bone-health basics<\/strong><\/td>\n<td>Helpful, but not the whole plan<\/td>\n<td>Helpful, but not the whole plan<\/td>\n<td>Vitamin D, enough protein, and strength training matter too<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>If bone health is your main reason for choosing almond milk, the simplest \u201cwin\u201d is: <strong>pick a fortified one, shake it, and make sure the rest of your diet is doing its job too<\/strong>.<\/p>\n<h2>Iodine and vitamin D: the nutrients people forget when swapping<\/h2>\n<p>When people swap cow\u2019s milk for almond milk, they usually focus on calories and calcium. The nutrients that get missed most often are <strong>iodine<\/strong> and <strong>vitamin D<\/strong>.<\/p>\n<h3>Iodine: depends a lot on where you live (and what you use)<\/h3>\n<ul>\n<li>In the <strong>UK<\/strong>, <a href=\"https:\/\/www.bda.uk.com\/resource\/iodine.html\" target=\"_blank\" rel=\"noopener\">the British Dietetic Association<\/a> points out that <strong>milk and dairy are the main iodine sources for most people<\/strong>, and that <strong>not all milk alternatives are iodine-fortified<\/strong>, so you have to check the label.<\/li>\n<li>In the <strong>US<\/strong>, iodine often comes from a mix of <strong>iodised salt<\/strong>, <strong>dairy<\/strong>, <strong>eggs<\/strong>, and <strong>seafood<\/strong> (so if you cut dairy and don\u2019t use iodised salt, it\u2019s worth paying attention).<\/li>\n<\/ul>\n<p><strong>Easy iodine sources if you\u2019re not relying on dairy:<\/strong> white fish\/seafood, eggs, iodised salt (where used), and small amounts of seaweed (it can be very high).<\/p>\n<h3>Vitamin D: don\u2019t assume your \u201cmilk\u201d covers it<\/h3>\n<p>Vitamin D is hard to get from food in general, and advice varies by country. What matters most is this: <strong>fortification is inconsistent<\/strong>.<\/p>\n<p>Yes, <strong>some almond milks do add vitamin D<\/strong>. For example, several fortified almond drinks list vitamin D on the label (Alpro almond drinks and Tesco\u2019s unsweetened almond drink include vitamin D). But not every brand does, and the type\/amount can differ, so it\u2019s a quick label check rather than something to assume.<\/p>\n<h2>How your body reacts to cow\u2019s milk<\/h2>\n<p>This is where the \u201chealthiest\u201d choice becomes very personal. Two people can drink the same milk and have totally different experiences.<\/p>\n<h3>Lactose<\/h3>\n<p>Some people have <strong>lactose intolerance<\/strong>. Lactose is the natural sugar in cow\u2019s milk, and if you don\u2019t digest it well you can get bloating, tummy pain, wind and diarrhoea. In that case, choosing almond milk over cow\u2019s milk is often the better option for <em>you<\/em>.<\/p>\n<h3>Allergy<\/h3>\n<p><strong>Milk allergy is different.<\/strong> This is an immune reaction to milk proteins (more common in babies and young kids). It can show up as skin reactions, vomiting, wheezing, or digestive symptoms.<\/p>\n<h3>Mucus<\/h3>\n<p>A lot of people say cow\u2019s milk makes them feel more congested. Studies don\u2019t show that it increases mucus production, but they do find something else: some people get a thicker, coated feeling in the throat after milk, linked to mouthfeel and saliva rather than extra mucus being made.<\/p>\n<p>So if milk makes you feel more \u201cphlegmy\u201d, you\u2019re not imagining it. It just doesn\u2019t necessarily mean your body is producing more mucus. It\u2019s your call whether you stick with cow\u2019s milk or feel better on an alternative.<\/p>\n<h2>Concerns people have about cow\u2019s milk<\/h2>\n<p>This isn\u2019t to scare you off milk. It\u2019s just the stuff people hear about and wonder, \u201cIs that actually true?\u201d<\/p>\n<h3>Somatic cells (\u201cpus\u201d)<\/h3>\n<p>When people say \u201cpus in milk\u201d, they\u2019re usually talking about <strong>somatic cells<\/strong>. These are mostly <strong>white blood cells<\/strong>, and higher levels can be a sign of <strong>mastitis<\/strong> in cows. Yes, somatic cells are present in milk, but <strong>they\u2019re monitored and must stay under legal limits<\/strong> for milk to be sold.<\/p>\n<h3>Antibiotics<\/h3>\n<p>Milk is screened for <strong>antibiotic residues<\/strong>, and milk that fails testing is meant to be kept out of the food supply. That said, no system is perfect. The main point is that controls and testing do exist.<\/p>\n<h3>Feed additives (Bovaer \/ 3-NOP)<\/h3>\n<p>You might have seen headlines about feed additives used to reduce <strong>methane<\/strong> (a greenhouse gas cows produce during digestion). <strong>Regulators have assessed 3-NOP (Bovaer) and concluded it\u2019s safe for consumers when used as approved<\/strong>, including looking at residue questions.<\/p>\n<p>Researchers are still studying smaller knock-on effects, like whether it can slightly shift milk\u2019s fatty acid profile in some cases. That\u2019s more about understanding changes, not a sign you can\u2019t drink the milk.<\/p>\n<h3>Processing (pasteurised, UHT, homogenised)<\/h3>\n<p>Most milk is heat-treated for safety. Reviews generally find nutrient changes from pasteurisation are <strong>small<\/strong>, while raw milk carries real food-safety risks.<br \/>Homogenisation has a lot of claims around it online, but reviews don\u2019t support clear harm in humans.<\/p>\n<p>If you want the \u201clowest fuss\u201d approach, the simple move is: <strong>choose a reputable brand, store it properly, and if you\u2019re concerned, consider organic<\/strong> (and of course, if milk doesn\u2019t agree with you, use an alternative that does).<\/p>\n<h2>Does cow\u2019s milk cause inflammation?<\/h2>\n<h3>The Swedish study (signal, not proof)<\/h3>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25352269\/\" target=\"_blank\" rel=\"noopener\">One large Swedish cohort study<\/a> found that <strong>higher milk intake was linked<\/strong> to higher <strong>IL-6<\/strong> (an inflammation marker) and a marker of <strong>oxidative stress<\/strong> in subgroups.<\/p>\n<p>But it\u2019s observational, so it can\u2019t prove milk <em>caused<\/em> that change. Lifestyle, overall diet, body weight, and even people changing habits because of health issues can all affect results.<\/p>\n<h3>What reviews of trials suggest<\/h3>\n<p>When researchers pool randomised clinical trials, dairy <em>overall<\/em> tends to look <strong>neutral<\/strong> for inflammatory markers like <strong>CRP, IL-6 and TNF-\u03b1<\/strong>, and sometimes <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32409275\/\" target=\"_blank\" rel=\"noopener\">slightly better<\/a> (fermented dairy often looks best).<\/p>\n<p><strong>Bottom line:<\/strong> the evidence doesn\u2019t scream that milk is inflammatory for most people, but if you personally feel better without it, that\u2019s worth listening to.<\/p>\n<h2>Milk, fractures, and osteoporosis: what the research actually suggests<\/h2>\n<h3>Country comparisons look interesting, but they don\u2019t prove much<\/h3>\n<p>You\u2019ll sometimes see charts showing that countries with high dairy intake also have high hip fracture rates. That can be true on paper, but it doesn\u2019t tell you that milk <em>caused<\/em> the fractures. Countries differ in lots of ways that affect bone health and fracture risk, like <strong>sunlight\/vitamin D, how long people live, body size, fall risk, and how fractures are recorded<\/strong>.<\/p>\n<h3>What long-term studies in people actually show<\/h3>\n<p>When researchers follow people for years, the results are mixed. The well-known Swedish study found that higher milk intake was linked with higher fracture risk in women.<br \/>But other studies don\u2019t always find the same thing, which is why it isn\u2019t as simple as \u201cdrink more milk = fewer fractures.\u201d<\/p>\n<h3>What meta-analyses say overall<\/h3>\n<p>When many studies are pooled together, the overall picture still isn\u2019t \u201cmilk protects everyone\u2019s bones\u201d:<\/p>\n<ul>\n<li><strong>More milk doesn\u2019t reliably mean fewer fractures.<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30909722\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">A review of cohort studies<\/a> concluded that higher milk and dairy intake was <strong>not linked to a lower risk of osteoporosis or hip fracture<\/strong>.<\/li>\n<li><strong>Milk wasn\u2019t clearly protective in pooled studies.<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32383066\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">Some meta-analyses<\/a> find milk has a mostly <strong>neutral<\/strong> relationship with hip fractures, rather than a clear benefit.<\/li>\n<li><strong>Fermented dairy sometimes looks better.<\/strong> In <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29357845\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">one meta-analysis<\/a>, <strong>yogurt and cheese<\/strong> were linked with a <strong>lower hip fracture risk<\/strong> in certain groups.<\/li>\n<\/ul>\n<h3>The takeaway that actually helps<\/h3>\n<p>Milk can help you top up <strong>protein and calcium<\/strong>, which supports bone health. But it\u2019s only one piece of the puzzle. For osteoporosis and fractures, the biggest wins are still <strong>strength training<\/strong>, <strong>enough protein overall<\/strong>, <strong>vitamin D<\/strong>, and <strong>reducing falls<\/strong> (good balance, strong legs, safe home).<\/p>\n<h2>So which should you choose?<\/h2>\n<ul>\n<li><strong>If you\u2019re trying to lose weight:<\/strong> go for <strong>unsweetened almond milk<\/strong>. It\u2019s usually very low-calorie compared with cow\u2019s milk.<\/li>\n<li><strong>If you want more protein (and something that keeps you fuller):<\/strong> cow\u2019s milk wins here. Almond milk is typically low-protein.<\/li>\n<li><strong>If you\u2019re dairy-free:<\/strong> choose an <strong>unsweetened, fortified<\/strong> plant milk. And if protein matters to you, <strong>soya<\/strong> is often the closest swap nutritionally.<\/li>\n<li><strong>If bone health is your main worry:<\/strong> either can fit, but don\u2019t just chase the calcium number. Pick a <strong>fortified<\/strong> plant milk, <strong>shake it<\/strong>, and make sure you\u2019re covering vitamin D and protein too.<\/li>\n<li><strong>If you get IBS-style symptoms from milk:<\/strong> lactose may be the issue. In that case, almond milk (or lactose-free milk) is often a better fit.<\/li>\n<li><strong>If you\u2019re worried about iodine:<\/strong> this is where labels matter. Dairy is a major iodine source in the UK, and not all plant milks are iodine-fortified. If you avoid dairy, make sure iodine is coming from somewhere else (food or iodised salt where used).<\/li>\n<\/ul>\n<p><strong>One last note:<\/strong> you don\u2019t have to pick only almond or cow\u2019s milk. If almond milk doesn\u2019t feel \u201cenough\u201d nutritionally, <strong>soya<\/strong> (and sometimes pea-based milks) can be a better middle ground, and you can always rotate based on what you\u2019re using it for.<\/p>\n<h2>FAQs<\/h2>\n<h3>Which tastes better: almond milk or cow\u2019s milk?<\/h3>\n<p>Totally personal. <strong>Cow\u2019s milk tastes creamier<\/strong>, while <strong>almond milk is lighter and a bit nutty<\/strong> (and yes, some brands taste more watery than others). I also noticed that after drinking unsweetened plant milks for ages, <strong>cow\u2019s milk tastes slightly sweet<\/strong> to me because of the natural milk sugar (lactose).<\/p>\n<h3>Is almond milk OK in coffee or tea?<\/h3>\n<p>Usually yes, but <strong>some unsweetened almond milks can split in hot drinks<\/strong> (it depends on the brand). If that happens, try a <strong>\u201cbarista\u201d version<\/strong> or warm the milk first.<\/p>\n<h3>Is almond milk or cow\u2019s milk better for diabetes?<\/h3>\n<p><strong>Unsweetened is the win.<\/strong> Cow\u2019s milk contains lactose, so it <strong>counts as carbs<\/strong> and <a href=\"https:\/\/diabetes.org\/living-with-diabetes\/treatment-care\/food-monitoring\" target=\"_blank\" rel=\"noopener\">can raise blood glucose<\/a> (although slowly).<\/p>\n<p>If you want the lowest-carb option, <strong>unsweetened almond milk is often close to zero<\/strong> (for example, Alpro Almond Roasted No Sugars lists 0g carbs and 0g sugars per 100ml). <\/p>\n<p>Just watch \u201coriginal\u201d versions, where sugars can creep up (Alpro Almond Original lists 2.4g sugars per 100ml).<\/p>\n<h3>Can a 1-year-old drink almond milk?<\/h3>\n<p><strong>Yes, from 12 months, but it\u2019s usually not the best \u201cmain milk\u201d.<\/strong> The NHS says <strong>unsweetened, calcium-fortified plant-based drinks (including almond)<\/strong> can be given from <strong>12 months<\/strong> as part of a balanced diet.<\/p>\n<p>If your child drinks dairy, <strong>whole (or semi-skimmed) cow\u2019s milk is usually the more practical default<\/strong> for ages 1\u20135 because it naturally provides more energy, protein and key nutrients.<\/p>\n<p>If you\u2019re avoiding dairy, <strong>fortified, unsweetened soy is usually the best main alternative<\/strong> for toddlers because it\u2019s closer to cow\u2019s milk nutritionally (especially for protein). This is highlighted in both UK and US guidance.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.behealthynow.co.uk\/nutrition\/almond-milk-vs-cows-milk\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>More and more people are switching to almond milk because it sounds like the healthier choice. But once you look a little closer, it isn\u2019t that simple. If you\u2019re scratching your head trying to choose between almond milk and cow\u2019s milk, it helps to compare them properly \u2014 calories, protein, sugar, calcium (and what\u2019s added), &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15438","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15438","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15438"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15438\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}